[Technicmartial]

Hey guys, I'm liking your site and love all the tips you guys are giving about fighting, but there's one area of this site that needs some buffing up.. the weight training aspect.. It might be a major pet peeve for me because I'm a personal trainer but I've heard so many wrong words of advice about power/strength, and it has annoyed me so much that I've decided to write this..

Hypertrophy (gaining muscle mass)
Rest time: 1:00 - 2:00 (1:00 for smaller muscles etc. back muscles.. 2:00 for larger muscles etc. quads)
Reps: 8 - 12
Sets: 3 - 4
Diff. Exercises: 6 - 9
Speed: 3 seconds negative/1 second pause/2 second positive
Diet: Eat almost double the amount of calories that you usually eat...

Strength
Rest time: 3:00 - 5:00
Reps: 3 - 6
Sets: 3 - 5
Diff. Exercises: 2 - 5
Speed: 3 seconds negative/0 second pause/2 second positive

Power
Rest time: 2:00 - 5:00
Reps: 3 - 6
Sets: 3 - 5
Diff. Exercises: 2 - 5
Speed: 1 second negative/0 second pause/1 second positive

Muscular endurance
Rest time: 0:30 - 0:45
Reps: 15+
Sets: 2 - 3
Diff. Exercises: 4 - 8
Speed: 1 second negative/0 second pause/1 second positive

Power endurance: Plyometrics.. using a medicine ball
Rest time: 5:00 - 7:00
Reps: 15 - 30 (once you start getting sloppy stop exercise)
Sets: 2 - 4
Diff. Exercises: 2 - 4
Speed: Explosive, Rhythmical

*Do training-specific exercises.. bench press and barbell rows are good for punching, squats are good for kicks.. just look at the motion that you are doing and compare it to a punch etc.
*When you finish your last rep you should be at MUSCLE FAILURE.. you should not be able to complete one more rep until the next set..
*When you do different exercises don't do another exercise with the same basic motion ex. push ups, bench press
*Don't train the same muscle group within 72 hours... but that doesn't mean you can't train other groups of muscles within that time frame
*ONE OF THE MOST IMPORTANT FIGHTING EXERCISES THAT PEOPLE OVERLOOK are forearm and wrist exercises! They improve your punching stability and strength! You should include these to your workout:

*Crushing grip - Most common equipment for this is the hand-grip
*Pinching grip - Pinch two weights and hold them together as long as possible.. alternating between the thumb and pointer finger, thumb and middle finger, etc.
*Extensor grip - Wrap a rubber-band around your fingers and thumb and stretch it. (not one of my favorite exercises, but if your grip muscles and extensor muscles aren't equally trained, you could have health problems in the future)
*Palms-up wrist curl - Put your palms face up with your wrist resting on your leg while holding a dumbbell, roll the dumbbell down to your fingertips, then curl your fingers and roll the dumbbell up to your palm again, bringing your fist to you
*Palms-down wrist curl - Put your palms face down with your wrist resting on your leg while holding a dumbbell, have your fist facing the floor, then face your fist towards the ceiling
*Baseball bat raise - Having a weight secured to the end of a baseball bat, and your arm to your side, hold the unweighted handle side of the bat and raise it up and down to the full range of motion
*Opposite baseball bat raise - Same thing, just holding the handle upside down so that the weighted end is behind you
*Baseball bat turnover - Hold the weighted bat horizontally out in front of you with your palm down, then turn it so that your palm is up.. Alternate


I think I covered everything.. Don't hesitate to ask any questions

[PinStripes13]

Amazing info here. I appreciate things like this. I recommend a sticky

[Juno]

Thanks a ton for this, Technic. I'm going to sticky this thread and change the title to something more relevant, alright?

I am just now finishing up a Health & Wellness course at my University. My teachers is also a physical trainer. Much of the info given here resembles what he tests us on. The reps and sets are a bit different, but look to be similar for the most part.

Great Job,
-Shane

p.s. *Do training-specific exercises.. bench press and barbell rows are good for punching, squats are good for kicks.. just look at the motion that you are doing and compare it to a punch etc. (I like this and swear by it a lot!)

[Homiesdontknowaboutsparta]

That was really well done.

[Technicmartial]

Originally Posted by Juno

Thanks a ton for this, Technic. I'm going to sticky this thread and change the title to something more relevant, alright?

sounds good to me

just spreading the knowledge

[SOUL_FIGHTER]

What should my diet be in power lifting?

[MasterOfWar]

Good stuff mate

[Technicmartial]

Originally Posted by SOUL_FIGHTER

What should my diet be in power lifting?

At the beginning of the day you should eat foods that help raise your testosterone (testosterone aids in muscle repair and strength)..
These are foods that help produce testosterone:
*Oysters
*Asparagus
*Almonds
*Eggs
*Brown Rice
*Cheese
*Turkey
*Avocado
*Bananas
*Pine nuts
*Salmon

During the day, you should be eating "clean" foods.. ex. whole wheat grains, meats, fruits.. Try to Reduce your sugar intake as much as possible..

The most important part of the diet is an hour and a half before the lift, and 30 minutes after.. The best way to use this time wisely is by keeping track of the glycemic load.. Which is the measurement of how fast a specific food's nutrients get digested into the bloodstream, then to the muscles etc. A glycemic load of 10 or lower is considered low, and a g.l. of 20 or higher is considered high. Load up on low glycemic load carbs about an hour and a half before your lift.. Then immediately afterwards, eat one portion of food with a high g.l., and high carbs (I recommend baked potatoes), and another portion of food with high protein.. The reason why I do this is because food that has high protein always has a low glycemic load.. Meaning it has to have something else with it to boost the speed of absorption.

Here's a site that has a huge database on glycemic loads.. Just search for the food.

[rafea23]

Nice this is really helpful

[HeavYxHiTTER]

hey whats a good weight lifting tech. that would make my punching faster?