Posted by Rush
I have gotten stronger, faster and with less time put in; doing plyometric exercises.
Posted by loonytnt
its helps i think, one of my fighters did power liftin and he is a good fighter so he is hard to sub him, 135 and he can push 300
Posted by StevenSeagal
please listen to more of what hes saying.
I know u gotta go with what works for urself, but a lot of u guys have this notion that powerlifting routines rocket u immediatly into beef status where u cant tie ur own shoes. A lot of the posts I see are from youger kids that usually weigh a buck 60 soaking wet. And they are the ones telling others to stay away from powerlifting exercises lol. If u have a big strong base and u lift heavy ass weight and are super beefy ALREADY.... Yeah, id stay away from the powerlifting stuff for MMA purposes cuz it can lead to range of motion issues. But if ur like 17 years old interested in geting strong to compete with little to zero base core strength, U seriouslly need to stop listening to guys like Rush and get into the gym. I hate to call u out dude but this is the second thread ive seen where ur info is assbackwards!! I dont want young kids seeing ur posts and picking up poor habits. Powerlifting for beginners builds a strong core and baseline that you can take into any athletic competition. Track runners to baseball players do deadlifts and squats. Not just dinky dumbbell curl counts to 300... and running 10 miles around ur neighborhood... Every good grappler ived rolled with has a solid ass core. On the mat, they are almost impossible to push over due to the balance u pick up with powerlifting exercises as well as strength u recieve from doing them. Now that my rant is over. MY TIP, take it or leave it is: get into the gym and lift some heavy ass weight... Not obscure specialized powerlifting routines, Just hit up ur compound movement exercises like pull ups, squats, deads... and all that. If it was that easy to get TOO BEEFY and lose ur range of motion, there would be a hell of a lot more Strongmen contestants walking around.... Ull have years to look in the mirror before u can say "okay now i need to focus more on the toning and defining of my base" What the hell are u gonna "tone" or "get cut" if u are weak to begin with????
Besides Plifting exercises, U need good flexability. Im a lil over 200lbs and can still relax with my feet over my head... if ur not flexable, start working on it now...
Other than that, plyo stuff and other stuff mentioned def will help. I just am here to set the record straight about powerlifting... Should be called Core lifting, maybe the aura and stigma might chill out a bit lol
Some guys get stronger with weights, but I generally don't. I have gotten stronger, faster and with less time put in; doing plyometric exercises
Posted by KeNn
lol I bet he's a big bullky weight lifter.
Plyo's for the WIN
Posted by cmill21
I think less is more. I do think you should build up your strenght obviously, but I think you should integrate some light weight high rep work into any type of work out.
Posted by fullerene
Strength and power from grappling/striking (alone) > strength and power from weight lifting (alone) when it comes to applicability in MMA
Strength and power from grappling/striking plus weight lifting > Strength and power from grappling/striking (alone) when it comes to applicability in MMA
Are people arguing against weight lifting doing so because they think strength isn't important or because they think weight lifting doesn't add strength? It's definitely true that bodybuilders and even power lifters can get thrown and knocked around by less strong/muscular martial artists. But who cares? You're going to be competing against other guys who box and wrestle, not untrained weight lifters. And although you'll see a lot of training segments where it looks like all wrestlers, judoka, boxers, etc. do is wrestle and do neck bridges to build strength, "behind the curtain" most of them do focused weight lifting routines to augment the sport-specific muscle memory they are building.
It's possible to be successful without strength by having enough other physical qualities like speed, endurance and flexibility plus enough technique, but why would you go that route? Extra strength allows you to pummel better, sprawl better, lift an opponent easier, lock a choke in tighter, bend out of an armbar, etc...it just gives you more room for success when your technique or timing isn't perfect.
If you're worried about excessive hypertrophy (getting bulky muscles) that is a legitimate concern. But I wish it were as easy to do that as people make it seem. It's not like you're going to walk into the gym looking like Erkel and walk out looking like Ronnie Coleman. There's plenty of time to see how your weight and physiology is changing and adjust your routines accordingly if the results aren't heading in the right path.
To all that would like to follow RUSH's advice: I'm going to quote all the bull shit this kid talks about and break it down and tell u why its retarded. Then afterward if you dont agree with me then continue to follow his garbage... RUSH states his nonsense as fact which is why im correcting him. I post facts, not opinions passed as facts. Read and learn
"IMO, if people are teenagers and are not fully developed muscularly, they are potentially ******* up your growth by lifting too much when you are too young."
*** This is nonsense. Keep ur swiming 30 minutes after u eat myths to urself. Please show me one study where this is true, besides some retarded phys ed instructed u had in middle school. U wont find any study cuz its false.
Effect of different types of sports on skeletal growth in child, adolescent and young sportsmen
Arkh Anat Gistol Embriol.
Prives MG, Aleksina LA.
The work represents a theoretical review on the influence of various kinds of sport on the locomotorium. There exists a great discrepancy on how sport influences growth and synostosis in bones. The work from the Department of Normal Anatomy of the First Medical Institute, Leningrad is dedicated to the effects of various kinds of sport on the skeleton of young sportsmen and summarizes the results of the investigations performed. It is demonstrated that different kinds of sport affect differently the process of synostosis in tubular bones. The influence depends on the character of bones involving in the given kind of sport and on the character of physical loading. Thus, the process of synostosis depends not only on genetic factors, but also on social ones which include physical culture. Despite a great number of works dedicated to the study how different kinds of sport influence growth and synostosis of bones, regularities of the process remain to be clarified. Further investigations are needed.
Training issues in elite young athletes.
Curr Sports Med Rep.
Demorest RA, Landry GL.
Over the past decade, there has been a surge in the number of sports opportunities available to young athletes. Although physicians, parents, and coaches should promote healthy activity and participation, intense training at a young age can predispose exuberant young athletes to certain difficulties. Elite young athletes are at risk for overuse and growth plate injuries in certain sports. Intense training combined with inadequate nutrition may cause growth delay in elite young athletes, but this delay does not appear to affect permanent adult height. Weight training, when done properly, is safe and effective for prepubescent and pubescent athletes. Awareness of neurobehavioral development can help guide the process for appropriate sports participation. Young athletes should be closely monitored for signs of excessive physical and emotional stress so that sports participation can be fun and rewarding.
Strength training for prepubescent males: is it safe?
Am J Sports Med.
Rians CB, Weltman A, Cahill BR, Janney CA, Tippett SR, Katch FI.
This study examined the safety of one type of strength training for prepubescent males. Eighteen males (average age, 8.3 +/- 1.2 years) participated in a 45 min/session, three session/week, 14 week supervised strength training program with an attendance rate of 91.5%. Concentric work was done almost exclusively. KinCom analysis showed significant strength gain in this group (P less than 0.05), while an age, sex, and activity matched control group did not gain strength. Safety was evaluated by injury surveillance, blood pressure and heart rate monitoring, scintigraphy, and creatine phosphokinase measurement. Effects on growth and development, flexibility, and motor performance were also investigated, as these are factors with an impact on sports injury occurrence. Results showed that in the short term, supervised concentric strength training results in a low injury rate and does not adversely affect bone, muscle, or epiphyses; nor does it adversely affect growth, development, flexibility, or motor performance. As the safety question is multifaceted, this should not lead to the conclusion that strength training for prepubescents is uniformly safe. Further research is needed.
Weight training in youth-growth, maturation, and safety: an evidence-based review.
OBJECTIVE: To review the effects of resistance training programs on pre- and early-pubertal youth in the context of response, potential influence on growth and maturation, and occurrence of injury. DESIGN: Evidence-based review. METHODS: Twenty-two reports dealing with experimental resistance training protocols, excluding isometric programs, in pre- and early-pubertal youth, were reviewed in the context of subject characteristics, training protocol, responses, and occurrence of injury. RESULTS: Experimental programs most often used isotonic machines and free weights, 2- and 3-day protocols, and 8- and 12-week durations, with significant improvements in muscular strength during childhood and early adolescence. Strength gains were lost during detraining. Experimental resistance training programs did not influence growth in height and weight of pre- and early-adolescent youth, and changes in estimates of body composition were variable and quite small. Only 10 studies systematically monitored injuries, and only three injuries were reported. Estimated injury rates were 0.176, 0.053, and 0.055 per 100 participant-hours in the respective programs. CONCLUSION: Experimental training protocols with weights and resistance machines and with supervision and low instructor/participant ratios are relatively safe and do not negatively impact growth and maturation of pre- and early-pubertal youth.
"A) It makes you stronger, but in most cases only doing the exact motion that you do in the gym. It doesn't help you that much in MMA.
*** So now u can objectively select when u wanna use ur strength lol?? Ur off pal like usual. If some kid is a bench monster from when he was a teen up until say mid 20's, Hes is definitely going to develop an adaptation for benching and probably put up nice numbers. But how does that strength not carry over into other activities or exercises? It does. Runners that squat can only use the power they acquired by squatting for squatting purposes only??... lol fool
"Also, many weight lifting exercises do not work your stabilizing muscles."
*** Many unilateral isolation movements dont, but the whole purpose of my post which I made clear is about powerlifting. Compound exercises like squats, deads, and bench MOST definitely work stabilizer muscles. The unilateral iso movements are the ones that dont work stabilizers. These are the ones I said are less important until a proper base is made.
Efficacy of instability resistance training.
Cowley PM, Swensen T, Sforzo GA.
The use of the stability ball as a platform for upper-body resistance training has gained much attention in recent years. However, the efficacy of such training regimens remains largely unstudied. The purpose of this study was to evaluate the influence of platform (unstable vs. stable, stability ball vs. flat bench) on strength and work capacity during barbell chest-press exercise. We also sought to determine the effects of a barbell chest-press training program performed on a stability ball or flat bench on strength, work capacity, and abdominal power. Fourteen young women (20 - 23 yr) performed a 1 repetition maximum (1RM) barbell chest-press and the YMCA bench press test (YBT) on a stability ball and flat bench, as well as two field tests measuring abdominal power. The women were then assigned to perform 3 weeks of barbell chest-press training on a stability ball (SB group) or flat bench (FB group); assignment was balanced based on 1RM strength. Barbell chest-press training included 3 sets of 3 - 5 repetitions at loads greater or equal to 85 % of 1RM. The 1RM barbell chest-press, YBT, front abdominal power test (FAPT), and side abdominal power test (SAPT) were used to evaluate changes in strength, work capacity, and abdominal power, respectively. The chest-press tests were completed on both platforms following the training program. Platform (stability ball vs. flat bench) had no influence on strength, but work capacity was initially 12 % lower on the stability ball compared to the flat bench. In response to training, both groups significantly increased strength and work capacity, and there were no group differences. The increase in 1RM strength was 15 % and 16 % on the stability ball and flat bench for the SB group, and 16 % and 19 % for the FB group, respectively. The increase in work capacity was 32 % and 13 % on the stability ball and flat bench for the SB group, and 27 % and 26 % for the FB group, respectively. Both groups significantly improved on the FAPT, and there were no group differences. Performance on the FAPT improved by 5 % for the SB group, and 22 % for the FB group. Performance on the SAPT did not change. Barbell chest-press training performed on either the stability ball or flat bench increased strength and work capacity, and these changes were transferable across platforms. Thus, the stability ball is an effective platform for barbell chest-press training in untrained women over a short duration.
"B) Extra muscle is a sink for energy. You ever notice that a lot of these muscular guys gas quicker?"
*** If ur dumb ass actually read my post, I said those who have no solid core or base, are the ones that benefit MOST by powerlifting exercises in regards to MMA. It is true that a big huge gorilla dude will def gas faster. BUT IN THE context of what im talking about if u ****** read, states there is a longggg time between a newcomer that is looking for strength and a gorilla. You dont wake up and become a gassed out gorilla. I believe there is time in the many years it takes to become a gassed gorilla to then switch to a more toning exercise style. LIKE I SAID.
yeah im bulky. Thats why im cutting down, due to having an established base. So keep ur faggy marathon body with ur tiny frame. Focus on getting ur un-muscled extomorph bodytype bony. So from now on, those who wanna listen to this kid go right ahead... I back my shit up with facts unless the thread asks for my opinion.
Look at the Velocity Diet thread on Day 28 and tell me I dont know what im talking about...
Posted by StevenSeagal
If all can agree that a solid core and base is important in MMA, please tell me 3 other main exercises that can build it better and faster besides Deads, squats, and bench??? Id love to hear this one.
Posted by StevenSeagal
people know ur retarded cuz ive gotten PM's saying yeah RUSH doesn't know what hes talking about. .