for those that fight/compete.
How does your strength training change 4wks out from a fight. do you switch to lower weight higher rep stuff only? mix it up with heavy stuff, and some lighter higer rep stuff? do you add in more circuit training stuff?
would anyone be willing to list some of your circuits that you use. (ecercise / time per exer. / time per circuit).
ttT
80 views and no posts? c'mon guys!
I do a lot of upper body endurance lifts, they noticably improved my staying power standing, especially when i boxed in my earlier teens.
People might look and say they're "Beach Bod" lifts, lots of curls, bent rows, light military presses, but they kept my arms strong enough to hold at my head, maintain the snap in my jab and cross.
Circuit routines generally serve the same purpose with slightly altered lifts, and you should think consciously of what muscles the lifts you ENJOY doing work.
Don't bust a nut over randys work out, whoever this weeks flavor of intervals, or anyone elses circuit, because there are a lot of light repetative lifts that work the exact same muscles, just toss in things you ENJOY doing, because if you hadn't noticed, circuits make you tired, uninspired, and can really piss you off!
Lots of running/jogging, morning and night, run with a stop watch and try to do sprint intervals if you have a long course, like a reservoir or big park, to hit.
Keep contact low, i already managed to lose a GREAT opportunity because of a busted lip 6 days prior to a fight :(
And theres a million other things i could add, keep your diet clean and drink lots of tea/apple juice, shit keeps you flushed out and energized, whats in your gut really reflects what you can put into a work out.
Plyo's plyo's plyo's, build a box, build a few to switch up height, it takes an hour of your time and they can be stacked anywhere for a GREAT 20 minute work out of altered jumping that increases muscular endurance AND explosivity.
My 2 cents:
I lift pretty heavy on a regular basis (a lot heavier than most people I know, that train mma), but I also mix in lower weight cicuit training and a lot of stretching . I never go below 12 reps at any time. Closer to a fight/tourny, I would suggest going up to 20 - 25 reps of the max weight you can do at that # of reps. I would also switch to more of a total body/circuit type workout. At least 2 sets for each small muscle group (bis, tris, etc) and 3 sets for large muscles (chest, back, etc.). That along with cardio, mma, etc. works very well for me. Everyone is different though.
**No matter how many reps you do, you should always make sure you are doing tha max weight you can for that # of reps. Never go below 12 reps unless you want to become a body builder and loose all flexability.
I hope this helps. It's just my 2 cents and it's what works for me. You can disregard if you chose.
**No matter how many reps you do, you should always make sure you are doing tha max weight you can for that # of reps. Never go below 12 reps unless you want to become a body builder and loose all flexability.
Awful advice.
TTT for suggestions
Heres the deal about weight lifting. Lifting tears your muscles. Thats how they get stronger, they rebuild, to take the abuse.
Just use logic... Do you want to shred yourself with heavy weights, ultimately increasing your strength in the long run, but making you WEAKER for the time being?
Get a nice light circuit you enjoy doing to maintain, increase stamina, and increase density. Lifting heavy is generally better while strength training, when people ask if they should do lots of light reps compared to a few heavy reps, i'd always say heavy....except when a few weeks out from competition!
Oh and did i mention stretching ? Do some shadow boxing, work a bag, break a sweat, and sit on a mat and stretch, lots and lots of stretching.
Body weight exercises are your friend as well, and i'd say worry more about these than weights this close.
i'm not new to strength training, plyos, circuits, etc. I'm interested in what others do. to pick up some new ideas, tips, etc. Also, before fights up to now i've still lifted for strength but a bit lower weight and up to say 5 or 6 reps on compound lifts, and 12-15 on a couple auxillary lifts. I'm trying to decide now if I want/need to change my compounds to lighter weight more reps (15-20) as well.
Personally, i think weight lifting is a poor idea beyond a very light circuit for endurance, about a half hour in the morning to get the blood pumping and your body hard.
Get your ass on a heavy bag for longer periods of time, throw technique out the door for some "rounds", and brawl with it throwing hard punches in repetative patterns, be sure to pop not push, which is tough to do while trying to really bust your biceps. Heavy bags are there to increase strength, and can really do the job as long as you know when and when not to worry about footwork and precision.
Didn't mean to insult your knowledge, this is just what i am doing with my life and thought i'd point out some basics that work for me before a fight, from what i've learned thus far through college and personal experience, since no one else had yet :)
all knowledge is greatly appreciate:)
strength gains can be lost too fast so i won't stop too far out, imo and experience.
" and switch to Busch lite. " that's a given ;)
"
Awful advice."
Like I said "it's what works for me and everyone is different."
Or maybe you didn't read that part. I didn't see your advice, Mr Smart guy.
i'm pretty sure that only body builders aim to tear their muscle fibers.
a REAL lifter wants to get his muscles more cellularly dense? at least that's the way i picture it in my head...
you're lifting to jam pack strength and muscle into the smallest area possible, not to tear muscle fibers and have them regrow bigger. This is completely useless, and pretty gay, imno.
ttt
Every strength coach I've seen recommends doing low reps w/ olympic movements and compound lifts to keep strength and explosiveness up without overly fatiguing the body.
They also advocate interval training for cardio.
Randy's workout is insane. i've been doing it for the last 2 weeks and it is a real asskicker.
I agree. I've been mixing it in 2 - 3 times per week. It's a great total body workout to improve muscle endurance. But, what do I know? According to some on this thread, I don't have a clue.
what's randy's workout?
I just ttt'd it for you.
thanks, dude!