Strength Training (Limit Strength):
Q: Why not just use machines instead of free weights?
A: Machines require no stabilisation of the weight and will often force an unnatural path of motion, that can lead to injuries. Compound freeweight movements are infinetly superior to machines, especially those that are used for isolation movements. Machines do have uses for rehabilitation and correcting some imbalances, but the majority of your routine should be done on freeweights.
Q: Won’t lifting heavy things make me really slow and inflexible?
A: NO! This is an ancient piece of nonsense that seems to never die, weights will actually make you quicker and if allied with a good stretching program will actually make you more flexible.
Q: Why do so many of your links seem to be aimed at powerlifters and Olympic weightlifters, surely this isn’t what I want to help my MMA training?
A: Powerlifters and weightlifters are experts at being strong; these guys know an amazing amount about how to train for an incredible level of relative strength. We don’t advise you follow the training routine of a powerlifter, as you have to also complete hours of technique training, sparring and conditioning work each week, but you can learn a lot on how to train for strength from these people. You look to bjj and boxing for elements of your training, yet neither of these arts will make a complete mma fighter, pretty much the same principle.
Q: What kind of routine should I follow?
A: There are many routines that can help you develop strength, here are a few of the ones that are commonly used by our members:
Three day Pull/Press/Squat split:
Day one: Deadlifts |
One or two deadlift assistance exercises
Upper body pull exercise (eg. BORs or pullups)
Day Two: Bench
Bench Press 5X5
One or two bench press assistance lifts
Day Three: Squats
Front Squats 3-4X6
Whatever ham/lowback/quad assistance you’d like, but keep it limited
West side for skinny bastards: http://www.defrancotraining.com/arti...s_westside.htm
5x5 routine: http://www.eclipsegym.com/forums/viewtopic.php?t=57
Twenty rep squats: http://www.ironworkout.com/20_rep_squat.htm
Q: What’s periodization and how do I do it?
A: Periodization is how you manage the weights you lift each workout, here are three links to different approaches to it.
Linear Periodization - http://www.t-nation.com/findArticle....le=body_129per
Conjugated Periodization (Westside Method) - http://www.t-nation.com/readTopic.do?id=459671
Undulating Periodizatoin - http://www.t-nation.com/readTopic.do?id=843024
Q: What do I need to make a home gym?
A: Your main purchases should be: Power Rack, Bench, Bar & Weights or Dumbell Handles & Weights. After those items are purchased there are a ton of other items that can be added but those should be you first priorities.
Q: I’ve heard a lot of people mention kettlebells, what are they and are they worth getting?
A: Kettlebells are an alternative to a dumbbell, they have the handle placed away from the centre of the weight and this means they handle differently from a conventional DB. They can place a higher emphasis on grip and wrist strength and require greater coordination than doing the same movement with a DB.
They are much more expensive than a normal weight set and a lot of people argue that although there are benefits to their use they are not worth the ridiculous prices charged for them. Nor do they deserve the hype which surrounds them. To sum up these are a useful tool but are not the super, ultimate, all-singing, all-dancing solution to all your problem that some people claim they are. A much cheaper alternative is to make your own kettlebell or a sandbag for extremely cheap and use those instead. This article talks about the hype that surrounds them – http://ejmas.com/pt/ptart_brennan_0103.htm
Q: This Equipment is expensive. Can I just make my own stuff?
A: Sure check this link out for starters:
Q: I want a stronger grip for BJJ/Wrestling/Whatever. How do I do that?
A: Well, you train your grip. There are different types of grip strength and you should work them all if you want a truely powerful grip.
First off, don't buy a set of those cheap plastic grippers at the sport store. Instead buy a set of Captains of Crush grippers . Start with a Trainer and #1. Another option are the Heavy Grippers available on the Internet/Ebay. They are cheaper and will still work well.
This is the ability to grab ahold of something and keep ahold of it, it is especially important in BJJ/Wrestling. Some good exercises for this are: deadlifts/farmers walks/cleans with think handled barbells/dumbells, Pinching a pair of plates together and holding them, and pullups while grabbing a towel or gi.
Your grip won't do you any good without some solid forearm strength to go along with it. Two of the best exercises for this are the wrist roller and levering a sledgehammer. Sledgehammer levering involves holding the hammer upright at arms length and then leaning it back towards you face until it touches you on the nose, twist it back upright using only your wrist strength. Do the same thing only leaning the hammer away from you. Not only does it work the hell out of your forearms, you'll look cool while doing it.