Weight traing for martial arts?

[zer0]

Please can you give me some advise on a weigtlifing schedule.

 

I've so far been told to stick away from weight machines, as they will make you slow.

 

That I should stick to the cable machines and dumbells(never use the bench when using dumbells, use that ball thing to help with balance).

 

With dumbells how many reps should one do?

 

What are peoples favorite dumbell exercises?(been told that shadow boxing with dumbells is bad if you use too much weight, due to the main force not acting away from your punch but towards the ground)

 

For every exercise that there is a pull do an equal push exercise, to make the body balanced.

 

What are some good exercises for static active flexibility(the one where you can stick your leg out realy high and hold it there).

 

What do people do for torso strength and for the back muscles?

 

Does anyone do any plyometric exercises, which ones do you do?

 

If possible could there be some reasoning behind your answers and any scientific info to back it up would be great.

[Crucio]

check out these links, they should help you out

 

For the MMA athlete, discusses strength, and sprints and such:

 

http://www.bodybuilding.com/fun/hale16.htm

 

For weight training:

 

http://www.teenbodybuilding.com/zach10.htm

 

Have fun and remember not to start too high. (weight or reps.)

 

I usually go 5 sets of 8 on bench, but u can start with 2 sets of 10. Dont concentrate on biceps, as you will use them for most back exercises, and they will get overtrained.

[WhiteBelt]

Schedule: lift at most 2 times a week, for the larger muscle groups. You can use a split schedule to go more than 2 times a week to the gym.

 

Machines: generally are bad because you are forced into a single plane of motion which is very artificial, and hence useless for MA.

 

Swiss Ball: if you are able to use it then great, but I doubt if you're doing a 300 lbs. press that the ball will survive.

 

Reps: depends on what your goal is. If you want to get bigger muscles then high reps with lighter weights. You want to really feel the 'burn'. If you want to work for strength go for about 5 reps and 3 to 5 sets, with fairly heavy weights. Stay away from bodybuilding exercises for strength.

 

Static Active: I never looked into it much because I'm not a gymnast, but I have a book with some advice that I could look into later.

 

Core strength: You can do cable pull-downs where you try to only use your abs, or use a roman chair, or dumbells. The idea is to work the obliques, lower, then upper abs, and finally your lower back.

 

I don't have the full scientific reasoning behind all that. It's from books, websites, and trial and error. So far it has worked.

[wrestlingkaratechamp]

crucio thanks for those sites