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

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Old 10-20-2011, 05:25 PM   #1 (permalink)
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Me yet again.
I just read something written by someone who Im guessing is an american football coach (I dont know though)
http://jamieatlas.wordpress.com/2008...your-strength/

Now I know benching isnt exactly useless as he put it but it certainly raised a few points.
I dont intend to press my opponent off of me if he has me in side controll or mount.

So is using a fitness ball and pressing off of that a better alternative? Because it sure sounds like a good idea.
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Old 10-20-2011, 06:47 PM   #2 (permalink)
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I use it alot doing sit ups off it push ups with my feet on it and all that was listed there and more. It is great however I wouldn't go as far to say the bench press is useless.
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Old 10-20-2011, 11:29 PM   #3 (permalink)
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Quote:
Originally Posted by lazyfighter View Post
Me yet again.
I just read something written by someone who Im guessing is an american football coach (I dont know though)
http://jamieatlas.wordpress.com/2008...your-strength/

Now I know benching isnt exactly useless as he put it but it certainly raised a few points.
I dont intend to press my opponent off of me if he has me in side controll or mount.

So is using a fitness ball and pressing off of that a better alternative? Because it sure sounds like a good idea.
The author is pretty far from accurate. While some people use the bench press as nothing more than a vanity exercise or measure of strength, that isn't its' only function. The bench press is a compound exercise, meaning if properly executed it has the unique ability of targeting multiple muscle groups at once. Your body responds differently to a heavy compound exercise than an isolation exercise (bicep curl/pec fly); increase in bone density, increase in joint strength, increase in HGH/testosterone synthesis. I would suggest creating a work-out plan that incorporates basic compound exercises (bench, deadlifts, squats, chin-ups) with stability exercises like bosu ball push-ups.

I personally have weeks in which workouts are comprised primarily of compound, traditional exercises with an emphasis on fast-twitch muscle fiber recruitment (heavy lifts- 5x5). Some weeks I'll lighten the load and throw in stability exercises with some isolation work. Occasionally I will lighten my lifts, shorten my rest time between sets, and target my endurance levels with higher reps.

So... I guess to summarize I'd suggest some variety. That isn't to say you should do a different workout every time you hit the gym, but add some variety to your exercises for the best results. Don't discount traditional lifts in favor of stability/balance oriented exercises, and vice versa.
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Old 10-21-2011, 08:45 AM   #4 (permalink)
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Il stick to regular dumbell bench then
After I posted this i read very conflicting views on doing weights with the stability ball.
Some say yay some say nay.
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Old 12-05-2011, 04:13 PM   #5 (permalink)
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I tend to both agree and disagree with the author.

Really, it all depends on what you're trying to accomplish. In example: Football players, (particularly those who are on the defensive end) are going to need that extra "pushing or shoving" power which comes from the chest area and that's one of the primary reasons they put so much of an emphasis on maxing-out on the bench during training.

It would be extremely unsafe for a football player to try and max-out on a fitness ball with dumbbells because number 1, a fitness ball can only handle so much pressure from weight. But second of all, if the ball pops due to an overload of weight placed on it, they probably would've been better off risking getting injured on a flat-bench than having nearly 550 pounds of momentum pulling them down with their backs and the backs of their head hitting solid ground.

On the other hand, athletes like boxers don't need to worry about putting on excessive weight on the chest area because the mechanics of the punch should derive from pushing off with their legs and using their hips correctly.

So again, it obviously depends what your goals are and if it truly is conducive towards what you're aiming for as an athlete.

Speaking of conducive training, you guys may wanna check this out: tinyurl.com/train-like-its-your-last

P.S. If you're opponents got you in something like a "full mount" for example, you probably aren't going to be trying to be "pushing him off of you" with your arms most of the time. You'll be so entangled that "pushing" really isn't going to do you much good. Therefore, why try and "push" him off of you when you can be more effective by up-striking or by trying to get him into some sort of a submission hold from the bottom? Just a thought.

Wish you all the best.

Last edited by jswalker : 12-05-2011 at 04:25 PM.
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Old 06-14-2012, 12:25 AM   #6 (permalink)
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Usually i prefer to use this fitness ball for give rest of my back. After some workout i feel pain in my back and fitness ball helps to get relief in this problem. I don't like to do other exercises because it is not necessary.
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