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

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Old 08-19-2010, 09:45 PM   #1 (permalink)
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Home workout

Hello, Well i've been weight lifting before, recently i have stopped do to no gains at all, and no weight loss.
I workout at home, my bench has been maxed at 100lbs and i hate that and i don't have the money to get more weights. So i'm lookin towards more odd object, and body weight, But i have been doing body weight, Other than the pushups it takes me way more time to get any type of "burn" than i have, My workout's can last too 2 hours sometimes, just to actually get a burn, or soo, yes i do work out hard, but squats do not do the work they should,
So basically i do not want a quick fix 5 min workout, i'm willing to work out 45 minutes a day, Only if it does what it needs to do and not just a waste, So i'm wondering what are some excersises i can do, Body weight and any others. I do not need the actual workout, i can do that, becasue i know what i need personally and i'll tweek it over and over during the week to fit what i need, Thank you,

also is it possible to work slowly into pull ups i am 230 lb's (droppin to 200 for wrestling) and i want to do pullups but there too "hard" because i weight to much (and by hard i mean i can't get up i can somtimes get to about third up then i just plain can't do nothing.
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Old 08-20-2010, 02:49 AM   #2 (permalink)
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Quote:
Originally Posted by the_beast View Post
Hello, Well i've been weight lifting before, recently i have stopped do to no gains at all, and no weight loss.
I workout at home, my bench has been maxed at 100lbs and i hate that and i don't have the money to get more weights. So i'm lookin towards more odd object, and body weight, But i have been doing body weight, Other than the pushups it takes me way more time to get any type of "burn" than i have, My workout's can last too 2 hours sometimes, just to actually get a burn, or soo, yes i do work out hard, but squats do not do the work they should,
So basically i do not want a quick fix 5 min workout, i'm willing to work out 45 minutes a day, Only if it does what it needs to do and not just a waste, So i'm wondering what are some excersises i can do, Body weight and any others. I do not need the actual workout, i can do that, becasue i know what i need personally and i'll tweek it over and over during the week to fit what i need, Thank you,

also is it possible to work slowly into pull ups i am 230 lb's (droppin to 200 for wrestling) and i want to do pullups but there too "hard" because i weight to much (and by hard i mean i can't get up i can somtimes get to about third up then i just plain can't do nothing.
Have you heard of the program "P90X"? or muscle confusion? look into it, all I can say is it works tremendously! not from my experience but my brother. the prgram is all muscle confusion which helps tear and build muscle. for instance lets say you work out your back and chest, choose certain work-outs that will work-out these main sections of your body but instead of for instance bench press 3 sets straight through and onto the next work-out, do one set of bench press then go onto another work-out until you have done 1 set of each different work-out, but dont try and max out because you will burn all of your energy out on the 1st round. Doing those 1 sets of each work-out is 1 Main set, now try and do 2 or 3 Main sets but switch up the work-out always starting with a different part like pull-ups and ending with bench press. Also since you are 230 and want to drop 30lbs hit the gym and run like crazy if you have a lot of fat. If you're trying to lose muscle then high reps low weights, you know the drill. Ill write up a example work-out from the program later if you would like. I tried doing it and was burned out the first couples times. So go easy the first couple times until you think you can do more and understand what your body is feeling after each Main set.

Colin

Last edited by Conga1991 : 08-20-2010 at 02:53 AM.
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Old 08-20-2010, 03:14 AM   #3 (permalink)
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i just picked up an iron gym, so far its been kicking my ass. i've been trying to focus on bodyweight exercises lately which the iron gym is perfect for. you can do pull ups, push ups, abs and dips, prob more stuff i havent tried out yet. of all the workout equipment ive ever seen iron gym def gets you the most bang for your buck.
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Old 09-04-2010, 05:46 PM   #4 (permalink)
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Try mixing in some plyometric type exercises into your workout, these will help to raise your intensity with little or no kit and can be great in burning plenty of body fat. Exercises like clap push ups, burpees, jump lunges, jump squats, squat thrusts etc. Also for good bodyweight exercises tyr single leg squats, front, reverse and side lunges, close hand press ups, v-ups.
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Old 09-16-2010, 11:36 PM   #5 (permalink)
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I know I'm a little late. I'll drop some advice anyway.

I'm a little confused. You say "my bench is maxed at 100lbs". Is your bench press maxed at 100lbs, or are all of your lifts maxed at 100lbs? Because if only your bench press is maxed at 100lbs, then obviously, you can keep hitting your other lifts with that weight; squats, deadlifts, rows, etc etc.

If you want a better burn on pushups, elevate your feet. It'll shift more of your body weight to your upper body. Use a couch or chair for starters, build up to using the wall. Dips are good for hitting the outside of your pecs, too, in my opinion. If you need to, toss the plates on or lay the barbell across your lap for added weight.

As for doing pullups. Lifts to do: military/shoulder press and shoulder shrugs for the upper back, rows (bent over, one arm, whatev') for your lats. Keep hitting your chest with pushups or benching or whatever, and keep hitting the squats, of course.

In terms of actually practicing and preparing for pullups, there's a couple options. Have a partner hang on to your feet/legs and help push your weight up a little bit. Another thing to do is jump up to the climax of the pullup, and then slowly and very controlled, lower yourself down, and repeat - ie. reverse or negative pullups.

Hope that helped a little bit.

-North
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Old 09-17-2010, 12:34 AM   #6 (permalink)
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I believe his bench press is maxed at 100lbs because he has a 100lb weight set, he said in his post that he's bummed that he can't afford to buy more weights, so all the suggestions about buying things like a total gym or a 100+dollar dvd set arn't going to help him any.

Can you scrape together enough money to buy a sandbag? that's like 5 or6 bucks
if so I can help
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