strength at the weight

Smaller weights, more reps. Conditions your arms and builds strength

 

Smaller weights and more reps do not build strenght.It build endurance.
Heavier weights and less reps build strenght.

 

Power to weight ratio, look it up......Learn.


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No... infact, Hell no!!!

Dedicate one day per week for strength.

Keep the reps low, no more than five.



Pick two lower body and two upperbody and two explosive variations.

Example:

Powercleans - 4 sets - 3 reps

D/B push press - 4 sets - 4 reps

Then move onto a circuit of

Push a car up the street - 4 sets - 50 metres
Glute ham raise - 4 sets - 5 reps

Pullups (add weight via backpack if necessary) - 4 sets - 5 reps
Handstand pushups - 4 sets - 5 reps

Rest at least two minutes between each exercise

Play around with the exercises, don't **** about with the template (reps, sets etc)

Add in an additional strength/endurance workout if you feel the need.

Do not train for strength for successive days.

Following a strength day, focus on easy movement such as bodyweight calistenics.

Do not, and I mean DO NOT use machines, a'la Kerry Kayes for your strength workouts. As an athlete, not many things will **** you up more than machines.

 

I used car pushing as an example. If you read again you will notice that I said "Play around with the exercises, don't **** about with the template (reps, sets etc)".

So, if you can't push a car, Squat, or lunge, hell you can even do an isometric wall sit!

 

It does build strength... you just don't get the results as fast.

 

There are different forms of strength. The type of strength that your protocol would build is termed "strength endurance", and it is important for a fighter.

The orignal poster seemed to be asking about max strength, and the way to build max strength is to focus on high weight (5rm is usually a good place to start) and low reps (under 5 in most cases).

 

I know what he's talking about, I play football and we max out ever 6 weeks. The trick is to change up the workout ever 2 weeks. I know he doesn't want to lose any hand speed, so that's why I suggested low weight high reps so he gets back some strength and builds up speed.

 

You don't lose handspeed by lifting weights. You need max strength to be able to develop speed. You need to focus on max strength (high weight low repw), power (high weight low reps, fast movements such as cleans and snatches), and plyometrics (no more than 15 reps, low weight, med balls and such like).

You cannot dedicate a day for each session as a fighter also has to work on other things like technique, which at the end of the day is the defining factor when it comes to speed anyway. If a fighter has poor punch mechanics, no matter what physical attributes ha brings to the table, will always be slow in a sport specific sense.

To summarise, if you want to build strength you have to lift heavy, if you want to build speed you also have to lift heavy, but you must include a more varied programme which must include 'power' workouts and plyometric drills.

To take things a stage further, you have to bring periodization into the equation to avoid overtraining, and by managing your routines according to a chosen style of periodization, you can fit every strength aspect into a routine.

I'll leave this post with a question. Look at any top sprinter, and ask yourself if they lift weights? Look at these guys, look at the way they are put together, look at some of the numbers they put up in the gym, these guys are insanely strong, and maintaining that strength enables them to increase their speed.

 

*sigh* You are making this too hard on yourself, I highly doubt you will lose resuls from actually working out. You don't need muscle to be fast, actually it's the opposite. You notice how bulkier fighters tend to be slower? Wanna know why? When you do low weights but high reps you are building quick twitch fibers.

Same with sprinters, they lift with low weight high reps. They're intentions is to become faster not stronger. Basicaly what you're saying is the more you lift the stronger you will be, if that were the case then those people in the strongman competitions would be the fastest people in the world.

 

I'm afraid that your points are incorrect. Your point about bulkier fighters is way off the points that I make. Look at a weightlifter and a bodybuilder, who is bulkier? Correct, the bodybuilder. Who is faster? It's the weightlifter. So, we have established that the person with less mass is the faster person, given the correct style of training. Now, compare the two routines that each indivdual uses. You will see that the weightlifter lifts heavier weights for lower reps than the bodybuilder. This proves that lifting lighter weight for higher reps (12-15) produces sarcoplasmic hypertrophy, and it is this that slows people down!

You also said "You don't need muscle to be fast, actually it's the opposite. You notice how bulkier fighters tend to be slower? Wanna know why? When you do low weights but high reps you are building quick twitch fibers"

Let us put the above myth to bed with a couple of questions. Who is the faster runner, a sprinter or a marathon runner? Do you ever see a 100lb sprinter? Do you ever see a marathon runner performing max strength and explosive strength routines? The answer to all of those questions is no, incase you hand't figured it out. We can also use Mike Tyson as an example here as Mike was one of the quickest heavyweights of all time, yet he was heavily muscled. By your rationale, Mike Tyson should have been slow, given his musculature. The fact was that he was very fast, despite his size, and this is because he had a very good technique along with a training program that included lots of explosive movements in his regime. on the flip side, we could look at Shannon Briggs, a very heavily muscled heavyweight, who is very slow, why is he so slow? Because his training methods build hypertrophy, and as I mentiond above, it is this that slows an athlete down!

You will also note in an earlier post by me that I mentiond high rep workouts are good for 'strength endurance' which is important for a fighter. If you are talking about lifting above fifteen reps, your moving into the field of strength endurance, and you will not gain max strength as a result.

Your point about strongman competitors is also way off the mark, again! I did not say lift heavy all of the time. Reread my post, I said "if you want to build speed you also have to lift heavy, but you must include a more varied programme which must include 'power' workouts and plyometric drills."

I would suggest that you go and get a hold of the book "Supertraining" by Mel Siff. Siff if one of the most respected autorities in this area of training. Also have a look out for any work by Medvedyev and Verkhoshansky. Read through their work, and you will see that my points are backed up by scientific research. By arguing my points, you are not arguing with me, but you are disputing the work of the greatest sports biomechanists of the last fifty years.

Edit: Here is an couple of paragraphs written by Vladimir Zatsiorsky, another of the greatest ever sports biomechanists.

" Sarcoplasmic Hypertrophy is common among bodybuilders. This form of hypertrophy is distinguished by the growth of the sarcoplasm and noncontractile proteins. Sarcoplasm is essentially the cytoplasm of a straited muscle fibre. Cytoplasm is a fluid like substance, consisting primarily of water. Sarcoplasmic hypertrophy brings about an increase in the cross sectional area of the muscle fibre, with a decrease in filament area density. The result is that a muscle is larger, with no increase in strength. This form of hypertrophy is a byproduct of a bodybuilding strength program.

Myofibrillar hypertrophy is different. This form of hypertrophy is charachterized by an enlargement of the muscle fibre, and an increase in filament density. Myofibrillar hypertrophy leads to increased muscle force production" (Zatsiorsky, 1995)

"When you focus your energy on gaining muscle mass, capillary density is reduced in the working muscles, which negatively influences aerobic abilities" (Zatsiorsky, 1995)

"The prescription of hypertrophy training methods among qualified individuals could jeapordise important attributes such as speed, strength, and endurance." (Siff, 2003)

Now, consider the input of a certain Ross Enamait, one of the most respect S&C coaches in boxing. "Heavy weight lifting with low repetitions (ex. olympic weightlifing) produces myofibrillar hypertrophy. Routines consisting of longer, submaximal sets (ex. bodybuilding style lifting) produce sarcoplasmic hypertrophy. Our goal is to create strength without unnecessary gains in mass."

Further input from Ross Enamait:

"Estimates of various repetition ranges are provided below:

Strength = 1 to 5 repetitions per set, with 80 to 100% of the individuals 1rm. Focus on maximal tension.

Power = 1 to 5 repetitions per set, with 70 to 100% of the individuals 1rm. Focus on speed of movement.

Hypertrophy = 8 to 12 repetitions per set, with 60 to 80% of the individuals 1rm..

Muscular endurance = 15 reps or more per set, with lighter loads (ex. 50% or less of the individuals 1rm)."

Now some input from one of the best strength coaches in the game, Louie Simmons of Westside barbell:

"Dynamic effort - The method of dynamic effort involves lifing a non maximal load with the highest attainable speed. This method is used to improve rate of force development and explosive strength. Examples of dynamic effort training include lifting sub maximal weights at top speed and the use of plyometrics. Complex trining drills are useful for the development rate of force."

So, if you go and have a look at my earlier posts you will see that I mention plyometrics and 'power' movements for developing strength and speed. The above paragraph shows that those techniques (and complex training, and even short duration isometrics which I negelected to add) are the most succesful techniques for building rate of force development, which is speed!

If you disagree with those points, then that is up to you, but I can tell you this - The guys that I have quoted are the most respected trainers in the buisness. Unless you can back up your points with scientific research like I have, then you should consider reading up before making such a strong case for disagreeing with someone.

 

Olympic Lifts and/or Basic Compound Exercises (see murphyx500 list of exercises) based on the body's movement planes done for low reps will give you maximal strength. Light weights will never achieve this goal. Hypertrophy (no matter what kind) only occurs if you are eating a calorie surplus alongside your resistance program.

 

Calorific excess is another point that I forgot to mention, and you are correct. If you don't eat big, you won't get big regrdless of what exercises you do.