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2005/01/20, 03:16 PM
any ideas for a workout in this area?
right now I do one area a day type workout.
chest- bench press/push ups
incline/decline
legs-squats/leg press
extentions/curls
back-rows/pulls
arms/abs- curls/dips
crunches..
I also do deadlifts.
I think Ive reached a wall in my work out and nothing is really improving to much. looking to improve my strength and strength endurance. if anyone here practises mixed martial arts or watches it and knows of some good training methods please post
thanks
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2005/01/21, 03:35 AM
try Hanging Cleans(5, 3, 3, 2) 3 min between sets
if you're familiar with Snatch/Clean and Jerk do those with similar reps/rest ...You didn't specify reps, but you should stick to 5 and under at least for compound exercises or sports specific muscles...also rest longer on heaviest of set...2-5 minutes....space your workouts farther apart as you pick up intensity... this will help improve your power/explosive strength
for endurance I would do either spints or jump rope....
sprint: 40 yards or try 100 meters
10 sets of 30-60 sec rest...if you want to work on explosiveness you can try longer rest pauses and work on running faster...
jump rope....to increase difficulty try rotating the rope as fast as you can handle, doing double or triple rotations, or crossovers on one or two legs.....go as long as you can handle....rest a few minutes between sets....you can go longer at easier intensity or shorter at higher intenisty....the intensity depends on how fit and skilled jump roper you are...
gl
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2005/01/22, 11:33 PM
i'd get rid of the leg press.....stick with stuff that makes you balance and control yourself. Namly free weights.
cleans, snatchs, squats dls, benching should be your core lifts;
I'd also do very heavy back work, since alot of wrestling is "pulling" your oppoinent to you, and holding on.
Also work your grip, this wil help you keep yoru grip on the person.
last but not least your core.....lower back, abbs.
alot of your training will depend on.....
weither your a "shooter"?
if you like to wreslte "up" or "down"
if your technical.....or more brawny(strength).
or submission, or knock out
me persoanlly when me and my friends... did a kinda fight club thing in my back yard on my trampoline.
I usually wreslted up,brawny submission style and I would shot on the person.
I used my speed when I shot, got them down and made them submit........I was semi technical, but i used my strength and size to do the holds and moves.
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My drinking squad, has a cheerleading problem!!
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2005/01/23, 06:57 AM
andrew have you ever tried doing squats on those goofy semi-ball object....forget what it's called....do you think there's a significant benefit from it or is it just another gimmick?
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2005/01/23, 07:33 PM
ummm I have seen them in mags.......but no lol...if i had to have very good balance like for gymnastics( balance beam) stuff like that or surfering.....I would think about it.
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My drinking squad, has a cheerleading problem!!
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2005/01/26, 06:01 PM
Lose the leg extensions and the curls. One of my coaches is a 3 time national representative in greco-roman wrestling and he showed (not just told me) how the upper back is important to upper body grappeling and pummelling. Try adding in some pull ups/chin ups, close grip, wide grip, pull to your stomach, a bunch of variations. I do these with weight at my ankles. This has helped me significantly.
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Only a man who knows what it is like to be defeated can reach down to the bottom of his soul and come up with the extra ounce of power it takes to win when the match is even.
steve
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2005/01/26, 09:24 PM
part of explosive strength comes from hamstrings....so he needs to train it somehow...so if he eliminated curls he needs to supplement it with stiff legged deadlifts...or dimel deadlifts...point is he has to train them directly....although depends how he does his squats...wider stance hits them pretty well..
I'd eliminate leg press....I would use close stance squats/shoulder wide and stiff legged romanian deadlifts....
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2005/01/28, 01:04 PM
I didnt mean eliminate the leg curls, i meant bicep curls. I must've misread it. I would never say eliminate posterior chain work. Maybe replace it. Try substituting glute-ham raises for leg curls, they strengthen the hamstrings from the hip extension as well as for knee flexion.
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Only a man who knows what it is like to be defeated can reach down to the bottom of his soul and come up with the extra ounce of power it takes to win when the match is even.
steve
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2005/01/28, 01:05 PM
It seems like everyone agrees to lose the leg press though.
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