weight training

weight training

i am currently unemployed, and spend most of my nights training muay thai at my local gym, i have access to a local weight gym and i would like to know what kinds of weights to do. there is a small training area with a bit of equipment for mma, with a cage and there is other equipment such as bags, a matted area and tractor tyers. i am wondering if anyone could give me some ideas on how to do fitness, get core strength and increase my muscles only by a bit though. also what types of weights should i do? any ideas would be helpful thanx

if there is all this stuff in the gym then surely there is someone who knows what to f#*k to do with it, ask about. my thoughts are; skip lots and swing kettle bells as much as possible. when hitting & kicking a bag only ever do so with correct technique , don't get lazy so that you end up repeating and make a habit of bad techniques. lift lots of stuff that involves turning/bending and twisting actions of the legs and torso If its light lift it lots of times quickly. if heavy, lift it less times & always lift with explosive movement. do body weight lifts, chin up's ect on bars and ropes. If there are ladders or cones do lots of quick footwork stepping, zig zaging etc for agility, do grapevine steps up and down the mated area. have some sort of timer that you can set to 2 or 3 minute intervals and work to that & always work hard out until it rings! I find that if people work to a clock they lose focus watching for time up and too often drop off intensity or give up early. find a training partner so you can push each other and keep each other honest. and most importantly, have fun, you will stick to it then.

there is some of the equipment that you mentioned in the gym so i will give it a go. plese could you give me ome examles of the twisting exercises that you mentioned and also som of the agility part. i would ask people but as i am doing it duing the day there are only people on steroids there, and i dont realy want to get that big. thanks

Oops

Press) along with pullups, dips, pressups, core work for bodyweight stuff.

Difficult to suggest specific exercises without seeing your training facilities. But lots of info out there. I love rosstraining.com, it's a great resource for functional training particularly for combat sports. Lots of great stuff and ideas on his site, and the forum has great contributions from people training for boxing/Mma/Thai type specifics.

Let us know how you get on

Bollocks, my iPhone lost first part of post :-/ I'll repost tomorrow from work

ok thanks i will have a look at the website :)

ok, heres roughly what first part of my post said.

Good advice from Altitude, what he suggests will build the required strength and power and conditioning required for combat sports.

I suggested, the best results i've had from my training are since introducing periodisation a few years ago. basically, training with adapted phases with specific objectives depending on the stage of training, or for delivery of objectives for upcoming fights etc

generally i use:

hypertrophy - mass gaining phase. doesn't have to be used to 'get big', particularly if you have specific weight categories in mind. but great for balancing the body in specific areas that maybe weaker than others (lower back, core, legs etc). generally i lift 12x3 with short rest periods, 3 x per week for around 4-6 weeks, depending on the bodies requirements.

maximal strength - reducing the rep range to around 3-6, heavier weights, still using short rest periods which should encourage development of strength endurance.

Power phase - taking the strength you have built and converting to power output. i use lots of bodyweight stuff (dips, pullups, core rollouts, pressups etc), as Altitude suggested, with explosive movement. plenty of plyometrics too (jumping squats, clapping pusups etc) to increase rate of force development.

Peak phase - getting ready for an event or comp. tapering down any lifting, concentration on skill develolment, game plans, still including bodyweight etc to maintain what has been built.

generally i cover these phases, and dont usually have to revisit the hypertrophy stage, usually tapering off slightly and then going back into strength phase. although its good to revisit once in a while, just to balance any imbalances that may have crept in.

you dont have to train like a bodybuilder for functional strength. i use mainly compund lifts (squats, deads, cleans, press etc). You can introduce any isolation stuff if you feel any particualar area is imbalamced and needs a coupe of weeks concentration.

like i said, rosstraining.com - great resource, have got plenty of new ideas from there.

good luck with your training :-)

so hows the training going Plague? Ya putting in the time and effort & getting the results?

Hi I want to know what type of weight lifting what type of sets ie bench press squats ie in a list to increase my strengh power stamina for the fighting arts to get fit.
Wanted to put this type of question to the Forum.

Compound exercises like squats, deadlifts, bench press, overhead press and barbell row. These 5 make up the Stronglifts program and many others that come highly recommended. In addition, a good bulgarian bag or kettlebell routine is fantastic as well.

But typically speaking, if you're lifting heavy, don't do it any more than 3 times a week and try to do it on days you're not training. If you have to train, try to do it AFTER the lifts, as you can work technique no matter your current energy level, but its always better to lift from fresh.

As for getting big, if you notice yourself putting a lot of weight on, stop eating as much its that simple.

IMO everyone involved in an athletic based activity should know this lift.

After you learn this, add in the "jerk" movement, then eventually graduate into the full "clean and jerk".

It's a far more advanced lifting technique than others. For example, to do this, you already need to know how to deadlift, you need to know the starting position for the overhead press and a knowledge of how to squat would come in useful as well.

Certainly for the purposes of a kicking martial art, learning a proper squat and a proper deadlift should have priority. A basic hardstyle kettlebell swing wouldnt hurt either.

For isolated hang cleans?

For the full clean and jerk with heavy weight, then yes.

Hang cleans on there own are pretty basic though.

One of the best lifts IMO.