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cobra_commanderI am. Some of the best football S&C coaches I know (train multiple athletes to successful NFL combine results and on) will never train the snatch and very rarely train any dead lift variation. Squat up to 4 times a week using different variations though (SSB deadstarts, SL BGSS, Front, Side Lunging, traditional...) Lots of short sprint work (w/ and w/out resistance), and lots and lots of throws and jumps. Again it changes based on position but pretty much never see a deadlift or snatch movement.
TLDR: Most of the strength programs out there are designed around power lifting, not excelling in sports performance. This doesn't mean its a good idea.
Peter.how often do you guys switch workout plans? i've been following one for about 4 weeks now, and i've heard you should switch every 8 weeks
jblaskiI'm typically running 12-16 week plans
Peter.how often do you guys switch workout plans? i've been following one for about 4 weeks now, and i've heard you should switch every 8 weeks
Peter.how often do you guys switch workout plans? i've been following one for about 4 weeks now, and i've heard you should switch every 8 weeks
louie.miragsI've been on the 5/3/1 for 3-4 months now. It wouldn't make sense to change this routine that often...
DlCKwhat kind of results have you seen? Ive never heard of anyone lifting 5/3/1 every week.
DlCKwhat kind of results have you seen? Ive never heard of anyone lifting 5/3/1 every week.
S.J.WStarting a new diet, and trying to get in 4500 calories a day for 3 months. Then cut down on working in November 15, start a little bit of cardio and yoga in prep for ski season.
louie.miragsThe program has 4 waves and then starts again from wave 1. You need to follow it weekly to get results. You increase the weight after you complete the 4 waves and I always hit my goal. I went up in bench, squat, DL and overhead press after each series of waves. I recommend it
Crispy.Just wondering, how much over maintenance is that for you? How many lbs/month do you expect to gain? I'm 17 years old, 6'2", 180lbs and am at 3850ish a day, but that's only moving the scale about 1lb/month. I might have to up the cals even more.
saskskierAlmost had a 115kg (253lb) high hang snatch the other day, but managed to pull 108, 110 and 113kg pr's in the process. Pretty stoked with that.
Summer's been pretty inconsistent at the gym and I've been getting lots of other stuff in (biking, hiking, etc), so I'm not complaining a whole lot. It's good to be outside.
BenWhitnice!
today is my pre-meet max out day. I'm exactly 13 days out from my first OLY meet.
Hoping to hit a #305 C&J & #245 snatch tonight @ 94kg.
BenWhitnice!
today is my pre-meet max out day. I'm exactly 13 days out from my first OLY meet.
Hoping to hit a #305 C&J & #245 snatch tonight @ 94kg.
DlCKSo you arent doing your one rep max every week? Just making sure to increase weight after a cycle? I just know trying to hit a one rep max weekly isnt the best idea. Im a big advocate or low rep programs but usually like a 3x3 or 5x5 with a 5/3/1 in there every 3 weeks or so.
DlCKSo you arent doing your one rep max every week? Just making sure to increase weight after a cycle? I just know trying to hit a one rep max weekly isnt the best idea. Im a big advocate or low rep programs but usually like a 3x3 or 5x5 with a 5/3/1 in there every 3 weeks or so.
louie.miragsNo, you have the program confused. If you read a description on the program, it is 4 waves. First wave is by 75%x5, 80%x5 and 85%5. Next is 80%X3, 85%X3 and 90%X3. Then, 85%X5, 90%X3 and 95%X1. Then, deload. Each wave is a week if you workout 4 times a week. With doing either chest, squat, DL or overhead being the 4 core exercises. The rest is accessory work. So it works out to about every 4 weeks you go up 5 lbs in chest and overhead, and 10lbs in squat and DL. I never not hit that goal in the 4 months I did it.
I recently left this routine when I started jui jitsu.
louie.miragsoh yeah, just read this in it's entirety if you are considering it
[URL]https://www.muscleandstrength.com/workouts/hardcore-look-at-jim-wendlers-5-3-1-powerlifting-system.htm[/URL]l
saskskierNice!
I went for a total a couple of weeks ago (first time in ages) and went 116(255)/125(275) for a 241(530) total. My c+j is so bad, but it's a total pr by like 20+ kg, so whatever. I'm not lifting in any comps until October? Hopefully I can build some consistency and increase that c+j by then.
DlCKWhen Im training Muay Thai I only lift in sets of 20 or 40 and it is amazing for muscle endurance. I had a gymnastics coach turn me to it and now I almost always do at least one standing workout for 20-40 reps.
cobra_commanderIt is all about balancing out the stresses on your life.
If you wanted to train a combat sport / martial arts and some strength I might do something like this;
Mon: Upper Body Strength in AM and Martial Arts Skill work
Tues: Lower Body Strength & Interval Runs or Power/Run Metcon
Wed: Rest or Long Slow Run / Bike
Thursday: Martial Arts Practice (strength endurance)
Friday: Martial Arts Practice (Strength endurance)
Saturday: Rest or skill work
Sunday: Long Slow Run, Swim or Bike
That said, big lifts are not that important to martial arts. I'd only do that if you are week as shit or have other reasons to prioritize absolute strength.
cobra_commanderIt is all about balancing out the stresses on your life.
If you wanted to train a combat sport / martial arts and some strength I might do something like this;
Mon: Upper Body Strength in AM and Martial Arts Skill work
Tues: Lower Body Strength & Interval Runs or Power/Run Metcon
Wed: Rest or Long Slow Run / Bike
Thursday: Martial Arts Practice (strength endurance)
Friday: Martial Arts Practice (Strength endurance)
Saturday: Rest or skill work
Sunday: Long Slow Run, Swim or Bike
That said, big lifts are not that important to martial arts. I'd only do that if you are week as shit or have other reasons to prioritize absolute strength.
louie.miragsFor sure! And the reason I started bjj was because I felt I was getting big for no reason. No reason because I can barely defend myself. I have no clue how to fight. I need to work on being more flexible and mobile. I am going to try a weekly yoga class on top of trying some kettle bells/body weight exercises. Starting a body weight routine is important to me because I hated it, then went to the navy and was forced to do it. Since then, I hated pushups because they forced it on us. It seemed odd to me that I worked up to benching 200 but could barely knock out 30 pushups. Now I am going to force myself to do it. After I feel more confident in my mobility and handling my bodyweight, I will ease back into a lifting routine.
DlCKI appreciate the advise but thats not at all what we do in martial arts, especially Muay Thai.
Mon: A.M. Run/ bag work/pad work/cool down/food/P.M. Condition/bag work/cool down
Tuesday: A.M Run/technique sparring/cool down/food/p.m bodyweight conditioning
Wednesday: Same as Monday
Thursday: Same as thursday
Friday: Sparring
Saturday: Sparring
I like the sunday swim though!
We do lift sometimes for the P.M. Workout on M/W ocassionally.
Big lifts are incredibly important when it comes to explosion, but you are right it Is no where near as important as cardio and muscle endurance, but Every fighter I know incorporates deadlifts to maximize overall explosive power
Train like a Thai, Fight like a Thai
but i guess you said AND some strength so everything i just wrote is irrelevant...
cobra_commanderabsolutely correct.
What I proposed was a quick Hybrid idea. If you want to focus on a MA, 5-7 days of training (with in your case, 10 training sessions!) is really ideal. Given the mental and physical recovery demands of it however, it is not really prudent to combine the above schedule with 3-4 days of strength training, even on a lower volume program like 5/3/1. You would just burn out.
You have to modify both. 2 days of strength (one low body, one upper) is about the minimum to sustain strength gains. I am no expert in MA (my favorite is Gunfu, followed by Ka-Knife, Ka-Bat etc), but my guess is you could continue to improve with 3 days of training a week. This leaves two rest days. I am a strong advocate of at least one day of complete rest if possible. The long slow runs I added for pure aerobic capacity development. This will facilitate your recovery during competitive fights and allow you to train harder in the future.
In ski season (I assume everyone here either skis or snowboards pretty often in season) I would lengthen your training week past the normal 7 days, to account for the additional stressors in your life, to include adding at least one more rest day. (same if you are sleep deprived due to work or school or a shitty girlfriend/boyfriend)
Just me flowing my thoughts.
-benedettoWhat are your guys opinions on foam rollers? I noticed my gym has some and I hear a lot they are good for soreness and other benefits. Reddit has me going in circles with all the conflicting info. Before or after working out? Know any good sites with a good tutorial? Worth it?
-benedettoWhat are your guys opinions on foam rollers? I noticed my gym has some and I hear a lot they are good for soreness and other benefits. Reddit has me going in circles with all the conflicting info. Before or after working out? Know any good sites with a good tutorial? Worth it?
saskskierI usually do a quick pre-workout roll out. I've found it to help warm/loosen things up a bit before I get going.
This is pretty basic, but it's short and sweet.
https://www.newschoolers.com/videos/watch/775803/Pre-Workout-Foam-Rolling-for-Olympic-Weightlifting---Greg-Everett--amp--Catalyst-Athletics
DlCKPlease don't stretch your back like he did without at least a 5 minute warm up. If you do that every day cold something is going to get fucked up.
saskskierYou've got to recognize he has incredible mobility/flexibility, is one of the top lifting coaches as well as one of the top masters level lifters in the US. He also doesn't jump on any of bandwagons (technique/mobility/warm-ups/etc). If he is recommending something, it's probably something he's been doing for the last 20 odd years.
I also recognize where my mobility is limited and generally don't push things further than I think my body can handle, especially when I'm cold and it comes to my back. Feels pretty darn good to stretch things out though.
shin-bangJust been skimming this thread. But as for eating your weight in grams of protein it helps put on weight. It helped me but on 10lbs for football but I wasn't like super swole or anything. No matter how hard I try I can never get big arms! Any help with getting bigger arms? And don't worry I don't skip leg day but I'm 6'2 179 lbs and very lengthy so my arms are like naturally skinny :(
shin-bangJust been skimming this thread. But as for eating your weight in grams of protein it helps put on weight. It helped me but on 10lbs for football but I wasn't like super swole or anything. No matter how hard I try I can never get big arms! Any help with getting bigger arms? And don't worry I don't skip leg day but I'm 6'2 179 lbs and very lengthy so my arms are like naturally skinny :(
shin-bangJust been skimming this thread. But as for eating your weight in grams of protein it helps put on weight. It helped me but on 10lbs for football but I wasn't like super swole or anything. No matter how hard I try I can never get big arms! Any help with getting bigger arms? And don't worry I don't skip leg day but I'm 6'2 179 lbs and very lengthy so my arms are like naturally skinny :(
cobra_commanderGet really friendly with some Dumbbells, barbells and fat bars or grips. volume is your friend.
an example of 'arm and shoulder work' from one of my training days:
1. Bench Press: 60% x 5 x 10 EMOM
2. a. BTN Press: 55/65/75% x 8
2. b. weighted Pull Ups: 10x3
-upper body metcons-
5. a. Axle Curls 5 sets of 10, add 20lb per set,
5. b. axle strict press with curl weight (sets of 10, last two sets to failure)
5. c. Kroc Rows: sets of 10 (weight should reach failure on last two sets)
6. Defranco's Shoulder Shocker, with fat grip DBs: 15lb x 7 x 3
lota and lots of volume
cobra_commanderEat some carbs. Not going to get if on protein alone!
6'2" and under a buck eighty is pretty skinny. Might want to try and build to 195-205. You're gonna have to eat some carbs. Buy lassaugna at Costco.
shin-bangThanks cobra. And yea the lasagna and chicken Alfredo from Costco are goooood and always ask my mom to buy them.
