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

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Old 10-11-2011, 08:07 AM   #1 (permalink)
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Need some advice

Hey all.
Now here is a bit of backstory.
I have an mma/bjj gym that I go to. They have basic free weights and a rowing machine BUT no one is ever there to spot me and I dont drive so its out the way for me (I usually get picked up if I go to mma/bjj training).
I havent really done weight training for years, I did used to power lift but somehow feel stronger not doing excessive weights.
I have joined the closest gym to me. Its a typical comercial job.
It has typical machines like chest press, shoulder press and leg machines and so on.
The 'free weight' room has a smith machine, dumbells going up to 32kg, those giant bouncy balls, medicine balls and the like.
Basicly what can I do with this? Anything I can put to good use?
I know people say free weights are far superior to machines but I gotta make do with what I got.

Thanks
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Old 10-11-2011, 08:27 AM   #2 (permalink)
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Like you say, Free weights are far superior to machines.

Basically, if I were you I'd try and come up with a routine, using a 3 day split.

Day 1 - Chest and Biceps
Day 2 - Shoulders and Abs
Day 3 - Back and triceps

or something like that.

Here is a good website I use to help me with Ideas for my routines:

http://www.muscleandstrength.com/
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Old 10-11-2011, 10:35 AM   #3 (permalink)
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I think the question you should ask is "What CAN'T I do?" because your options are basically endless.

If you have an iPhone, iPad or IPod when download iFitness. It provides you with a nice little database of free weight and machine workouts to do.
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Old 10-11-2011, 10:38 AM   #4 (permalink)
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Originally Posted by Intermission View Post
I think the question you should ask is "What CAN'T I do?" because your options are basically endless.

If you have an iPhone, iPad or IPod when download iFitness. It provides you with a nice little database of free weight and machine workouts to do.
Except it isnt available to download anymore.
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Old 10-11-2011, 10:39 AM   #5 (permalink)
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Except it isnt available to download anymore.
Did I say iFitness? I meant to say.. umm.. well you know...


Seriously, its not?
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Old 10-11-2011, 10:43 AM   #6 (permalink)
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Did I say iFitness? I meant to say.. umm.. well you know...


Seriously, its not?
Nope, my wife tried to download it about a month ago and it isnt there anymore. A quick google search said that it had been removed but gave no reason.

Glad Ive still got it on my iphone
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Old 10-11-2011, 05:02 PM   #7 (permalink)
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Ill check that site out now.
Somehow I have to fit some cardion in there as well.
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Old 10-12-2011, 03:03 AM   #8 (permalink)
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Quote:
Originally Posted by lazyfighter View Post
Hey all.
Now here is a bit of backstory.
I have an mma/bjj gym that I go to. They have basic free weights and a rowing machine BUT no one is ever there to spot me and I dont drive so its out the way for me (I usually get picked up if I go to mma/bjj training).
I havent really done weight training for years, I did used to power lift but somehow feel stronger not doing excessive weights.
I have joined the closest gym to me. Its a typical comercial job.
It has typical machines like chest press, shoulder press and leg machines and so on.
The 'free weight' room has a smith machine, dumbells going up to 32kg, those giant bouncy balls, medicine balls and the like.
Basicly what can I do with this? Anything I can put to good use?
I know people say free weights are far superior to machines but I gotta make do with what I got.

Thanks
Sounds like you have free weights. Also, don't use not having a spotter as an excuse. Train with an out and you'll be fine. I never train with a spotter and I do 99% free weight training, mainly with barbells. I got stuck with 260lbs. on my chest, I lift without a clip so I dumped one side of plates and then the other. Embarrassing but better than a crushed sternum.
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Old 10-12-2011, 12:47 PM   #9 (permalink)
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Quote:
Originally Posted by Thales View Post
Sounds like you have free weights. Also, don't use not having a spotter as an excuse. Train with an out and you'll be fine. I never train with a spotter and I do 99% free weight training, mainly with barbells. I got stuck with 260lbs. on my chest, I lift without a clip so I dumped one side of plates and then the other. Embarrassing but better than a crushed sternum.
There are some basic barbells there 10kg and weights for them up to about 40kg.
The dumbells only go to 32kg which is fine for now but if they become too easy to use for bench press and so on then I will run out of options.
Luckily I actually prefer dumbell bench pressing. I prefer dumbells in general.

I could probably subsitute kettlebells for dumbells too.

Any advice on suppliments too?
I used to use 90+ protein, creatine and some multi vits. Cant seem to get 90+ anymore. And all the creatine seems to have bad rep going for it.

ps. The only reason I mentioned the spotter is that at the other gym you have to have a spotter unfortunately.
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Old 10-13-2011, 04:44 PM   #10 (permalink)
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Quote:
Originally Posted by lazyfighter View Post
There are some basic barbells there 10kg and weights for them up to about 40kg.
The dumbells only go to 32kg which is fine for now but if they become too easy to use for bench press and so on then I will run out of options.
Luckily I actually prefer dumbell bench pressing. I prefer dumbells in general.
Don't forget that you can use different techniques for maximizing strength/conditioning gains, even from weights that seem light. Ex: Flat bench press followed immediately by elevated push-ups. A benefit of having lighter weights is being forced to focus on form and muscle contraction during concentric and eccentric phases of each repetition.

Quote:
Originally Posted by lazyfighter View Post
I could probably subsitute kettlebells for dumbells too.
Definitely. You'll find that kettlebells are a different type of monster. The only time I suffer from DOMS (delayed onset muscle soreness)is after a powerlifting workout or kettlebells workouts. A 15lb. kettlebell can make you sore in ways a 15lb. dumbbell can't.

Quote:
Originally Posted by lazyfighter View Post
Any advice on suppliments too?
I used to use 90+ protein, creatine and some multi vits. Cant seem to get 90+ anymore. And all the creatine seems to have bad rep going for it.

ps. The only reason I mentioned the spotter is that at the other gym you have to have a spotter unfortunately.
Supplementation is your call based on an assessment of your diet.

Protein- A lot of personal trainers and fad dietitians say the more protein you eat the more fat you lose and muscle you gain. This is true to a point; a gram of protein does have a higher thermic effect than a carb or fat gram, and is absolutely necessary for new muscle development. However you can still get fat from over-eating protein and if you don't stimulate muscle growth your body won't build muscle. I'd say keep your protein intake to around 1 gram per pound of body weight. I'm hovering around 185 right now and consuming around 190 grams of protein per day.

Vitamins- If you're eating a healthy mix of vegetables and fruit a multi-vitamin is unnecessary. You won't hurt yourself with moderate vitamin supplementation, but you won't see a huge benefit from it either if you have a balanced diet. A basic Walmart brand multi-vitamin will work if you're dead set on adding a vitamin.

Creatine- Your call on creatine. You'll notice a moderate increase in mass largely due to an increase in water retention and muscle glycogen, and a slight increase in strength. When I'm bulking I'll try to load creatine at about 20g per day, broken into 4 doses of around 5g. Basically I'll dump a heaping tablespoon of creatine monohydrate into my mouth, take a few gulps of grape juice and swish it around, then follow with at least 24oz of water. Just as a side note basic creatine monohydrate, the cheap stuff at Vitamin Shoppe or Walmart, is just as effective or more effective than the expensive crap like Celltech or Con-Cret. My opinion speaking from trial and error.

All of the stuff I've told you is based on my own experience, so take it with a grain of salt.
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