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Post by Carl Elder on May 8, 2007 13:32:20 GMT -5
Im taking this class this summer called Theory of Resistance Training. I just got done with my first class and am very excited about it. I wasnt really sure what it was about going into it, the course descriptions suck! Anyways, its about how to design a program based around improving performance for athletes using resistance (weights). By the end of the class we have to make up a 12 week program for an athlete. If I get to choose what type of athlete I will either do Judo player or MMA fighter and post it on here. I'll probably post other updates important concepts I learn along the way so you can all benefit from it So far I learned or confirmed that lifting weights can make you slower depending on how you do it, and that athletes typically need to train for power not strength. Strength is defined as the ability to apply force, while Power is defined as both the ability to apply force and how fast you can do it. Some sample exercises he gave for developing power are "cleans" and "snatches"
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ninjamessiah
Black Belt
Strength, Discipline, and the Tae-Bo Way.
Posts: 173
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Post by ninjamessiah on May 9, 2007 23:50:03 GMT -5
This sounds pretty interesting, I'm looking forward to hearing some more about it.
Ironic, I picked up a book on strength trainging for martial arts yesterday and thusfar what I've read in it has said the same thing you just said. So it sounds like Power is the same thing as Explosive Strength?
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Post by Carl Elder on May 10, 2007 7:45:04 GMT -5
Yeah thats what it sounded like my instructor was saying. I think you can get the same thing from other weight exercises like bench press curls ect. but you need to make sure you are doing the reps as fast as possible. But Im not sure on that yet, but it makes sense to me. Unfortunately there is not a place for me to do snatches or cleans or dead lifts at the weight room in my apartment complex. But i saw this video that does it with dumbbells instead of barbells so I might try that. www.youtube.com/watch?v=J6JvhCTjicY although i think i will start with lower weight so i can get the technique down because it looks like it would be easy to injure yourself. Which is my biggest fear with weight lifting. This video come from here www.rosstraining.com/ which is a great site, its got a lot of cool exercises im going to try out, they look tough as hell! Im thinking about gettin his book also.
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judonerd
Black Belt
You got choked the **** out!
Posts: 179
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Post by judonerd on May 10, 2007 9:24:58 GMT -5
Good stuff. Keep it coming Carl. Let us know how your class goes. BTW, studied at a Gracie School in Chicago last week, and that might wind up being my permanant school. The facilities were awesome, everyone was humble as hell, and the emphasized gi, then no-gi, then kickboxing, in the order or priorities. They also are very concerned about actual self-defense jiu-jitsu (lots of similarities to our Japanese stuff) instead of just teaching you 17 guard sweeps in a row. BTW, rolling with their brown belt was awesome and awe-inspiring. He was very relaxed and had an instant response to every move I knew. www.chicagojiujitsu.com
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Post by Carl Elder on May 10, 2007 9:36:38 GMT -5
looks pretty kick ass, we do some self defense in the bjj club down here also. They also emphasize using the gi, one of the instructors told me that fighting with the Gi takes much more skill and if you can fight with the gi then you can fight without it.
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judonerd
Black Belt
You got choked the **** out!
Posts: 179
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Post by judonerd on May 10, 2007 13:25:29 GMT -5
The only difference I've seen is takedowns and clinches. It seems that on the ground its all pretty similar, but controlling the standup is very different. "Wizard" grips and inside-outside control, using the neck and shoulders as control points, etc. Thats why wrestling is more important in MMA now that everyone stopped wearing gis.
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Post by Carl Elder on May 10, 2007 13:39:16 GMT -5
Drink your milk, Calcium is not only important for your bones but it is also necessary for your muscles to contract.
Yeah BJJ club down here uses a lot of wrestling takedowns, but they do teach some judo style ones (ive only seen o goshi and o soto gari) they had me show O uchi gari once also, which works great as a counter for single legs.
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Post by Carl Elder on May 18, 2007 14:21:23 GMT -5
Here is an article we are reading for my class on explosive exercises and training. Its a pdf file but I cant figure out how else to get it on here, its like 4 pages so I ront really want to cut and paste it. Its a pretty interesting article though, d/l it if your interested. www.mediafire.com/?e1bhytsfrzo
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Post by Carl Elder on Jun 13, 2007 12:34:11 GMT -5
Here is a chart for different goals using weights. RM = Repetition Maximum so if you can do 3 reps before failure that would be a 3RM ect. The White letters are the best possible range of RM to do for that goal, then it goes from bolded to small in that order. So for power and strength you would want around 3-5 RM per set. and for endurance you would want around 15 RM. Hypertrophy is a big word for getting big, its when your muscles tear down and build more muscle fibers increasing your size and weight. Another way to look at it is: Strength: around 85% of 1RM for around 6 Reps Power for a single effort event: around 80 - 90% of 1 RM for 1-2 Reps Power for a multi-effort event: (martial arts) around 75-85% 1 RM for 3-5 reps Hypertrophy: 67-85% of 1RM for 6-12 reps Endurance: Less than 67% of 1RM for more than 12 reps As far as training for martial arts you shouldn't need to do muscular endurance training, that should all come from sparring and practice.
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Post by Carl Elder on Jun 13, 2007 12:56:06 GMT -5
Here is the routine I have made for my final project for a judo player. Exercise should be done in order with no more than 1 minute of rest in between sets. The movements should all be preformed as fast as possible to maximize explosive gain. Core Exercises Auxiliary Exercises You could do this entire schedule 2- 3 times a week, or split it up into s shorter work out for 4 times a week.
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Post by Carl Elder on Jun 13, 2007 13:16:35 GMT -5
For a striking art all you'd have to do is add some leg extension exercises for kicks everything else is already covered. ;D
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Post by Carl Elder on Jun 15, 2007 10:05:48 GMT -5
Myths about "toning" and "spot training"
The biggest myth about toning is that if you work out one muscle group the fat in that area will be burned. This is not true, fat is burned throughout the body as it is needed not just from one place. Its broken down and the energy that eventually comes from it travels through the blood stream.
If you want to "tone" it is better to work out the large muscle groups. Since they are bigger more energy is needed to make them work, also as there is more to break down there is also more to build back up which makes your metabolism work even harder. So if you wanted to loose fat you should do exercises like squats, leg press, bench press, dead lifts ect. Exercises that use multiple muscle groups and ones that use large muscle groups like the glutes, hamstrings and quads.
However if you want to loose weight you want to minimize hypertrophy since muscle mass weighs more than fat. So you would want to work more on strength or power. Although hypertrophy would probably be the best formula to "tone" as you muscle mass would be increasing while your fat would be decreasing so you would see results faster. But you would probably be gaining weight or staying the same weight but looking leaner.
To loose weight the best way is cardiovascular exercise of some sort. It should be done at a pace high enough that you can still talk without being out of breath but not to easy either. If you go at higher intensity than that you are using the anaerobic system which is not as good at burning fat for energy. Combining cardio with a weight lifting program is ideal for burning fat as the weight training will increase your metabolism.
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judonerd
Black Belt
You got choked the **** out!
Posts: 179
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Post by judonerd on Jun 15, 2007 12:25:20 GMT -5
This stuff is great. Thanks, Carl. I'll will be reading this stuff a lot.
BTW, happy birthday, Mike.
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ninjamessiah
Black Belt
Strength, Discipline, and the Tae-Bo Way.
Posts: 173
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Post by ninjamessiah on Jun 16, 2007 0:42:23 GMT -5
Awesome stuff!! This'll prove helpful in my training if I can get off my butt again.. And thanks, Dan. I read an article on MSN that says leg extentions are bad for your knees cuz they cause certain tendons to tighten out of sync with other tendons or something and it can cause damage...I've personally never had any problems with em. I suggest for anybody to try out some squat-thrust-tuck-jumps for explosive leg power, and single leg squats too. Squat thrust tuck jump: stand straight up, squat straight down so your hands touch the floor, kick legs out into a push up position, bring legs back in to squat position, then explosively jump as high as you can, bring your knees to your chest mid-air(careful landing) and back down again as you land, repeat process.
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Post by Carl Elder on Sept 14, 2007 21:07:12 GMT -5
We talked about this interesting method for calculating when you need to adjust the weight you are lifting. This should work for any goal you are lifting towards; power, strength, hypertrophy, ect. The only thing different you need to do is 4 sets instead of the normal 3. On the 3rd and 4th set do as many reps as you can possibly do. My instructor said that there has been reports of some pretty impressive gains using this system. I havent really looked to much into it other than whats here but it seems like a good way just to see when you need to start adding more weight and how much more to add other that the "well that felt easy" method.
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