Currently I am doing this 6 exercises in my workout
Squats
Deadlifts
Overhead Press
Bench Press
Clean Pull
Pull Up
Currently I rotate on training heavy on all of them but I was thinking if I had to focus on training heavy on a few of them which one would be most relevant for martial arts ? For exmple in Bill Starrs 5x5, I noticed he focuses on squats, bench press and clean pull and uses the rest as assistance exercises
teotjunk
[quote]teotjunk wrote:
Currently I am doing this 6 exercises in my workout
Squats
Deadlifts
Overhead Press
Bench Press
Clean Pull
Pull Up
Currently I rotate on training heavy on all of them but I was thinking if I had to focus on training heavy on a few of them which one would be most relevant for martial arts ? For exmple in Bill Starrs 5x5, I noticed he focuses on squats, bench press and clean pull and uses the rest as assistance exercises
teotjunk[/quote]
well, this topic has been covered quite a bit on this forum, but i’ll throw my .02 in…
i assume you’re currently doing a full body workout by the way you posted, so an easy thing to do, would be split your exercises into two workouts, and rotate them.
i.e:
Mon
Deadlift
Overhead Press
Pullup
Wed
Clean Pull
Bench Press
Squat
or some variation like that…
hope that helps.
In MA, it’s not about the “right” exercises per se- you have to address your physiology, art(eg boxer), style (swarmer, bouncer?), inherent weaknesses etc to reap the whole reward.
Quite a task. However, the big, classic exercies are, for the most part, pretty good.
Some unusual workouts and exercises, on the other hand, work splendid for a martial artist and not so well for a bodybuilder.
Also, as the iron is only a supplement, you shouldn’t overstress the parts of your body that already take a beating from regular training. A boxer with bad shoulders shouldn’t [flat BB] bench, for example.
Third: bear in mind that your need for active relaxation (mild cardio, stretching/yoga, massage, swimming etc) might increase quite a lot.
Fourth:, the intensity you invest into time under the bar will diminish the intesity you can produce in MA training. Find the right balance.
Fifth, and last: you should analyze and plan your training. Similar to a bodybuilder, but with a different and more coherent aim.
The simpleton-trainee’s crux is his vague idea of progress (“I want a sixpack, get stronger, faster, better looking, bigger, healthier…”). However, in reality, you can only persue a few training goals at a time, if at all- some are even mutually exclusive.
So, a smart athlete should reduce his goals. Know exactly why you lift (general strength, specific techniques eg kicks…) and prioritize accordingly.
Since your primary goal is MA, you can expect to meet even less goals at the same time.
Note that it’s especially hard -if not unrealistic- to improve technique, and get “bigger, stronger, leaner” at the same time.
@teo
I would split your training (all kinds of upper lower or three-part split)
All your listed exercises are good, but doing them all on one day will make progress very hard apart from newbie gains. Especially since these are core (as in “big” or “money”)exercises.
Don’t do more then two or three big exercises per session.
In my opinion, you should definitely add core exercises (this time we mean abs, glutes, hip flexors, obliques etc)
You cannot go wrong with all kinds of leg raises, twists, weighted situps(!).
(I think I also fell in love with some of the “glute guy’s” stuff. I recommend the barbell hip-thrusts.)
And please tell us about the martial art you pursue.
-S.
Good post Scwarz.
I am not speaking from a position or authority or experience, but I always thought some of the principals made popular by Westside would carry over to MMA well.
I think max effort work is worth some time and energy. I also think rotating different max effort exercises would be of benefit to MMA, where you are not necessarily trying to increase a single lift but need to be strong in different movement planes.
I think dynamic effort would be useful in building speed strength and/or strength speed.
I think RE work done with exercises that improve stability would be of benefit to MMA training. Dips/pullups/push-ups/rows from rings, crazybell bench, single leg lower body work, etc. It would be pretty easy to program RE work to give some energy system training effect as well. Just do a circuit. You could cycle rest time to provide the desired training effect as you got closer to a fight or season.
Again, just a thought. My strength training while wrestling was horseshit. I felt stronger than most I wrestled, but not all. It was almost certainly the cause of my shoulder issues.
When my son is old enough to wrestle and lift heavy, I’ll have a test subject.
I’m going with the high-jack of the thread…
Speedy ab stuff – mountain climbers, high-rep crunches/leg raises
Hand and wrist strengthening – towel chins, wrist curls
Lying Superman’s
All affected my Gi-BJJ ability positively
A lot of other stuff didn’t or had a more moderate effect. Overall strength stuff (heavy squats, bench, weighted chins, good mornings) led to greater general strength, but less technically applicable strength than the stuff I mentioned above.
Also, the heavier weight stuff also seemed to correspond with weight gain (and heavier opponents to compete against).
I’m curious if anybody else found a direct benefit from their resistance training to their martial arts training.
Kettlebells are great for fighting especially takedowns/clinch work. Good fighters generate all their power from their hips (if you watch lots of Fedor footage you can see what I’m talking about). Above poster had a very good tip with the barbell hip thrusts.
I have done 5x5 intermediate on 2 cycles, and im on a cycle of 5x5 advanced now. I really recommend the program if you are in off season from competing. I took squats and deadlifts from like 330x5 to 400+x5 in about 7 months. It is also a great program to put on size if you wish to go up a weightclas. However, I didnt want to gain too much size, i put on about 6-10lbs of muscle which isnt bad as i can still cut and fight at my weightclass when i need to. And I feel once im back to competing I can maintain the max strenght fairly easily and transfer it over to a less demanding but more explosive speed oriented program.
My skill work hasnt been that affected, I recover pretty good. I also increased my cardio a good deal through a few aerobic methods and as a result after not sparring in 6 months I came back and went multiple rounds with ease.
I also second bram wileys suggestins, supermans are great for core, but i think forearm development and grip development is highly underrated. For grappling it gives you untold amounts of control. In Judo gripfighting is everything, and thus a strong grip can help you defeat a superior technician. I dont do too mch bjj but i can see the benefits in Gi and No gi. In wrestling alot of clinch work and wrist control is crucial. I remember rolling with a grappling newb…and this guy was heavy into grip training, he was literally able to use his grip to stay and get out of impossible situations.
It is very underrated for punching however. Punching is an activity based on kinetic linkage, and you can only transfer as much power as your weakest link (generally wrist and forearms) will allow. I noticed alot of standup guys dont train that grip/forearm enough. I am able to punch alot harder as a result.
I never do deadlifts with straps and I see the results in the forearm development. Rafter and towel/gi pullups are great for this as well.
I will reiterate though for most people power in strikes directly correlates best to time spent practicing and honing individual techniques. However I feel my strikes are alot more powerful because my body itself is alot stronger. Certain techniques such as a back kick can benefit immensley from squats and deadlifts. Front kick too. In grappling once again, more related to Judo, my strength helps A TON.
Oddball excercises I like for power are dumbell snatches, one arm and clap pushups, med ball punches and bag swing strikes. The latter means when you have a heavy bag you push it away from you and as it swings back strike into it with kicks or punches.
I had the problem of burning out during the week and seemed to either be able to train my MA or lift weights…after wrestling and fighting i was to worn out and sore to lift with any intensity and if lifted, well deads, sqauts, cleans, etc etc just made it hard to even get out of the car let alone train my MA…so i found a balance…
MONDAY - pankration training
TUESDAY - Deadlifts/ Back workout am and Pankration in PM
WEDNESDAY - Pankration training but i do light technique. no hard wreslting or sparring
THURSDAY - REST REST REST
FRIDAY - Legs, shoulders and optional pankration or cardio in PM
SATURDAY - Chest/ arms
Sunday - REST REST REST
TRAINING LEGS ON FRIDAY AM GIVES MY LEGS THREE FULL DAYS TO REST, CHEST ON SATURDAY MORNING GIVES MY SHOULDERS/ PECS ALMOST TWO DAYS REST,
SO THE RESULT IS IM READY TO GO ON MONDAY AND I STILL GET THE BENEFIT OF HEAVY LIFTING…I ALSO TAKE THURSDAY OFF TO LET MY BODY GET A FULL DAY REST BEFORE HITTING MY HEAVY SQUAT WORKOUT ON FRIDAY
THIS SCHEDULE HAS BEEN WORKING OUT GREAT FOR ME…
I ALSO STARTED USING GLUTAMINE, FISH OILS AND MULTIVITAMS EVERDAY AND DRINKING A LARGE POWERADE ZERO DURING MY TRAINING SESSIONS AND AFTER MY WEIGHT LIFTING, IVE NOTICED THIS HAS HELPED ME RECOVER TEN FOLD!!!
HOPE THIS HELPS BROTHER…
WOW DUDE YOU DO ALL THAT!!!
I REALLY LIKE CAPS LOCK TOO!!! FUUUUUUUUUUUUUCCCCCCCCCKKKKKKKKKKKKKK
i had a feeling there was going to be “ONE OF YOU” on these boards. Im sorry my caps lock make you feel threatend. Next time ill make sure i dont use it so you wont have to throw an internet temper tantrum. My Bad.
OH FUCKING K THANKS, I FELT REALLY THREATENED NOW I FEEL SAFE NOW THAT YOU USED LOWER CASE!!!