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Strength & Power Training Discussion of strength training as part of your MMA conditioning program.

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post #1 of 30 (permalink) Old 11-18-2008, 11:22 PM Thread Starter
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Traps Traps Traps!!!

I see so many people focusing on everything but trapezius muscles.

Traps help you absorb punches with less shock thru your nervous system and assist heavily in lifting objects.

In my opinion the upright row



is the most effective (its also targets your shoulders and biceps)

just a thought....
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post #2 of 30 (permalink) Old 11-18-2008, 11:46 PM
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Upright row has been shown to hurt your rotary cuffs. And the best trap excercise is the CLEAN!
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post #3 of 30 (permalink) Old 11-19-2008, 09:32 AM
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What about shrugs? They any good?

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post #4 of 30 (permalink) Old 11-19-2008, 10:33 AM Thread Starter
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Quote:
Originally Posted by pauly_j View Post
What about shrugs? They any good?
in my opinion shoulder shrugs take forever and really a waste of time, because dont dont get the full range of motion. Ive tried shoulder shrugs for 2 months with 30 pound dumbells to no avail. Shoulder shrugs depend on your body composition too, as some people have to "roll" their shoulders back to get more muscle isolation.


I suggested the upright row, but I now hear it puts stress on your rotator cuff. Hmm
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post #5 of 30 (permalink) Old 11-19-2008, 11:08 AM
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Traps are very important indeed.

Best traps exercises are Snatches / cleans, and rack pulls.
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post #6 of 30 (permalink) Old 11-19-2008, 11:37 AM
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I've always done pullups (not chinups. fingers are pointing away from you. chinups have been known to cause tendinitis over time). That helps your traps, right? At least, I always imagined they did.
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post #7 of 30 (permalink) Old 11-19-2008, 02:32 PM
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Quote:
Originally Posted by Sekou View Post
Ive tried shoulder shrugs for 2 months with 30 pound dumbells to no avail.
30 pound dumbells? No wonder they didn't do you any good. Try some real weight.

Defecato, ergo sum.


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post #8 of 30 (permalink) Old 11-19-2008, 02:44 PM
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Quote:
Originally Posted by Sekou View Post
in my opinion shoulder shrugs take forever and really a waste of time, because dont dont get the full range of motion. Ive tried shoulder shrugs for 2 months with 30 pound dumbells to no avail. Shoulder shrugs depend on your body composition too, as some people have to "roll" their shoulders back to get more muscle isolation.


I suggested the upright row, but I now hear it puts stress on your rotator cuff. Hmm
Quote:
Originally Posted by Gluteal Cleft View Post
30 pound dumbells? No wonder they didn't do you any good. Try some real weight.
Exactly. Most people don't realise how much they can shrug, it's generally a lot. Shrugs are an easy exercise to shift a lot of weight.

Upright rows target your delts more and aren't very good for you.
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post #9 of 30 (permalink) Old 11-19-2008, 03:45 PM Thread Starter
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okay okay okay...so uprtight rows are the devil. LOL




how about T-bar?

http://www.youtube.com/watch?v=4ZcoP...eature=related

Last edited by Sekou; 11-19-2008 at 03:50 PM.
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post #10 of 30 (permalink) Old 11-19-2008, 04:20 PM
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No...
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