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

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Old 04-05-2011, 08:54 PM   #11 (permalink)
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Originally Posted by Voiceless View Post
Ah, ok, I've googled some pictures and I think the difference is that Asian people squat flat footed like little kids do, while baseball catchers squat rather on the balls of their feet, probably to be more agile while catching the ball. So Asian people basically "hang down" from their lower legs with their knees almost above their feet and no tension on the femoral muscles which they don't need as for them it's a very stational position and baseball catchers rather sit "on" their lower legs with a lot of tension in their femoral muscles and their knees before their feet which combined puts a lot of pressure on the knees.
Yeah, by sitting flatfooted they effectively put the weight on their hips (haunches), a much stronger joint designed for such a purpose. Whereas by sitting on the balls of the feet, the player puts a lot of stress on the knee joint, and its connective tissues, which is why the movement of a squat accumulated over a very short time could cause a similar injury.
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Old 04-13-2011, 02:33 PM   #12 (permalink)
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The primary function of the ab muscle is to shield the organs and prevent bending of the spine. So the best way to train it is to cater to its natural tendency, rather than do sit ups and crunches, do planks and side planks to really hit your obliques and abs. Couple that on certain days with crunches or hanging knee lifts for a solid ab workout. Remember that it is still one muscle with tendons crossing it, not several muscles, so dont overtrain your abs, and dont ignore a part of it, especially the lower abs.

As stated, the squats would be beneficial for endurance, but i personally wouldnt do them everyday in those numbers.

Personally, i would combine 50 pushups, 3 minutes of planks each, and 50 deep squats with a stretching routine to really limber up and utilize the muscle groups.

But thats just me, hope it helps.
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Old 06-19-2011, 08:29 PM   #13 (permalink)
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As a whole, these workouts effectively develop endurance in their areas of effect. However if the goal is to develop overall strength, in the long term body weight workouts are ineffective. Much higher weights than one's natural body weight are needed to develop those areas.
Right and wrong, calisthenics can be great for endurance, but also can be applied to strength training/muscle building to become incredibly strong. Look at male gymnasts for an example, they can achieve incredible feats of strength (as well as endurance) and they rarely train with weights. Exercises such as hanging v-raises for core, one legged squats for legs, one armed pushup variations for chest and triceps, handstand/one armed handstand pushups for shoulders, and chin/pullups for back and biceps will make you incredibly strong. Higher reps can then be added for more endurance. You can get an incredible workout without a gym or any equipment other than your own body.
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Old 09-07-2011, 04:24 PM   #14 (permalink)
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I always thought abs were like every other muscle, they need time to rest and repair themselves. I dont really see the point of excercising them everyday when 3 times a week seems to do just fine. . . ?
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Old 09-10-2011, 03:00 AM   #15 (permalink)
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Originally Posted by The Lone Wolf View Post
I always thought abs were like every other muscle, they need time to rest and repair themselves. I dont really see the point of excercising them everyday when 3 times a week seems to do just fine. . . ?
ya its debatable as hell, some people say everyday, some say 3. But i find if I work then with enough intensity there no way i would be able to get a good abs workout the next day. For me 3 days works perfect and a lot of people go by this. However a lot of people also go with everyday. For example Hersall Walker said he used to or still does 3500 sits up everyday.
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Old 09-10-2011, 05:27 AM   #16 (permalink)
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Working one muscle group everyday is NOT going to be good for you. Muscles grow when you tear them, when the scar tissue grows back it increases the size! By working a muscle group everyday your not giving an appropriate amount of time for the muscle tissue to heal. Abs is one area that you can work more than most though, however beware of back problems!
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