Fun Workout to Try

Bigger Stronger Leaner
21

So there are a few things that need clarification in my post. First it is “GSP” as his name Georges Saint Pierre.

Second I’m not sure what exact thread your talking about but I’m going to go out on a limb here and assume that the OP was talking about fighters that actually had to lose weight to fight. Fedor is a heavyweight and as such he does not need to cut weight.

Thirdly it is my personal belief, based upon no scientific evidence but solely on experience, that during conditioning for fighters if you are not entering the “puking zone”(where you feel like you are going to hurl but its not coming up yet) then you should probably reevaluate your intensity as you are not making optical progress.

I don’t want to make this a flaming war but at the HIGHEST LEVEL of competition i don’t consider either of the Shamrocks worth anything and Sean Sherk has tested positive for roids.

22

[quote]Xen Nova wrote:
I like workouts that make me feel close to death. I think they change you mentally and give you an edge. This is actually intended for hypertrophy but I cut the rests short and it turns out it’s quite a conditioner too.

10x10 back squats and 1 arm snatches

(For hypertrophy I think i’d change it to 10x5 now, and use front squats instead so I could go heavier)

squats, use at least 1x your bodyweight.
1 arm snatches, use at least 1/3 x your bodyweight

10 squats, a2g
10 1 arm snatches, left
10 1 arm snatches, right
30s-1 min rest

repeat10x

Been a long time since i’ve had my body SCREAM “no mas”, i wasn’t even sure where I was feeling fatigued, everything just was on high alert.

lungs burned, legs tired & shaky, entire p-chain on fire, shoulders getting fatigued, traps beat to hell, hands going numb from grip & rippin, felt the blood “thump thump thump” in my head, and I couldn’t even hold down anyway water… all while my abdominals, hips, glutes and lower back are firing away to keep me stable.

Great workout :slight_smile: [/quote]

What do you mean Squat a2g ?

23

[quote]
facko wrote:
I’m not pissing on Fedors domination…but if you watch this guys stand up …its sub par.[/quote]

I was going to nitpick at your post but you discredited yourself there. So no need.

But just to be sure… we are talking about Fedor, the guy that beat cro-cop’s ass, right? Cause if there’s a different Fedor that you’re referring to then I apologize.

Moving along,

A2G means ass to grass, as in squat all the way till your butt touches your heels.

You don’t have to train in this “kill” zone all the time, especially with weights, or aerobic work, or skill work, but there should be a focus thats called upon beyond what you normally do day to day… a resevoir of strength that you need to dip into as an effort to accomplish your workout. If it’s so easy that you might as well have stayed home… then you might as well have stayed home.

Losing bodyfat is a good thing. But certain people’s genetics (which play a bigger role imo than most want to believe) inhibit them from reaching such goals. Plus, in the instance i’m speaking of a person is seeking to improve their performance. Fedor’s performance is nearly perfect, and his training intensity cannot be questioned (feel free to youtube it as much as you’d like). There’s no doubt here… Losing bodyfat will improve your relative strength, and improve speed.
But to other fighter’s fedor is known for being

  1. Incredibly fast (especially for his weight class)
  2. Exceptionally strong

Gary “Big Daddy” Goodridge described Fedor’s strength as I believe, “A child trying to fight a grown man”.

24

Sherk has tested positive for roids…and?..Lol a GOOD amount of fighters in mma take steroids. And what does dropping bodyfat have to do with losing weight?..maybe you should goto the bodybuilding forum. He is a heavyweight…therefore does not need to be lighter…but I think his power, speed and conditioning would benefit him to be the SAME weight but a composition consisting of more muscle mass and less fat. And that goes for ANY athlete or fighter.

A 6’0 225lb guy at 25% bodyfat…would GREATLY improve if he became a 225lb guy at 10%. And for the record…Sherk was ripped before he ever tested positive. As a matter of fact…I’d really like to call you out on that comment. It truly shows your ignorance on the subject. You make it seem as if Sherk wouldn’t be ripped or in the position hes in without roids…give me a fucking break.

You really make yourself sound like the rest of the uneducated people who comment on steroids and make it seem as though they are a cure all for shit work ethic and diet. Sherk got to be where he is at as a FIGHTER and as a PHYSIQUE through hard work, dedication and good diet…and he was like that long before he tested positive. Talk about what you know …hugging fedor’s nuts.

25

[quote]Xen Nova wrote:

facko wrote:
I’m not pissing on Fedors domination…but if you watch this guys stand up …its sub par.

I was going to nitpick at your post but you discredited yourself there. So no need.

But just to be sure… we are talking about Fedor, the guy that beat cro-cop’s ass, right? Cause if there’s a different Fedor that you’re referring to then I apologize.

Moving along,

A2G means ass to grass, as in squat all the way till your butt touches your heels.

You don’t have to train in this “kill” zone all the time, especially with weights, or aerobic work, or skill work, but there should be a focus thats called upon beyond what you normally do day to day… a resevoir of strength that you need to dip into as an effort to accomplish your workout. If it’s so easy that you might as well have stayed home… then you might as well have stayed home.

Losing bodyfat is a good thing. But certain people’s genetics (which play a bigger role imo than most want to believe) inhibit them from reaching such goals. Plus, in the instance i’m speaking of a person is seeking to improve their performance. Fedor’s performance is nearly perfect, and his training intensity cannot be questioned (feel free to youtube it as much as you’d like). There’s no doubt here… Losing bodyfat will improve your relative strength, and improve speed.
But to other fighter’s fedor is known for being

  1. Incredibly fast (especially for his weight class)
  2. Exceptionally strong

Gary “Big Daddy” Goodridge described Fedor’s strength as I believe, “A child trying to fight a grown man”. [/quote]

Nova, I have read a good deal of your posts and can tell you are knowledgeable guy, so I will take your posts serious and accept the fact that there is a good deal of truth to them. However, I KNOW noone wants to hear this but…it needs to be said. When I watch mma…its like they throw around with ease the description of being a WORLD CLASS STRIKER…or GREAT STAND UP SKILL!..

and thats not to say that amoung other mma fighters fedor has great stand up skill. BUT, that does not make him a world class striker. Floyd mayweather is a world class striker…Ali was a world class striker. I would not consider cro cop a world class figher compared to them. And I’m sure boxing will get shit on by you mma guys as it always does…but ADMIT the truth.

Have you really seen a fighter in the mma that had mayweathers boxing skills mixed with fedors ground game? Honestly? Until I see that I just can’t respect the term world class striker being thrown around. And do not try to make the argument that muay thai counts as being world class…because I know countless GOOD muay thai fighters that have switched to boxing simply because “muay thai was too easy” in their own words. Terdsak Jandaeng being one of them.

26

[quote]nothingclever wrote:
FightinIrish26 wrote:
nothingclever wrote:
I rather not kill myself working out and risk getting some nasty injury that puts me out of commission for a few months each year.

Man, if all the crap you post is indicative of your character, then you’re a flaming cunt.

I barely post anything and I don’t see anything much homosexual about what I say unless I’m joking like in that intro music thread.

There’s no reason to need to: see stars/nosebleeds/vomit/blackout/shit yourself/pull a muscle(s) when training. I’m content with just feeling extremely out of breath and my pulse shoot up when I exercise. Pain does NOT always proportionally equal gain.

I don’t need any spartan crap or some inspirational music. I just do whatever I’m doing but I guess that’s not kewl enough for you guys. Maybe I should act like I won a gold medal every time I do anything and obsess over myself just because I picked up something heavy and lifted it multiple times.

Plus I just see so many stupid fucking posts where someone says “HEY GUYZ I TORE MY EVERYTHING AND NOW I CAN"T DO SHIT FOR 3 MONTHS AREN"T I HARD???” Imagine how much more progress you would’ve made if you didn’t try to purposely break your back every time you lifted and just tried your max and added 5 pounds after X amount of time.

All this shit about needing to suffer to succeed makes you guys sound like emos. “Omg I have to bleed to be successful.”[/quote]

Sorry that you feel that way friend-o.

The workout is well within my limits of recovery and while i’m pretty damn sore today, Im still getting in a nice 45min jog, and i’ll be able to lift tommorrow.

That said it still pushed me to the edge, big time. I felt the “little death” if you’re a fan of the Dune series.

I agree with you, and I didn’t mean to create this thread as a way to go “look at me i work out so hard let me wave my dick in the air”. I’ve just been looking for something that pushed me farther and I found something so I decided to share. I really just kind of stumbled on this.

I also agree with you that doing something with reckless abandon to the point of injury is foolish. But I know personally the difference between “new plateau” and “My spinal discs are about to explode”. I’d assume that everyone here would keep it within the realm of safety while still trying to accomplish something with preternatural fervor.

Besides this wasn’t about putting weight on the bar necessarily, it was for hypertrophy, built around volume, and cutting the rests in half because i was pressed for time turned out to be a KILLER for conditioning as well.

I did jump squats and snatch pulls prior to improve my Dynamic aspects before I attempted this. I know how to lift smartly. And I know when to do something out of the ordinary.

I logged quite a few workouts in the mma hub thread, and you can see I go through a lot of regular lifting workouts I don’t do anything too crazy. But when its time for conditioning, you’re supposed to train like a demon and set a pace so fast that you KNOW your opponent CAN"T be training that hard. Thats what gives you the dynamis… the will to fight.

27

[quote]facko wrote:
Nova, I have read a good deal of your posts and can tell you are knowledgeable guy, so I will take your posts serious and accept the fact that there is a good deal of truth to them. However, I KNOW noone wants to hear this but…it needs to be said. When I watch mma…its like they throw around with ease the description of being a WORLD CLASS STRIKER…or GREAT STAND UP SKILL!..

…etc
[/quote]

I agree, i was going to make a post on that actuallly… especially in the UFC goldie throws around “WORLD CLASS” like its the catch phrase of the fucking week.

That said, it should be pretty obvious that we’re discussing MMA and while Fedor doesnt have world class boxing skills as compared with one of the Klitchko(sp?) Brothers or George Toney. That was not the subject of discussion.

Amongst MMA fighters… Fedor’s standup is great. Just what it needs to be.

No one would argue with CroCop’s standup fighting ability in the realm of mixed martial arts but he got his ass kicked all over the place in K-1 and wasn’t a star till he started fighting MMA.

Likewise there are K-1 guys and kickboxers who CAN"T make that transition to MMA.

Michael Macdonald or Ramon Dekkers for instance… AMAZING (and in Dekkers instance, Legendary) fighters at what they do but not best fitted for MMA.

No offense intended but now you’re throwing up a red herring and distracting from the point of the discussion.

This isn’t, who’s defined as the best world class striker: boxers, muay thai, or MMA guys… your point of contention with me was, “is fedor’s striking subpar?”

In fedor’s realm of competition (MMA) it is FAR from subpar. And has worked out to be quite effective for him and devestating to his opponents… INCLUDING someone deemed to be one of the most efficient and feared strikers in the sport of mixed martial arts Mirko Cro Cop.

Regarding the best striker argument though… Im sure boxing would be harder to someone raised thaiboxing since he was 3-4years old. Thats like running the boston marathon being harder to Lance Armstrong than the Tour De France.

As well the skill set in boxing is a lot smaller. It’s like using photoshop vs MS paint.

In muay thai you have 8 weapons that can cause damage, in boxing you have two.

This automatically makes the art of expressing the human body through the medium of boxing harder because you get 2 paint colors or paint brushes (choose your analogy) instead of 8.

But imo, 8 paint brushes allows for more detail and beauty.

So I personally would have to side with muay thai… but diff. strokes for diff folks (pun intended) and I can see both sides of that argument.

28

[quote]facko wrote:
Sherk has tested positive for roids…and?..Lol a GOOD amount of fighters in mma take steroids.
[/quote]

Which, under the UFC, would be illegal. I’m not saying he would be tubgirl if he didn’t but the fact is that he cheated.

[quote] And what does dropping bodyfat have to do with losing weight?
[/quote]

Well for one weight measures the gravitational forces acting on an object. Now believe it or not fat is an object. Because fat is an object it adds to the weight of the fighter.

Now this is where it starts to get complicated, fighters fight in things called “weight classes”. Now in there are several different ones but for simplicity sake lets say our hypothetical fighter is fighting in UFCs welterweight division.

Now he is going to get down to 170lbs or under before the weigh in day and lets also say hes walking around at 175. This is where the fun begins, since he is not in the heavyweight division he actually has to make weight now lets says he 5 lbs of fat on him. Ah-ha! If he dropped his body fat he would lose weight and this has been a crash course on why losing fat will make you lose weight.

29

World class striking is totally different between the two sports. I love boxing, it’s what I cut my teeth on as a kid. Most kids learned karate, I boxed.

Now when you compare the two sports its hard to judge “class”. A boxer has to worry about 2 things, a left or right. Every attack is based off of this basic arsenal. Combinations of the two in different angles, with faints and the like make for the complete offensive skill set.

The MMA fighter on the other hand, who appears to have sloppier technique is a product of his sport. While the entire arsenal of a boxer is in play, you also have leg kicks, elbows, knees, throws, etc. Try defending like a boxer does against the ropes and your MMA fight will soon be over. When a jab faint comes and you cover your face, watch how quickly your knee is slammed by a kick, bending and straining your ligiments.

Now I don’t take anything from boxers, hands for hands the best 10 beat out MMA’s best 10. Put that same boxer though in a situation where he can be kicked punched slammed and submitted, and watch those skills disappear.

I think there was an interview with Rampage and Zab Judah. Judah admitted that he would last about 30 seconds till he was taken down. Yet, who doubts that Rampage could fight Chris Bryd and not at least make it competitive for the length of the fight.

Mayweather Vs BJ Penn 2010 - The question is finally answered.

30

[quote]EG wrote:
facko wrote:
Sherk has tested positive for roids…and?..Lol a GOOD amount of fighters in mma take steroids.

Which, under the UFC, would be illegal. I’m not saying he would be tubgirl if he didn’t but the fact is that he cheated.

And what does dropping bodyfat have to do with losing weight?

Well for one weight measures the gravitational forces acting on an object. Now believe it or not fat is an object. Because fat is an object it adds to the weight of the fighter.

Now this is where it starts to get complicated, fighters fight in things called “weight classes”. Now in there are several different ones but for simplicity sake lets say our hypothetical fighter is fighting in UFCs welterweight division.

Now he is going to get down to 170lbs or under before the weigh in day and lets also say hes walking around at 175. This is where the fun begins, since he is not in the heavyweight division he actually has to make weight now lets says he 5 lbs of fat on him. Ah-ha! If he dropped his body fat he would lose weight and this has been a crash course on why losing fat will make you lose weight.
[/quote]

Like I said before…and maybe if you read my post in entirety…go to the bodybuilding section…PLENTY of people drop bodyfat and maintain weight…its called losing fat at a slow pace as you gain muscle at a slow pace…therefore there is no weight loss or gain…just a transition as to what that weight represents.

31

[quote]facko wrote:
A 6’0 225lb guy at 25% bodyfat…would GREATLY improve if he became a 225lb guy at 10%.[/quote]

Yeah this honestly is pretty true. I don’t think fedor is too worried about it because he’s so damn good! I had heard before that his team eats whatever the fuck they want and just work their asses off. Cheers to that!

32

Facko is a high school kid living with his parents. I’m not sure why he thinks his experience is broad enough such that he can judge what would or would not make the greatest mixed martial artist of all time better.

33

CA-Law, I respect his right to be wrong. He’s entitled to his opinion regardless of his place in life.

34

[quote]CaliforniaLaw wrote:
Facko is a high school kid living with his parents. I’m not sure why he thinks his experience is broad enough such that he can judge what would or would not make the greatest mixed martial artist of all time better. [/quote]

You know…its funny that when you understand my point on the bodyfat issue…and the fact that you were indeed wrong about it…(that you can lose body fat and stay the same weight). You decided to make a jab at my personal situation…and even then you are wrong. I’m not in highschool…and I don’t live at home. I’m 20 …I goto college…and I live in an apartment with 2 other people. And even then…that has nothing to do with me judging who is the greatest martial artist of all time…I don’t even know where thats coming from. I stated opinions of the same topic as you have…we just happened to disagree on them…Since you stated that my opinions are judging who the greatest mma fighter of all time is…and that I have no experience broad enough to make that decision…what experiences do you have that are broad enough to make the decision yourself…since of course you are arguing the same point?

35

[quote]woohitter wrote:
World class striking is totally different between the two sports. I love boxing, it’s what I cut my teeth on as a kid. Most kids learned karate, I boxed.

Now when you compare the two sports its hard to judge “class”. A boxer has to worry about 2 things, a left or right. Every attack is based off of this basic arsenal. Combinations of the two in different angles, with faints and the like make for the complete offensive skill set.

The MMA fighter on the other hand, who appears to have sloppier technique is a product of his sport. While the entire arsenal of a boxer is in play, you also have leg kicks, elbows, knees, throws, etc. Try defending like a boxer does against the ropes and your MMA fight will soon be over. When a jab faint comes and you cover your face, watch how quickly your knee is slammed by a kick, bending and straining your ligiments.

Now I don’t take anything from boxers, hands for hands the best 10 beat out MMA’s best 10. Put that same boxer though in a situation where he can be kicked punched slammed and submitted, and watch those skills disappear.

I think there was an interview with Rampage and Zab Judah. Judah admitted that he would last about 30 seconds till he was taken down. Yet, who doubts that Rampage could fight Chris Bryd and not at least make it competitive for the length of the fight.

Mayweather Vs BJ Penn 2010 - The question is finally answered.[/quote]

This is really well put and true. Great Post.

36

[quote]facko wrote:
EG wrote:
facko wrote:
Sherk has tested positive for roids…and?..Lol a GOOD amount of fighters in mma take steroids.

Which, under the UFC, would be illegal. I’m not saying he would be tubgirl if he didn’t but the fact is that he cheated.

And what does dropping bodyfat have to do with losing weight?

Well for one weight measures the gravitational forces acting on an object. Now believe it or not fat is an object. Because fat is an object it adds to the weight of the fighter.

Now this is where it starts to get complicated, fighters fight in things called “weight classes”. Now in there are several different ones but for simplicity sake lets say our hypothetical fighter is fighting in UFCs welterweight division.

Now he is going to get down to 170lbs or under before the weigh in day and lets also say hes walking around at 175. This is where the fun begins, since he is not in the heavyweight division he actually has to make weight now lets says he 5 lbs of fat on him. Ah-ha! If he dropped his body fat he would lose weight and this has been a crash course on why losing fat will make you lose weight.

Like I said before…and maybe if you read my post in entirety…go to the bodybuilding section…PLENTY of people drop bodyfat and maintain weight…its called losing fat at a slow pace as you gain muscle at a slow pace…therefore there is no weight loss or gain…just a transition as to what that weight represents.

[/quote]

I am not the one that should be in the bodybuilding section. Why would you want to maintain your weight? You want to be in the lowest possible class. If you put on muscle in your training great move up a weight class, if you don’t its not a big deal your a fighter.

37

[quote]EG wrote:
facko wrote:
EG wrote:
facko wrote:
Sherk has tested positive for roids…and?..Lol a GOOD amount of fighters in mma take steroids.

Which, under the UFC, would be illegal. I’m not saying he would be tubgirl if he didn’t but the fact is that he cheated.

And what does dropping bodyfat have to do with losing weight?

Well for one weight measures the gravitational forces acting on an object. Now believe it or not fat is an object. Because fat is an object it adds to the weight of the fighter.

Now this is where it starts to get complicated, fighters fight in things called “weight classes”. Now in there are several different ones but for simplicity sake lets say our hypothetical fighter is fighting in UFCs welterweight division.

Now he is going to get down to 170lbs or under before the weigh in day and lets also say hes walking around at 175. This is where the fun begins, since he is not in the heavyweight division he actually has to make weight now lets says he 5 lbs of fat on him. Ah-ha! If he dropped his body fat he would lose weight and this has been a crash course on why losing fat will make you lose weight.

Like I said before…and maybe if you read my post in entirety…go to the bodybuilding section…PLENTY of people drop bodyfat and maintain weight…its called losing fat at a slow pace as you gain muscle at a slow pace…therefore there is no weight loss or gain…just a transition as to what that weight represents.

I am not the one that should be in the bodybuilding section. Why would you want to maintain your weight? You want to be in the lowest possible class. If you put on muscle in your training great move up a weight class, if you don’t its not a big deal your a fighter.[/quote]

I cannot believe you aren’t getting this…everyone else in this thread has agreed upon this point. YES YOU WANT TO BE IN THE LOWEST WEIGHT CLASS POSSIBLE…but a big guy who must be a heavyweight…is better off being 225 lbs at 10% bodyfat than 225lbs at 25% bodyfat…its a fact…skillful or not…they can only benefit from changing their body comp like that…its more functional mass…at the same weight class…everyone knows this…

38

And I’m not going to respond to anymore of this shit…truthfully…it’s nova’s thread about a fun workout to try…I made a simple comment on an individual…and OPINION…and I was jumped on by more than one person. It’s hijacked the thread and it’s pointless.

39

should have just responded to me dude. I usually just ignore everyone else and respond to the person i’m having a discussion with.

40

I thought with our own Combat Sports Forum we won’t have these rather meaningless discussions.

First, let me defend nothingclever.
He’s right in so far that usually the one who trains diligently every day beats those who think they must puke every time.
Consequently, “killer” workouts are much more prevalent in the amateur ranks.

But also consider this:
The benefits from a really tough workout are mostly psychological, like Xen (I think) already stated.

Bas Rutten once said that if you’re going to fight, good cardiovascular shape is the foundation for good preparation. Without good shape you won’t be able to perform at all, no matter how killer your techniques are or how good your timing is.

However, fighting endurance has a lot to do with the state of mind. Training under pressure can help you stay relaxed and benefit from your cardio. A scared, confused fighter can’t really tap his energies, because his mind is to busy calming down and even looking for ways to escape.