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Old 12-08-2007, 10:58 AM   #1
Machiavelli
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Default Training Explained

A few showed some interest in my training methods and the principles behind them, and I'm at work way too early and way too bored, so, I thought I'd write something up on them.

OK, first things first...

I am already in pretty good shape. I'm not trying to sound ****y or anything like that, but I have a strong fitness base, so my training does not revolve around that. They are more advanced techniques, and I wouldn't advise them for people without a background in strength training, a decent strength base, and good cardiovascular health.

---

One of the biggest focuses in my training is to improve RFD (Rate of Force Development) as much as possible. Rate of Force Development is how fast you can "turn a muscle on." How quick you can make it contract. This is important, because pretty much any athletic move is made quickly. VERY quickly. And there couldn't be a better example than a punch.

The best ways to help improve your RFD are to use methods in which you utilize either a light to medium workload which you accelerate to the best of your abilities (ballistic or dynamic effort weightlifting), or movements with a prestretch, that stress the SSC (Stretch-Shortening Cycle) such as plyometrics.

Now, if you'll read up on literature regarding strength & conditioning for sports, a lot of the higher-ups will tell you that to improve power, or 'speed-strength' that you must first improve absolute strength. Some will say that raising absolute-strength is the only way to improve speed-strength. Either way, you will notice that absolute strength is a key component to the strength spectrum for any athlete.

To improve absolute strength, there are basically two methods. Either increase cross-section of the desired muscle group (so called "bodybuilding-type training"), or improve neuromuscular pathways (training the Central Nervous System [CNS]). Unless you are a heavyweight or an athlete looking to move up a weight-class, then the first method is probably not going to fit you. That leaves the second method.

To utilize this method, almost maximally heavy weights (>90% 1RM) should be used for lower reps (1-3). This will not ellicit much, if any, muscle growth, but strength gains will be profound. Obviously, caution should be taken when training like this due to using such heavy weights.

Recent studies have shown, however, that using these methods simultaneously (complex training) will have an even greater training effect than individual use. I will now explain this form of training.

To utilize complex training one should perform a maximum weight lift (ie: squat) then immediately proceed to either a matching ballistic lift or plyometric exercise (ie: ballistic box squat or jump squat). Training in this manner "primes" the muscle fibers for the plyometric/ballistic exercise, helping to amplify its effects. Rest periods between max. strength and plyo/ball. exercise should be as brief as possible, but rest periods between sets should be enough to ensure full recovery - up to 5 minutes if necessary.

Training this way uses both sides of the force-velocity curve (high force/low velocity, low force/high velocity) raising both ends of the spectrum, allowing for greater gains of speed-strength, explosiveness, and power.

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Example of a session utilizing "complex training"

Maximum-Effort Squats SS w/ Jump Squats 5-6 sets of each.
Weighted Dips 2-3 Sets of 5-8 reps
Weighted Pull-Ups 2-3 Sets of 3-6 Reps
Walking Lunges 3 Sets of 8-10 Reps
Pull-Throughs 3 Sets of 6-10 Reps

Complex training should not be done for both the upper and lower body on the same day. Alternate this method for upper/lower and do supplementary lifts afterwards.

---

If you guys like this, I could post up some info on my anaerobic conditioning training and all that, too. Just let me know.
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Old 12-08-2007, 12:00 PM   #2
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Default Re: Training Explained

Good stuff, chief.
I could add a lot of stuff from my experiences with this sort of training, if people want.

People looking for a complete system for both maximum and explosive strength could follow a Westside Barbell system, which is what I'm doing.

Mach - you mention that 1 rep max (maximum strength) lifts won't add much muscle but will add strength. Muscle WILL be added, and it will be true muscle fiber. How many small powerlifters are there! Or strongmen? It could take you a year to gain 5kg of muscle, but it will be real muscle. Muscle gained from bodybuilding type sets and reps and isolation and whatnot, your usual 4x8-12, "volume training", the growth you get from that will be liquid. It's called sarcoplasmic hypertrophy, and basically makes your muscles fill with fluid (sarcoplasma). It will look good, and you will gain "muscle" weight, but in our line of work THAT sort of muscle is the wrong kind. Notice how most boxers have that "filled out", hard look? That's not from bodybuilding weightlifting, that's the real deal.

A question of my own - What is the point of going over, say, 6 reps? 6 reps lets you get good form continuously, but what's the point of doing 8-10 like on the lunges, why not 6?
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Old 12-08-2007, 12:08 PM   #3
Machiavelli
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Default Re: Training Explained

Quote:
Originally Posted by MrSmall
A question of my own - What is the point of going over, say, 6 reps? 6 reps lets you get good form continuously, but what's the point of doing 8-10 like on the lunges, why not 6?
Because they're walking lunges. 8 reps=4 with each leg.

And regarding powerlifters and weightlifters, they have weight restrictions as well, so it is very possible to make significant increases in strength without a concurrent increase in size.
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Old 12-08-2007, 12:52 PM   #4
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Default Re: Training Explained

I thought that was each leg .
I never said that you had to make size gains, just meant that people who train for strength won't stay skinny mofos for sure.

How important is it to finish your workout with some heavy duty shit like you and your C&J and Snatches? I wouldn't have the energy. You said your body remembers the last thing you did?
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Old 12-08-2007, 12:59 PM   #5
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Default Re: Training Explained

Quote:
Originally Posted by MrSmall
How important is it to finish your workout with some heavy duty shit like you and your C&J and Snatches? I wouldn't have the energy. You said your body remembers the last thing you did?
I've never heard this before. Every strength article I've read says to do compound movements then finish with isolation, depending on what the client wants to build on.
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Old 12-08-2007, 01:20 PM   #6
MrSmall
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Default Re: Training Explained

I meant to finish the workout, Mach mentioned something in a previous post.
Don't talk to me about isolation!
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Old 12-08-2007, 01:24 PM   #7
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Default Re: Training Explained

Quote:
Originally Posted by MrSmall
I meant to finish the workout, Mach mentioned something in a previous post.
Don't talk to me about isolation!
I know, I was talking about isolation at the end of the workout. I don't like doing any isolation lifts at all in a routine, but some people have to work their gunz for the "pump"
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Old 12-08-2007, 01:52 PM   #8
Machiavelli
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Default Re: Training Explained

Quote:
Originally Posted by MrSmall
I meant to finish the workout, Mach mentioned something in a previous post.
Don't talk to me about isolation!
That's just from personal experience, it works for me. Stress is more on technique and everything than pure poundages being moveed, but I still perform them pretty explosively.
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Old 12-10-2007, 05:37 AM   #9
Des
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Default Re: Training Explained

i love this thread!!
keep them coming boyz!!

But how do you fit in a training like mentioned above in a week-schedule.
I am scared that the strength training will ask a lot of energy, so i can't go as deep in boxingtraining.

I am in "off-season" (no fights coming up, just train very relaxed).
In 08 i want to start a new trainingschedule and want to do some strengthtraining in there, strengthtraining that will benefit my boxing abilities ( instead of just strengthtraining for a good body on the beach).
My trainingschedule "on-season" was:

mo
run 5 mile, with sprints 15x 40 sec with 30 sec rest in between.
few rounds shadowboxin, with or without weigths (1 kg)

tu
boxing 2 hour

we
run 5 mile, with sprints 5x2min with 1min rest in between
few rounds shadowboxing or some strength excerises at home (push-ups, pull-ups, sit-ups)

th
boxing 2 hour

fr
run 6/7 mile, at one pace

sa
boxing 1.5/2 hour

i think i will switch the runtraining on wednesday to a strengthtraining in the gym, any advice ??
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