WEIGHTLIFTING FOR MARTIAL ARTS

[WhiteBelt]

Bands are a recent developement. So, in your case it's forgivable that you haven't heard about them...

 

Yes the bench press isn't the most effective pec exercise, but why do you need to work them (pecs)? The only MMA fighters I see that have overly developed pecs generally are on the juice or do some bodybuilding. All the others with 'normal' pecs seem to hit just as hard, if not harder.

 

Finally, stop bashing the deadlift.

 

EDIT: Whoa, I almost missed that slow = power comment.

 

Slow lifting will improve max strength not power. There is carry over but only so much. Go with the fast, it's more effective. Also, don't do negatives too often. They're harder to recover from.

[Master Jules]

And old aint necessarily bad

[47MartialMan]

Hmmn define the difference between strength and power. It would seem that the two are analogous,

[jarrettmeyer]

"Strength" is amount of weight that can be supported.

 

"Power" is a physics function mass, speed, and distance.

 

Take any lift you want: military press, bench press, squat, even dips and pushups. Doing a pushup requires a certain amount of strength. Whether you crank out 20 pushups in 15 seconds or 20 pushups throughout the day, the same amount of STRENGTH is used. However, the person who does that in 15 seconds generates more POWER.

 

You must be careful when using weights. As has been already stated, too much weight+too much speed = blown joint. That power also generates momentum, which your body may not be able to handle. In your desire to create power, don't end up in traction.

[WhiteBelt]

That's it right there. This is one of the reasons that the classic olympic lifts are still so popular. Now I'm not suggesting them, just giving an example.

[ROB]

If your looking for a very good strength and conditioning source, have a look at https://www.crossfit.com.

 

Great daily workouts using a combination of weights / gymnastic's / running.

 

All the info is free, with hundreds of routines, discussion forum for any questions you may have, and video clips of exercise for reference.

 

The routines may look simple, but can be pretty brutal.

[martial-athlete]

just to add a few things to this great thread and to Jules' info...we can't forget the role of the muscle fibers and their twitch capabilities nor the function of nervous system.

 

the rep range is fueled by the energy systems as Jules posted but the reps also determine the muscle fiber that is active.

 

1-5 reps will stimulate and develope your fast twitch fibers as well as fatigue the nerves controling the muscle group. It will also devlope strength without mush muscle mass increase. This strenght can be used as a base on witch to build power by the addition of plyometrics and explosive lifts (IE olympic lifts). You must use a 1-5+ ( some say 1-10 or 15) work-rest ratio in order to allow your muscle fuel ATP and your nervous system to regenerate. Even lifting a heavy weight slowly but with the "intent" to move it fast will stimulate to fast twitch fibers

 

6-8 reps build your strength and your mass. The fast tywich fibers are also being stimulated as in the above example but you will pushing their limits. The fast twich fibers are capable of greater intensity (weight) than the slow twich fiber. This means that they can lift more weight than slow twitch. A shorter rest time will not allow the nervous or energy (fuel) systems to regenerate which helps to force the muscle to adapt by growing. This size increase is what the bodybuilding method is all about.

 

9-12 reps will give you more size but not as much strength. Fast twitch and slow fibers are being stimuated but you will be forcing the muscle fibers to increase in size rather than just training the nervous system to stimulate you fibers more forcefully like in the 1-5 rep range

 

above 12 reps and you are getting local muscular endurance adaptation with not much size or strength.

 

this said nothing in the body works in islolation... every muscle, nerve and energy system blends into the other which is why we must always train our whole body...

 

training you mind doesn't hurt to.

[Master Jules]

Now THAT was a great post !