Hey guys.
Would like to discuss some ideas and/or exercises to build and develop strength?
For specific body parts and whole body work outs....
Opinions, advice, techniques and etc
Thanks
Hey guys.
Would like to discuss some ideas and/or exercises to build and develop strength?
For specific body parts and whole body work outs....
Opinions, advice, techniques and etc
Thanks
Deadlift. Squat. Pullups. Overhead/bench press
"If you like metal you're my friend" -- Manowar
"I am the cosmic storms, I am the tiny worms" -- Dimmu Borgir
<BombScare> i beat the internet
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Hi Iron.
What Ironfist said. Powerlifts, Olympic lifts. They will serve you very well.
"If trolling is an art then I am your yoda.if spelling counts, go elsewhere.........." - BL
"I don't do much cardio." - Ironfist
"Grip training is everything. I say this with CoC in hand." - abobo
There is a sticky thread with tons of links....
I am not a big fan of olympic lifts for beginners, heck I have even seen "adavnced" ST peple screw them up.
You really need a goof coach for them.
The core powerlifts:
Deadlifts
Squats
bench press
Overhead presses
Are all you need, though if you don't like the bench press or don't have a bench press rack, Weighted Dips work even better than the BP, in my humble opinion.
Just remember that if you are working for strength you need to keep the reps low ( no more than 5 and the 5 x 5 protocol is quite excellent), the weight high ( at LEAST 85% of your max) and the amount of time low.
IF you are doing MA too, remember that your MA workouts will cut into your recovery time and that you must tkae that into account.
Typically try to out in a rest day between your ST and MA.
EX:
MA on Monday
ST tuesday
Wed rest
MA thursday
ST friday.
Psalms 144:1
Praise be my Lord my Rock,
He trains my hands for war, my fingers for battle !
Yeah, Olympic lifts not easy vs. powerlifts.
Weighted dips would be tough on my shoulders I reckon.
If you wanna talk training protocols, I'm still doing Pavel's PTP. 10 out of 14 day cycles (2 x 5/7). Used to be pretty popular on this forum ~5 yrs ago. Works well for me. I'm less strict now though. I miss days, mainly because I've been surfing a lot in the mornings instead.
"If trolling is an art then I am your yoda.if spelling counts, go elsewhere.........." - BL
"I don't do much cardio." - Ironfist
"Grip training is everything. I say this with CoC in hand." - abobo
The ROM that you can do is what wil make things "tough" on your shoulders, some people tend to go to low with dips, besides, you only add the weight you can handle for X number of reps.
One thing though, the qty of reps that one does actaully effects the joints ( knees and shoulder typically) far more than the amount of weight.
Psalms 144:1
Praise be my Lord my Rock,
He trains my hands for war, my fingers for battle !
Really? I had a goofy coach last time... I'd like a good one this time.
What's PTP? And what are those numbers in parentheses after your cycles?!Originally Posted by Toby
BTW, can anyone recommend any good youtube vids for good oly form? There's so much variation out there, there must be something good. I want a wee challenge for my week 'off' before the next part of my programme!!
its safe to say that I train some martial arts. Im not that good really, but most people really suck, so I feel ok about that - Sunfist
Sometime blog on training esp in Japan
its safe to say that I train some martial arts. Im not that good really, but most people really suck, so I feel ok about that - Sunfist
Sometime blog on training esp in Japan
An abbreviation for Pavel Tsatsouline's "Power to the People" routine. I've described it on here before (somewhere in the archives). I'm sure it's described on dragonsdoor. IMHO it works very well with a MA program (mainly because it produces minimal-to-no DOMS). The numbers meant I only lift on weekdays, but two weeks is a complete cycle so I said 10 days out of 14 is a cycle then put in brackets 2 x 5 days out of 7.
"If trolling is an art then I am your yoda.if spelling counts, go elsewhere.........." - BL
"I don't do much cardio." - Ironfist
"Grip training is everything. I say this with CoC in hand." - abobo
its safe to say that I train some martial arts. Im not that good really, but most people really suck, so I feel ok about that - Sunfist
Sometime blog on training esp in Japan
Quantity of reps, correct, thing repetitive motion trauma.
ST is very simple actually, progressive resistence training is just that, progressive.
People tend to forget the progressive part and wonder why they are not getting stronger.
Doing lots of reps isn't getting stronger.
Lifting more weight is getting stronger.
Remember lifting 150 lbs 10x is not the same as lifting 300 lbs 5 times.
Psalms 144:1
Praise be my Lord my Rock,
He trains my hands for war, my fingers for battle !
"If trolling is an art then I am your yoda.if spelling counts, go elsewhere.........." - BL
"I don't do much cardio." - Ironfist
"Grip training is everything. I say this with CoC in hand." - abobo
I hear, and don't forget, MA is all about repetitive motion, our joints get enough repetition work in the MA, more than enough really.
No need to agrevate it more with excessive amount of rep work in ST.
Another thing to do is to do ST moves that are "practical" for real world action.
Deadlifts for example - every time you life something from the ground you are dead lifting.
Curls are one of the few "isolation moves" I advocate simple because we do so much of it on a regular basis.
Psalms 144:1
Praise be my Lord my Rock,
He trains my hands for war, my fingers for battle !
Psalms 144:1
Praise be my Lord my Rock,
He trains my hands for war, my fingers for battle !