|04-04-2011, 05:02 AM||#1|
Join Date: Aug 2007
Quoted: 2 Post(s)Rep Power: 10
Total Points: 112,981,974,785.86
some advice needed...
OK, Im currently on a good diet, doing lots of cardio.
i know i need to do more muscle work thats fight specific.
i dont do enough sit ups/press ups/pull ups etc.
I have always trained for fitness & speed, never strength (being as I have a athletic edge my style developed around speed, hand & foot)
I would like to better educate myself when it comes to weights & useful muscle work, but dont know where to start.
my goals are simply to tone up all over, develop a hard coat.
without losing nay speed, agility etc. (hence staying away heavy weights)
if anyone has any advice, routines, sets etc. they could recommend please do.
|04-04-2011, 06:36 AM||#2|
Up and Comer
Join Date: Dec 2009
Quoted: 2 Post(s)Rep Power: 7
Total Points: 22,307.73
I would say focus on at least pull-ups, chin-ups and push ups
Do them every day
Start off small numbers with your pull-ups as they are difficult but a lot of people avoid them because of this, which is stupid as they are the best exercise in my opinion
Your back, arms and shoulders tone up ridiculously fast if you keep at them 5-6 days a week
I would recommend the 100-push-up challenge (work your way through this from wherever you start) and at the same time work your way through this pull-up/chin-up program
if you need me to explain how it works I will
These exercises build muscle, and they build it fast but its not the type of muscle to weigh you down
it'll keep you fast, strong and lean, looking like a machine
I'll leave someone else to suggest any ab / leg exercises, i'm an upper body fanatic but I don't know jack about lower body
|04-04-2011, 09:38 AM||#3|
Join Date: May 2006
Quoted: 11 Post(s)Rep Power: 12
Total Points: 1,115,763.00
|04-04-2011, 07:58 PM||#5|
Join Date: Mar 2011
Quoted: 0 Post(s)Rep Power: 7
Total Points: 661,318,448,609.48
Also when you lift, stick to the big compound lifts. Squats, bench press, shoulder press (never behind your neck) and dead lifts. Look up plyometric exercises for power and great lower body conditioning. Also if you can, get a neck weight harness but keep it low weigh, high rep;as well as doing your trap raises to really get that sturdy neck needed.
Also keep you hands and wrists conditioned as much as you can. The old rice bucket exercises and tennis ball squeezes should definitely be something you need to do to keep you hands healthy. So many people seem to overlook that.
And find a great full body flexibility/stretch routine to do several times a week. Another important factor a lot of people seem to overlook.
You can do heavy weights, but go up gradually and make sure your lifts focus on power and dynamic lifting rather than struggling for a couple of reps at your 90-100% max. Focus on powering the weights out at 70-80% your max and get 5-7 good reps. This will fire up your fast twitch muscle fibres and give you size, power and speed. But watch your back on the squats and dead lifts. Good form always. If you can't do it with good form, drop your ego and drop the weight.
Last edited by Golden; 04-04-2011 at 08:05 PM.
|04-04-2011, 08:06 PM||#6|
Join Date: Mar 2011
Quoted: 0 Post(s)Rep Power: 6
Total Points: 107,284.64
I've become a convert to the effectiveness of the involuntary muslce contraction..Mostly because of the gains In hand Forearm strength after upping my heavy bag workout..Going to carry it over the thinking to medicine ball work..Yes I hate sit ups abdominal work..So I may benefit more than most from the involuntarily contractions from the heavy ball..
You can make a medicine ball easy by getting a cheap Basketball/Soccor ball and filling it full of sand..You can then duct tape on some padding if you want..Need a heavier ball try Iron shavings or black sand..Can get black sand for free from a river or ocean beach..All you need is a magnet and a plastic bag and a lots of time..
Last edited by Crushedknee; 04-04-2011 at 08:09 PM.
|04-05-2011, 09:01 AM||#7|
Join Date: Jan 2010
Quoted: 0 Post(s)Rep Power: 25
Total Points: 266,447,019,840.32
just type in "strength and conditioning training" into youtube. There is a wealth of knowledge.
Personally i like kettlebell work (clean and jerk, swings etc) and other explosive strength exercises like medicine ball push ups, dips etc.
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