Greetings & Weights Regime
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| jonesbo |  | Greetings & Weights Regime | 10-05-2011 @ 18:38 |
Member 2419, 8 posts | Hi all Been mooching around a bit on the internet and came across your site. I'm 28 year old martial artist and am looking into getting into weights to improve my strength and power. There appears to be quite a few knowledgable souls on here so any tips, routines & recommendations will be greatly received!!  | ||
| Simeon | | ... | 10-05-2011 @ 18:42 |
 tight in the hole Member 2057, 3121 posts SQ 205, BP 140, DL 260605.0 kgs @ 95kgs UnEq | bit of a vague question | ||
| danbaseley | | ... | 10-05-2011 @ 18:49 |
 A member for 10 years and still no mouldy peanuts Member 1252, 4484 posts SQ 160, BP 110, DL 215485.0 kgs @ 98kgs UnEq | First off, I would recommend, you decide if you want to lift weights for the sake of lifting weights, or if you want to lift weights to assist your martial arts. Then look up programmes on the internet such as: 5/3/1 Westside For Skinny bas***ds (Just because they're pretty much free as there is so much info on them and they can be used in and around sporting pursuits) Choose one. Be consisitent. Have fun. | ||
| jonesbo | | ... | 10-05-2011 @ 18:51 |
Member 2419, 8 posts | Bit of a vague answer! I'll elaborate: I'm after introducing weight training into my regime to increase power and obviously, strength! Not sure I want to lose too much flexibility though! Thought this looked like the place for advice on lifting and I see there's a nice section on nutrition! | ||
| jonesbo | | ... | 10-05-2011 @ 18:53 |
Member 2419, 8 posts | danbaseley said:First off, I would recommend, you decide if you want to lift weights for the sake of lifting weights, or if you want to lift weights to assist your martial arts. Then look up programmes on the internet such as: 5/3/1 Westside For Skinny bas***ds (Just because they're pretty much free as there is so much info on them and they can be used in and around sporting pursuits) Choose one. Be consisitent. Have fun. Cheers danbaseley! That's more like. I definitely want them to supplement my martial arts. I'll check those links out! | ||
| Simeon | | ... | 10-05-2011 @ 19:14 |
tight in the hole Member 2057, 3121 posts SQ 205, BP 140, DL 260605.0 kgs @ 95kgs UnEq | jonesbo said: Cheers danbaseley! That's more like. I definitely want them to supplement my martial arts. I'll check those links out! You're probably best off training the olympic lifts if you want to supplements martial arts. These are the best for training explosiveness (and keeping flexibility). | ||
| MrSmall | | ... | 10-05-2011 @ 19:18 |
Gone and easily forgotten....... Member 331, 22298 posts SQ 185, BP 100, DL 230515.0 kgs @ 85kgs UnEq | Base your lifting around compound movements like squats, deadlifts, overhead press, power cleans if you have a coach available. Stick to low-ish reps (5 or less). Good technique from the get go, no lifting weight for the sake of it. Train strength at times that it will not take away from your skills training. Eat plenty but monitor your weight if you have a weight class to stick to. Keep assistance work low, like 3x5 on weighted chins instead of 5x15 on the lat pulldown machine. 531 is a good place to start for the main lift. Power doesn't have to be produced with POWERFUL movements. If you increase your absolute strength, your endurance, power and speed will increase too, without you having to shift light weight "quickly" for power development. | ||
| WILLSAN | | ... | 10-05-2011 @ 19:20 |
 Trump will get another four years Member 126, 16707 posts SQ 160, BP 110, DL 225495.0 kgs @ 75kgs UnEq | what sort of martial arts do you practice? if youre grappling id guess youd want a more strength orientated routine. or, if its just stand up I would think explosive power would be more useful. | ||
| jonesbo | | ... | 11-05-2011 @ 05:57 |
Member 2419, 8 posts | Simeon said: You're probably best off training the olympic lifts if you want to supplements martial arts. These are the best for training explosiveness (and keeping flexibility). Thanks!  | ||
| jonesbo | | ... | 11-05-2011 @ 05:59 |
Member 2419, 8 posts | MrSmall said:Base your lifting around compound movements like squats, deadlifts, overhead press, power cleans if you have a coach available. Stick to low-ish reps (5 or less). Good technique from the get go, no lifting weight for the sake of it. Train strength at times that it will not take away from your skills training. Eat plenty but monitor your weight if you have a weight class to stick to. Keep assistance work low, like 3x5 on weighted chins instead of 5x15 on the lat pulldown machine. 531 is a good place to start for the main lift. Power doesn't have to be produced with POWERFUL movements. If you increase your absolute strength, your endurance, power and speed will increase too, without you having to shift light weight "quickly" for power development. Nice one MrSmall. A lot to get started on! Cheers! Im assuming when you say '531' you're talking reps? | ||
| jonesbo | | ... | 11-05-2011 @ 06:01 |
Member 2419, 8 posts | WILLSAN said:what sort of martial arts do you practice? if youre grappling id guess youd want a more strength orientated routine. or, if its just stand up I would think explosive power would be more useful. Sambo & BJJ so yeah I'd be looking towards more strength related routines  | ||
| JonA81 | | ... | 11-05-2011 @ 08:27 |
 Member 2216, 2243 posts | Post Edited: 11.05.2011 @ 08:28 AM by JonA81 http://www.t-nation.com/free_online_article/sports_body_traini...http://www.flexcart.com/members/elitefts/default.asp?m=PD&... 531 Links | ||
| cowsforsale | | ... | 11-05-2011 @ 17:44 |
 don't have a cow, man !! Member 1951, 116 posts | Post Edited: 11.05.2011 @ 17:44 PM by cowsforsale You should take a look at sherdog forums.They are more catered towards fighters . | ||
| MattF | | ... | 11-05-2011 @ 18:24 |
 'I'm not coming onto you.... but' Member 1366, 1596 posts SQ 155, BP 100, DL 180435.0 kgs @ 83kgs UnEq | I would suggest working backwards from your sport and by this I mean what does your sport(s) physically require you to do. I.e. Is my sport intermittent in its nature; how long do the sporting movements last; are movements eccentric, isometric in their nature? Then using the general concepts that Smalls identifies you can work from building up your technique and strength endurance intially in the compound (squat, deadlift etc) movements, to strength phases and subsequent sport specific phases (where your lifts will more closely reflect your sporting movements). Basically, replicate your sport, when lifting do so using big movements for the most part, use good technique and maintain muscular balance (agonist/antagonist). Also integrate stretching into your training. | ||
| gossamer | | ... | 11-05-2011 @ 18:32 |
 gassamer more like Member 2182, 489 posts SQ 220, BP 150, DL 250620.0 kgs @ 115kgs UnEq | jonesbo said: Sambo & BJJ http://i.imgur.com/bV6He.gif | ||