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Old 12-29-2008, 02:18 PM   #16
boxingtactics07
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Default Re: El Puma's strength conditioning thread

Question: Has anyone here ever used the grease the groove method for something other than pullups; and if so - what were the overall results when testing yourself?
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Old 12-30-2008, 08:57 AM   #17
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Default Re: El Puma's strength conditioning thread

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Originally Posted by lenin View Post
good looks Puma. got some questions

1) what are your reasons for 3-5 minute rest between sets? buddy of mine was saying he read somewhere that you have to use least time possible between sets to get the "pump" but this causes me tire a lot faster so I take bout 2 minutes between sets

2) how many times a week do you work the same body part? In high school when I had alot of time to lift I'd give them 48 hours of rest before I worked them again. now I'm thinking that might not be enought rest time and since I dont have as much time at the gym I just work every muscle group once a week.

3) what muscles do you group and work togather on the same day? most people I know work arms one day and chest another day. what I do is work chest and trist one day and bis and lats next day.

here's what my weekly schedule usually look like:

monday: chest, tris, abbs
tuesday: lats, bis
wednesday: rest
thursday: shoulders, traps, abbs
friday: rest
saturday: legs, abbs
sunday: rest
1) What you are describing resembles a bodybuilding program. The 3-5 minute rest period is for the sake of not burning out the nervous system and being as strong as possible. Thus, training my muscles to contract to their max potential is a skill and should never be done to failure.


2) The amount of times you decide to work on a body part would depend on your goals and how much time for rest you have. For strength, I would vary the weight and reps depending on body feel. For example, if I feel a bit worn that day I would only perform a 3x3 with bodyweight only so I actually feel a bit more refreshed AFTER the training session. The next day I may jack up the weight and do a 5x5 session because I feel great and this is done taking into consideration the golden rule of never training to failure so as to never burn out my muscles and nervous system. So to answer your question, everyday or every other day as long as it is not done to failure and reps and weight is adjusted to prevent failure.


3) I use movements that recruit as many body parts as possible and never do any other pressing movement when doing one armed push ups on that day nor do I do dead lifts on days I perform Pistols. The movements (described above) are fixed and the only variable would be your weight and reps on a given day. Movements in question are described in the beginning of my thread.


Lenin, the question ultimately lies with you. What are your goals? Are they to up your strength? conditioning? Both? or are you going for "looks"?
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Old 12-30-2008, 09:01 AM   #18
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Default Re: El Puma's strength conditioning thread

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Originally Posted by MrSmall View Post
This is called complex training and you recruit more motor units for the same movement, you do this to peak around an event, not on a regular basis.
Thank you. I do remember this response from when I previously posted the very same vid months ago. Now, you have a very good point about it in that it kicked my ass and drained me a bit. My future attempts with this complex training would be to apply the grease the groove method to it and post my feelings and results from it.
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Old 12-30-2008, 09:04 AM   #19
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Default Re: El Puma's strength conditioning thread

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Originally Posted by murphyx500 View Post
I cannot do one armed push ups. I've always wanted to do this can someone give me some tips on how to build up to doing these?
Could not copy and paste the page so here is the link


[Only registered and activated users can see links. ]
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Old 12-30-2008, 10:53 AM   #20
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Default Re: El Puma's strength conditioning thread

One armed pushups are easy.
One legged squats are easy.
I am VERY VERY STRONG!
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Old 12-30-2008, 10:57 AM   #21
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Default Re: El Puma's strength conditioning thread

I have no problem with one armed pushups at all (if my other hand wasn't on my back I could even do a one armed clap pushup), but one legged squats feel bad on my left knee.
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Old 12-30-2008, 11:05 AM   #22
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Default Re: El Puma's strength conditioning thread

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I have no problem with one armed pushups at all (if my other hand wasn't on my back I could even do a one armed clap pushup), but one legged squats feel bad on my left knee.
Good. If one cannot currently perform one armed pushups they can substitute with elevated pushups while wearing a weighted vest or backpack.

As for the pistol, I would suggest doing squats with a dumbbell in each hand. There really is nothing like doing squats and one should not be limited to the pistol as the be all end all of home training. RDJ, I will research a bit more on subs for the pistol that would make sense and much progress for our home gym rats such as myself, and get back to you
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Old 12-30-2008, 11:10 AM   #23
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Default Re: El Puma's strength conditioning thread

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One armed pushups are easy.
One legged squats are easy.
I am VERY VERY STRONG!
Good. Now add weights
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Old 12-30-2008, 03:19 PM   #24
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Default Re: El Puma's strength conditioning thread

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Good. Now add weights

This is a very good thread, El Puma, very interesting, thanks
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Old 12-30-2008, 04:05 PM   #25
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Default Re: El Puma's strength conditioning thread

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Originally Posted by lenin View Post
good looks Puma. got some questions

1) what are your reasons for 3-5 minute rest between sets? buddy of mine was saying he read somewhere that you have to use least time possible between sets to get the "pump" but this causes me tire a lot faster so I take bout 2 minutes between sets

2) how many times a week do you work the same body part? In high school when I had alot of time to lift I'd give them 48 hours of rest before I worked them again. now I'm thinking that might not be enought rest time and since I dont have as much time at the gym I just work every muscle group once a week.

3) what muscles do you group and work togather on the same day? most people I know work arms one day and chest another day. what I do is work chest and trist one day and bis and lats next day.

here's what my weekly schedule usually look like:

monday: chest, tris, abbs
tuesday: lats, bis
wednesday: rest
thursday: shoulders, traps, abbs
friday: rest
saturday: legs, abbs
sunday: rest
Shit's pointless, even for bodybuilding. If you have to stick to a bodybuilding routine, do more sets/less reps for 2 compound exercises and ditch the isolation work. The only way people may possibly need skull crushers and bicep curls is if they are actually entering a bodybuilding contest. You can develop a functional body that looks great with a basic compound simple routine. The "pump" means nothing. This basic routine would have bench, rows monday, squats + abdominals tuesday, weighted chinups + weighted dips thursday, deadlifts + hyperextensions friday. You would put all your effort into those two exercises. You can use 10X10 @50%, 5X10@60%, 10X3@80%, ETC... it doesn't matter... as long as the rep and weight range correspond.

monday: Upper Body: Horizontal pull, Horizontal push
tuesday: Lower Body: Quad-Dominant, Abdominals
wednesday: REST
thursday: Upper Body: Vertical pull, Vertical push
friday: Lower Body: Hip-Dominant, Hyperextensions
saturday: REST
sunday: REST

Last edited by boxingtactics07; 08-24-2009 at 12:10 AM.
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Old 01-06-2009, 10:58 AM   #26
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Default Re: El Puma's strength conditioning thread

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Originally Posted by El Puma View Post
Have not come up with one for the pullup portion of things so any suggestions would be very welcome.

A mixture of strength and explosiveness on a budget and time constraints.


BORKED
Add weight to the pullups to keep you within the 3-5 rep range and you could drop the weight off and do switch grip pullups or clapping pullups.

-or-

barbell bent over rows then speed bodyweight rows.
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Old 01-06-2009, 12:37 PM   #27
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Default Re: El Puma's strength conditioning thread

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Originally Posted by El Puma View Post
Good. Now add weights

I bench 400lbs for 10 reps and can run 100m in 10.9 seconds.
My right hand was recently measured at 1009lbs per punch.

On a more serious note I don't put a lot of power behind my hooks because I injured my wrist awhile ago and am a bit hesitant.
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Old 01-16-2009, 01:14 AM   #28
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Default Re: El Puma's strength conditioning thread

I feel the following posts I copied and pasted from a wrestling website can somehow help us in our pursuit of excellence.

I'll tell you exactly how the Russians train, non stop. They work on a move until its perfect and then move on to the next.

Dan Russell tells an outstanding story about the Russians back when he was over there wrestling.

While trying to make weight and working out, Dan would go work out for hours at a time, then go check his weight. When he originally checked it, he noticed some Russians(youth keep in mind) working on some underhook stuff. Anyways, Dan goes and works out for about 2 hrs and comes back to check his weight and notices that these same two wrestlers are still working on the same underhook series. He goes and works out again for about another 2 hrs, comes back and notices the same two still working on the same moves. He does it a third time and the same thing.

The Russians are completely focused on perfecting every aspect of their skills. They work non stop on the same stuff over and over again.

Americans don't quite have that down. We work on a few things for a few hrs and think that's good. Maybe later on in the week we come back to it and touch back on it. All the while not really even mastering the move. Its all about repetition and muscle memory. Can you imagine trying to get your kids to work on the same move for 6 hrs straight? How about even 1 hr straight? Our kids just aren't focused enoough to work on something for that long. Now if you get them at a young age, keep them from video games, candy, watching tv all the time, then maybe, but not highly likely.

The reason why we can walk, talk and shit so well is because we do it everyday. The Russians walk, talk, shit and wrestle so well is because they do it everyday.


Very well said in terms of the American mentality.

I've been saying this for years to the Canadian kids I coach- creativity and technique are far more valuable than aggression and biceps. I was lucky enough to have a long chat with Zeke Jones a few years ago and he was very much disgusted with the state of American wrestling. Rather than focus on technique and creativity, Americans train to simply "outwork" opponents. This can be effective but you need to be very, VERY strong mentally to do this. Only a few people can have the tenacity to lift and sprint and lift some more 7 days a week without burning out. Also, this tenacity doesn't always carry onto the mat. I know some athletes who work far harder than anybody else in the room during practice but don't have the mental toughness to transfer that into a match where they need to outwork a more skilled opponent.

And as Dirtyholt said, it is part of the culture. American wrestlers hold the Gables, Brands and Slays of their past to almost mythic levels. Yet guys like Kendall Cross and even Zeke Jones are respected yet not held to the same regard. Why? Because they focused on technique more than grunt-aggression.

I also believe that the American Folkstyle breeds this type of wrestler. Folkstyle requires brute strength and non-stop power to be successful. Rather than develop solid freestyle technique and good body positions, many coaches spend more time working cardio and muscles. This is why so many American wrestlers are taught that only the toughest, biggest and strongest wrestlers are successful.

When I think of a prototypical American wrestler, I picture a short, ripped guy with a crew-cut and a square stance slapping heads and hitting power doubles (McIlravy, Brands, Slay, Neal, etc).

Who is the best wrestler in the world right now? I would say Satitev. The guy looks like a skinny basketball player who happened to stumble onto a wrestling mat. His flexibility, creativity and ridiculous attention to detail are what makes him the best. Not how many ropes he can climb up, how many windsprints he can do or how many times he throws up after maxing out his squat.
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Old 01-27-2009, 11:02 AM   #29
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Default Re: El Puma's strength conditioning thread

1. I start by wearing a 20lb weight vest (cheap Gold's Gym version from Walmart,$50.) I take a 25lb Nike medicine ball and go to a local hill by my home.

I am at the bottom and push throw the ball to the top and while it rolls back to me, I proceed to do as many jumping burpees as I can. Now, when the ball returns, I push throw and proceed to either do a wrestling shoot or boxing combinations+footwork to go up the hill AND do more burpees before the ball returns.

The higher I go up the hill, the shorter the distance the ball travels so, I do ball slams while going backwards to the bottom and repeat.


I nearly puked and somewhere along the way Jesus showed up to give me the thumbs up sign


It kicked my ass badly and really, all you can do is smile and lick your chops after something like that.


Let me know what you think and if it helps you.



Here is more training that I use.

I do KB swings with a 45lb KB and alternating each hand and drop and do jumping burpees w/ pushup.

Descending sets starting at 12,11,10,9..etc

Working my way up to 25+ and incorparating my 20lb vest on my lower rep days.

You'll have plenty of time to wonder whether you are fiery or faint,pointed or pointless during the sets. My f'n hands are trembling from them....I'm going out for a run,enjoy!!!!!!!!!!!!!
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Old 01-27-2009, 11:04 AM   #30
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Default Re: El Puma's strength conditioning thread

Pulling out the old training posts while I work on the new ones. These should be plenty to smoke our asses until then

Ok men, I promised some bad ass training and I am here to deliver.

We will be combining a multi complex movement known as "The Bear" with the "Prison burpee" Below is the copy and paste job for both to explain thier movements if you are not familiar with them.

The combo that I use consists of performing one set of The Bear and doing one set of 15 jumping "prison burpees" w/ a weighted 20lb vest.

2 sets of each exercise consists of 1 "round" I am currently operating in the 2-4 round range and my goal is to reach 12, in order to simulate a 12 round fight.


Ladies and gentlemen, we are fighters and fighting consists of anaerobic training. Good luck on this and say hi to Jesus like I did near the end of the set. Please turn down his offer to "work in" on your sets as you need to hit your limit.

Oh yes, 60 seconds of rest MAX, between sets.


Can also be done with dumbbells(I use 45lb'rs)

Big Muscle Fast
There is no one simple exercise that gives you a complete full-body workout. But there is one complex exercise that can. Strength coach John Davies, author of Renegade Training for Football, calls this "The Bear," and it is. It's not for novices--and even experienced lifters may want to go through the moves with just a bar at first. If you can handle it, you'll boost your strength, size, and explosive power. It involves five moves using the same weight. Simple, really.
The Bear
Do four sets of six repetitions of the Bear, 3 days a week. Vary the weight each workout so you use a load that's about 60 percent of the amount you can push-press one time in your first session, 40 percent in your second session, and 50 percent in your third session. (What's a push press? Hold a barbell at shoulder level in front of you, dip your knees, and explode upward, straightening your legs and pressing the bar over your head until your elbows lock.) Rest 2 minutes after each set, and rest at least a day between workouts.

• Hold the barbell in front of your thighs with an overhand, shoulder-width grip, your knees slightly bent, your upper body bent forward at about 45 degrees, and your back straight.
• Dip your knees, shrug your shoulders, and, rising up on your toes, explosively pull the bar to chest level and "catch" it on your front shoulders by dropping under it into a partial squat, as you turn your elbows underneath the bar so your palms face up. Your upper arms should be parallel to the floor when the bar lands on your shoulders.
• Lower your body into a full front squat--or at least until your thighs are parallel to the floor--by pushing your hips back and bending your knees as much as possible. Keep your back slightly arched in its natural alignment.
• In one move, drive your feet into the floor and straighten your knees as you press the barbell over your head until your elbows lock.
• Pause, then lower the barbell behind your head and rest it on your upper back as you would when performing a squat.
• Lower your body into a full back squat--like the front squat, except for the position of the barbell.
• In one move, drive your feet into the floor and straighten your knees as you press the barbell over your head until your elbows lock. Pause, then return the barbell to the starting position. That's one repetition.










Some prison inmates have nothing but a sink, a toilet, their bed, and a few square feet of space at their disposal. They need an exercise routine that can be done in a confined space without equipment. The "Prison Workout," as it was nicknamed by some people who saw prisoners without access to weights doing it, is designed to develop strength, endurance, speed, agility, and balance. It also produces gains in muscle, losses in body fat, and plenty of stamina. It is a total body and cardio workout.

The Prison Workout consists of one classic exercise, the "burpee." This exercise works your chest, arms, front deltoids, thighs and abs. The burpee is a six-count exercise:

1) Stand with your feet shoulder width apart and your hands raised over your head. Then squat down and place your palms on the floor by your feet.

2) Kick both of your legs back so that you're in push-up position.

3) Bend your elbows and lower your body until your chest touches the floor.

4) Push yourself back up.

5) At the end of the push-up, quickly pull both knees into your chest while keeping your hands on the floor. You're jumping back into the squat position of step one.

6) Stand straight up by straightening your legs and throwing your hands in the air over your head. You're now in the position that you started in. You can make the burpee more advanced and increase the explosive power in your legs by jumping into the air as you stand up.

The Prison Workout is done in descending sets. For example, begin by doing 20 burpees without stopping. Rest 30 seconds, and then do 19 burpees without stopping. Rest 30 seconds and do 18 burpees. Continue doing descending sets until you get down to a final set of 1 burpee. That makes a total of 210 burpees.
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