any shitty workout program can be hard. but not just any workout program can be good.
His form is absolutely piss-poor. Someone should really instruct him on how to perform those exercises correctly.
Where’s the power? He really needs to work on his explosiveness too. I watched one of his fights, but his technique on the weights just sucks.
[quote]Zap Branigan wrote:
Pound4Pound wrote:
hueyOT wrote:
it’s a shitty routine no matter what sport you’re in. unless your sport is ‘being good at shitty routines’.
Or also unless you are training to be able to kick the fuck out of virtually any grown man under 250lbs in the ENTIRE world (give or take a few dozen).
He has been the WORLD CHAMPION for FULL CONTACT FIGHTING! He knows more about training to do that that you do you stupid fuck!
Don’t you know that all pro bodybuilders, pro fighters and pro athletes in general don’t have any clue how to train?
Thye just have good genetics and take drugs.
If they would let the average teenaged T-Nation poster train them we would really see something.[/quote]
So true…and don’t forget that they could also give them tips on how to pick their nose and search for porn.
[quote]Sifu wrote:
I did a lot of form training in the karate class I was in. All of the punches were snap punches which are supposed to be better for the joints because there is no lockout.
Over time I worked out a few things with my weightlifting and made a big gain in strength and added 20 pounds in a short period of time.
It was at this time that I started having a lot of pain in my left rear deltoid. A while later after I had read the 7 minute rotator cuff solution I learned why this had happened to me.
The rear deltoid is the one muscle helps the rotator cuff hold the shoulder together. One of the excercises the book warned about was shadow boxing. As soon as I read that I was kicking myself saying no wonder why all the Isshinryu people have bad shoulders.
Two of the hallmarks of Isshinryu karate that sets it apart from all other karate is we don’t extend punches or kicks past 90% whereas all other karates go 100% and lock the joint. The other is we snap our kicks and punches back. It’s the snap techniques that places a lot of strain on the rotator cuff or hamstrings.
What happens is at the end of the punches travel, the humerous tries to pull out of the glenoid fossa. The only thing holding it in there is the rotator cuff so they take the stress of this. If you add a 15-20 pound weight to what these small muscles have to stop you are compounding the problem.
7 minute rotator cuff solution says that 20 pounds is the max to lift with the rotator cuff excercises no matter how strong you are. So imagine what 20 pounds ballistically loading those muscles can do.
Bruce Lee was critical of forms as just hitting air. I have to disagree. In a fight (real or sparring)you will have times where you do not connect. You need to be able to control yourself and recover quickly when this happens. Shadow boxing and forms is a good way to learn this.
So I’m not totally against it you just have to be careful because you can tear yourself up.
The two best ways to develop raw hitting power is hitting a maki wara or a heavy bag.
But neither is quite the same as hitting someone who is moving blocking and fighting back. Like Lee said, boards don’t hit back.
When you are fighting if you see an opening and think “there is an opening” it’s gone. With sparring it becomes second nature that you read your opponent and see an opening before it quite becomes an opening.
Timing is extremely important. Weights will change your timing aiming and focus. They could make the difference from consistantly nailing ribs to consistantly hitting elbows.
What Lee described as attributes, (genetics,timing,instinct,talent etc.) are why a Randy Couture can have a suboptimal training routine and be a world beater.
Unless you are really small and weak, actually getting out and fighting is going to do more for you than time in the gym.[/quote]
While you make a great deal of sense when it comes to the rotator cuff, why are you quoting Bruce Lee all the time?
Whom did Bruce Lee fight of significance?
Whom did Bruce Lee train, who ended up fighting someone of significance?
Okay…
[quote]Miserere wrote:
Those were the strangest goodmornings I’ve ever seen. [/quote]
Those are olympic lifting style good mornings. They work very well. I personally like to sit back deeping when doing them, though, for even more hamstring involvement.
As far as circuit training, it is a great way to train for fighters, and for people looking to get lean and muscular. Anyone who trains hard in boxing, kickboxing or MMA would understand how tired your body gets from the training. It is not possible to also do heavy powerlifting or olympic lifting.
The only thing I don’t like about Randy’s circut is the weight is just too light for the legs. I understand he uses one weight to save time, so their is no rest between exercises. A better way would be to do an upper body circuit with one weight on the bar, rest 60 secs, than do a lower body circut with a different weight on the bar. Repeat this 2-3 times.
[quote]Pound4Pound wrote:
hueyOT wrote:
it’s a shitty routine no matter what sport you’re in. unless your sport is ‘being good at shitty routines’.
Or also unless you are training to be able to kick the fuck out of virtually any grown man under 250lbs in the ENTIRE world (give or take a few dozen).
He has been the WORLD CHAMPION for FULL CONTACT FIGHTING! He knows more about training to do that that you do you stupid fuck![/quote]
Randy recently met with Steve Cotter, a KB guy - just because he’s a world champion, doesn’t mean he is an expert in strength and conditioning…
He’s an amazing athlete and he trains hard. Circuits are great, but his exercise selection and order seems pretty random, but it was clearly enough to take him as far as he got. I didn’t pay that close attention to it though…
[quote]nhbaz
The only thing I don’t like about Randy’s circut is the weight is just too light for the legs. I understand he uses one weight to save time, so their is no rest between exercises. A better way would be to do an upper body circuit with one weight on the bar, rest 60 secs, than do a lower body circut with a different weight on the bar. Repeat this 2-3 times.
[/quote]
That’s a good idea.
I’ve been thinking about trying something along those lines.
[quote]musclebuilding wrote:
Bad form[/quote]
+1
I think Randy had to minimize his weight work while at 205lbs, but apparently he’s added in other stuff now that he doesn’t need to worry about making weight.
From the following article:
www.elitefts.com/documents/one_crazy_weekend.htm
"Randy kicked off the seminar after Hack gave him a crazy introduction that only an emcee of events can do. Randy explained in detail exactly how and why he performs his conditioning program. He discussed how the guys from the Ultimate Fighter train under him, how his own fighters train under him, and how he trains himself. He also discussed his newly added training variables (mainly the addition of heavy Olympic lifts) now that he’s a heavyweight again.
Randy’s program consisted of various upper and lower body plyo conditioning drills, resisted running with a band, resisted takedown drills with a band, and an 80 rep barbell complex which I was lucky enough to experience. The plyos were used for sets of 10 reps or for one minute in duration per set, usually for three sets each.
The barbell complex was performed for six sets, increasing the weight for the first 3-4 sets and decreasing the weight for the last two sets. I performed three sets of the complex. By the time the third complex was over, I was pretty busted up. Randy had mercy on me and stopped the good times after the third set." - Zach Even-Esh
[quote]HOV wrote:
FireFighter1046 wrote:
HOV wrote:
Looks like a good warmup for a hard lift.
Shadow boxing with 15-20 lb. dumbells seems to be more challenging, and sport specific.
But if it works for him, so be it.
15-20lbs dumbells? Shadow Boxing? I gotta see this, can you vid yourself doing this and host it on youtube please!
FF
::shrug::
I used to do them at 15 pounds - super workout for shoulders, arms, abs, and lower back. Great cardio for fight preparation. I figure a pro could move the poundage up by 5 or so if he had all day to train.
I don’t understand what is outside your frame of reference - the activity, or the poundage?
I have no video capability, but basically you grab the dumbell and start off with stuff like jabs, crosses, uppercuts, and then start working combinations with footwork.
[/quote]
Ok not going to lie I stopped reading the thread after this post so I’m sorry if I mention something that as already said!
Doing weighted shadow boxing actually slows your punches down. It only give the illusion of being faster once you left go of the weight. The same principle hold true for baseball batters who warm up with a weight on the bat. If I can find the link to the research article that I read proving this I’ll post it.
Anyone recognize this routine from Waterbury’s T-Nation piece a few short weeks ago on hellacious workouts to do when your woman leaves you (or words to that effect?)
I’ve done it and even just twice through with two minutes rest is a serious metabolic workout.
As other posters have suggested, it’s more like sprinting or GPP than strength-power-or-size building, so no, you’re not going to get the intense work on individual muscles or movements that you’ll get choosing a specific weight for each move and resting between sets. That said–I came close to tossing my cookies after that one, lemmie tell you.
The bend in the legs on good mornings creates more glute than hammie emphasis; I heard Mike Boyle discussing this some time ago on single-leg stiffleg deads, which he now suggests be performed with a 10-20 degree knee bend to activate the glutes; makes sense here since Couture also does Romanians at the end of his circuit.
Lousy form on both the lunge and the thrusters, though. Wow. At least I can feel smugly superior to Couture about SOMETHING.
[quote]MichaelJohnson wrote:
Where’s the power? He really needs to work on his explosiveness too. I watched one of his fights, but his technique on the weights just sucks.
[/quote]
Jesus Christ, then you write him a fucking letter and tell him how to train. I’m sure he’ll be more than willing to hear from some nameless fuck on a bodyubuilding site about how he should be lifting.
Fighters fight, they don’t fucking bodybuild. The greatest boxers never did more than pushups and situps.
Marciano never lifted weights- and here is what they say about his power: "When Marciano was destroying all challengers with his blockbuster assault, the U.S. Testing Co. was asked to measure the power of Rocky’s wallop.
Its findings:
“Marciano’s knockout blow packs more explosive energy than an armour-piercing bullet and represents as much energy as would be required to spot lift 1000 pounds one foot off the ground.” Boxing Illustrated December 1963
These guys need to fight, spar, and do conditioning. The last thing they need is some bitch on a BODYBUILDING website crying about how wrong they’re training. I bet Couture knows what he’s doing- the guy is an elite fighter after all.
And Sifu, your posts, as always, kick ass. Thanks for them.
[quote]FightinIrish26 wrote:
The last thing they need is some bitch on a BODYBUILDING website crying about how wrong they’re training. I bet Couture knows what he’s doing- the guy is an elite fighter after all.[/quote]
No shit. What is worse is that these people who seem to know everything actually have no fights of their own. But the sure are confident that they fucking know how to properly train a champion mixed martial artist.
It’s stunning, actually.
[quote]Ruggerlife wrote:
I think Randy had to minimize his weight work while at 205lbs, but apparently he’s added in other stuff now that he doesn’t need to worry about making weight.[/quote]
Do you mean to tell me that someone who has to make weight might need to train differently than someone who doesn’t need to make weight? Could it be that that gaining muscle, if it means a person would jump a weight class, would be a bad thing? Nah, that could have nothing to do with it.
Fighters do not give any thought to what weight class they will fight at. Moving up in a weight class is no big deal. At all. Hell, I’m sure Sean Sherk would be happy to fight at 170 again. That wouldn’t have any effect on his career or championship status. None at all.
Stop making excuses for Couture. It is obvious he does not know what he is doing. The guy is a champion, as the fan boys say, in spite of his training. If he followed their programs, he would be a champion because of his training.
[quote]HOV wrote:
Looks like a good warmup for a hard lift.
Shadow boxing with 15-20 lb. dumbells seems to be more challenging, and sport specific.
But if it works for him, so be it.[/quote]
a little off topic, but do you know who the guy in your avatar is?
If I’m not mistaken, he committed a double murder of 2 senior’s, about 40 mins from my home town. Surprised to see his pic in someone’s avatar…
http://www.dailymotion.com/video/x2g5ns_sean-sherk-caveman-training
hey…anyone want to pick apart Sean Sherk training?
[quote]Gymguy17 wrote:
HOV wrote:
Looks like a good warmup for a hard lift.
Shadow boxing with 15-20 lb. dumbells seems to be more challenging, and sport specific.
But if it works for him, so be it.
a little off topic, but do you know who the guy in your avatar is?
If I’m not mistaken, he committed a double murder of 2 senior’s, about 40 mins from my home town. Surprised to see his pic in someone’s avatar…
[/quote]
That is fucked up.