Fedor's Strength Training

Training
21

[quote]drewh wrote:
I think it depends on the fighter, do you think Lesnar or Sherk would be as good if they werent strong and muscular. [/quote]

disclaimer: K this is just mental masturbation so bear with me I haven’t thought it through all the way, figure I’ll bounce this off you guys.

I said earlier that it’s a little different in the presence of extreme brute power. IMO it’s entirely possible to gain such strength that it nullifies technique… but people just don’t train right. To really have your strength be WAY above everyone else in your weight class you have to have the relative strength of someone in the weight class above you, and that’s w/o cutting weight.

So example being… a 155 fighter, who walks around at 170 (which is about average), would need the relative strength of a 185er to really have a extreme advantage over his opponents in strength. And not just ONE type of strength either. Your maximal strength, dynamic strength, strength endurance, and power endurance need to be far far greater.

So just being able to bust out 20pullups isn’t enough, you need to be able to bust out 20 pullups with 15lbs attached. Which would mean that your maximal strength on pullups should be pretty nuts too. If the 185lb guy can do a weighted pullup with 90# attached, and you can do it with 90# as well… your relative strength is equal but you need to add 15lbs to your pullup b4 you’re in his strength range.

Having the relative strength of a above normal strength athlete a weight class above you is pretty crazy, freakish really but that’s what it would require, but most guys don’t train for that or nearly in a manner efficient for that.

Keep in mind I dont think that Sean Sherk is training with heavy ass weights like that, but he walks around at 185-190. Diets down then still cuts weight from like 175-180. How fucking crazy is that? So if he’s doing 20 pullups when he’s heavier he basically is doing strength work which converts to power/metcon work when he’s lighter. Which is perfectly periodized for around fight time when he shouldn’t be doing a lot of heavy weighted work. This is why guys cut crazy weight. the size advantage is one thing but they KNOW because they’re bigger than the other guy they’re also stronger. Being used to moving around that extra 20lbs is a huge advantage.

You can mimic this with weighted vests…which is why on his all access for his 205 fight against james irvin you saw anderson silva training with a weighted vest. Anderson can cut to 205 (he’s actually a pretty big 185er, lets say he’s 210-215) but he’d still be at a disadvantage against guys who cut from 230 to reach 205.

Power endurance would be the most important though because that is exactly what MMA is based on. depending what exercise you’re doing, etc (just throwing a # out of my ass) you basically need to be moving your bodyweight in a metcon format. So if you want to be so strong against your opponent that it nullifies technique you need to be using weights a weight class above your walking weight. Ya. Let that shit sink in lol. So javorek complexes with 155 would be ideal, but you’d need to be doing them with 185.

SICK strength.

22

i think the big question is how much strength translates to power…

if increasing your bench inscreased the force that you were able to hit with at the same rate, then it would be a heck of a lot easier to answer.

23

Good thought process going on here. I’d like to add that Fedor is probably naturally pretty strong anyway. Strong in the way someone who doesn’t necessarily put up hure numbers but can move really heavy stuff at wierd angles, kind of like what people call ‘farm strength.’

On top of that his technique is excellent and his mental game is light years ahead of anyone else. Someone who isn’t as naturally gifted will have to try to make up for that and weight training is one thing that is going to help.

24

[quote]Xen Nova wrote:
drewh wrote:
I think it depends on the fighter, do you think Lesnar or Sherk would be as good if they werent strong and muscular.

disclaimer: K this is just mental masturbation so bear with me I haven’t thought it through all the way, figure I’ll bounce this off you guys.

I said earlier that it’s a little different in the presence of extreme brute power. IMO it’s entirely possible to gain such strength that it nullifies technique… but people just don’t train right. To really have your strength be WAY above everyone else in your weight class you have to have the relative strength of someone in the weight class above you, and that’s w/o cutting weight.

So example being… a 155 fighter, who walks around at 170 (which is about average), would need the relative strength of a 185er to really have a extreme advantage over his opponents in strength. And not just ONE type of strength either. Your maximal strength, dynamic strength, strength endurance, and power endurance need to be far far greater.

So just being able to bust out 20pullups isn’t enough, you need to be able to bust out 20 pullups with 15lbs attached. Which would mean that your maximal strength on pullups should be pretty nuts too. If the 185lb guy can do a weighted pullup with 90# attached, and you can do it with 90# as well… your relative strength is equal but you need to add 15lbs to your pullup b4 you’re in his strength range.

Having the relative strength of a above normal strength athlete a weight class above you is pretty crazy, freakish really but that’s what it would require, but most guys don’t train for that or nearly in a manner efficient for that.

Keep in mind I dont think that Sean Sherk is training with heavy ass weights like that, but he walks around at 185-190. Diets down then still cuts weight from like 175-180. How fucking crazy is that? So if he’s doing 20 pullups when he’s heavier he basically is doing strength work which converts to power/metcon work when he’s lighter. Which is perfectly periodized for around fight time when he shouldn’t be doing a lot of heavy weighted work. This is why guys cut crazy weight. the size advantage is one thing but they KNOW because they’re bigger than the other guy they’re also stronger. Being used to moving around that extra 20lbs is a huge advantage.

You can mimic this with weighted vests…which is why on his all access for his 205 fight against james irvin you saw anderson silva training with a weighted vest. Anderson can cut to 205 (he’s actually a pretty big 185er, lets say he’s 210-215) but he’d still be at a disadvantage against guys who cut from 230 to reach 205.

Power endurance would be the most important though because that is exactly what MMA is based on. depending what exercise you’re doing, etc (just throwing a # out of my ass) you basically need to be moving your bodyweight in a metcon format. So if you want to be so strong against your opponent that it nullifies technique you need to be using weights a weight class above your walking weight. Ya. Let that shit sink in lol. So javorek complexes with 155 would be ideal, but you’d need to be doing them with 185.

SICK strength. [/quote]

This is exactly how i train.
Build up to the strength as high as you can, and then turn that 1rpm into a 20 rpm.

25

Kind of unrelated, but I think Arlovski has a much higher chance of beating Fedor than people give him…

26

I’d have to agree as well but I think fedor knows just how good arlovski is and if can control the pace and direction of the fight he’s got it in the bag.

I will agree with the person who talked about fedor having “farm strengh”. What I think that translates into is his ability. To translate strength into power. He’s not just strong, but he can apply it to whatever he’s doing.

28

[quote]cycobushmaster wrote:
i think the big question is how much strength translates to power…

if increasing your bench inscreased the force that you were able to hit with at the same rate, then it would be a heck of a lot easier to answer. [/quote]

Has anyone attempted to figure out how much does relative strength factors into punching power? I would like to see someone attempt to figure that one out with the major upper-body (pull-up, bench, shoulder press, row, clean) and the lower-body (squat and deadlift and their ilk) exercises. Sounds like a question for Poliquin…

I figure dips, rows, close grip bench, and pull-ups have a relatively high strength to punching power ratio.

Squat, lunge, and deadlift are possibly even higher. I really don’t know how this one would be figured out. Even though two fighters of equal weight and equal strength potentially could have some serious differences in power.

29

Upperbody movements actually have very little translation to punching power. In the mechanics of a proper punch, the hips generate all of the power, so it could be assumed that the stronger the hips, the stronger the punch.

But, you have to also take into account that it isn’t so much the strength as the power, so the Olympic lifts may be the best indicator. Then there is also the ability to radiate that power into the fist, so something like a jerk or push press may have some relevance as well.

In the end the punching technique is the most important. That is why you can have guys who are relatively weak yet have the ability to punch pretty hard.

30

[quote]Ski_USMC wrote:
cycobushmaster wrote:
i think the big question is how much strength translates to power…

if increasing your bench inscreased the force that you were able to hit with at the same rate, then it would be a heck of a lot easier to answer.

Has anyone attempted to figure out how much does relative strength factors into punching power? I would like to see someone attempt to figure that one out with the major upper-body (pull-up, bench, shoulder press, row, clean) and the lower-body (squat and deadlift and their ilk) exercises. Sounds like a question for Poliquin…

I figure dips, rows, close grip bench, and pull-ups have a relatively high strength to punching power ratio.

Squat, lunge, and deadlift are possibly even higher. I really don’t know how this one would be figured out. Even though two fighters of equal weight and equal strength potentially could have some serious differences in power.
[/quote]

It’s all in the hips, core and legs. I’d almost go as far as to say that all upper body exercises would be useless.

Rotational power is what you would want to train. Sideways tossing of kegs and sledge hammer training on an old heavy tire would be the best way to increase rotational power.
Also, hit the bag…often.

31

Interesting. If he could bench 375 10 years ago, I wonder what he could do now…375 squat does not seem to high though

32

[quote]WhiteFlash wrote:

I don’t know man, a 1.5x bodyweight bench is pretty good, especially for someone who’s priorities lie elsewhere.With that, I get what you’re saying.[/quote]

You’re right, I should have referred to the squat. The bench is ok. Sorry I just have “double bodyweight bench” stapled into my mind.

But uh, so hey…how about dat dere fedor fight :-p

33

Fedor sent Arlovski back to Sparta after he gave the leap of death!

I mean the punch was SO FAST that i tought he had tripped after jumping.

34

i think something like the full-contact twist or woodchopper would prolly be the best indicator.

i suppose that’s why sledge hammer and wood-chopping’s been popular with boxers for so long…