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Fellow members,
You may raise a few eyebrows here, but hear me out. If you look at football you will see that the game really started to change, evolve, the players started to get bigger, stronger and faster, sometime around the eighties. Bill Walsh and West Coast offense can be described as the first modern offence in many regards. Not coincidentally, around this time in Florida Darcey and Arthor Jones developed the Nautilus weight training system. This system allowed athletes to virtually exhaust all their major muscle groups in less than 15 minutes. Athletes could practice more scrimmage, they got results quickly and we now see how the NFL looks compared to back when guys were smaller and the playbook was more by the seat of one's pants.
I learned this system and was a trainer many years having been mentored by a brilliant weight training guy who many thought was a fool. This system worked great for me, and I saw many people have success with it so here is how it works: basically you want to go against many of the thngs that these days have already been put to the shelf: Your weight training, to get better results, should be less time and more intensity. You literally are working backwards. You want to increase intensity to the point where in one, or two sets you exhaust the muscle group being worked upon. Nautilus put this benchmark at 8 reps... But when you do those eight reps you are going slow and never letting speed push the exerscize, that includes both parts of the exerscize, so if I am doing a benchpress, lifting up slowly and bringing the weight down slowly. Form is everything. You want to always be resisting the weight and never cheat by using momentum.
It takes a while to learn to lift weights this way. As you progress you will find you have more strength and flexibility. The key is to push yourself to the point where you literally cannot complete another rep. I would start with at least two sets, maybe three... eight to twelve reps, no cheating slowly completing the lift both up and what was called the "negative" back then. Circuit training works best, but this can be done with free weights.
For those fighters, augment this training with explosive fast twitch muscle exerscizes. Take a weight and just drive it up fast and hard, do so until again, you cannot complete one more rep.
As you get better and better at working on a more intense level, DECREASE your sets and Decrease reps with 8 reps being the normative amount to decrease to. Ultimately you should be able to give your entire body a workout to exhaustion in about 10 minutes or so. it is harder than it sounds if you do not cheat. If you augment this with fast twitch work you will get the cardio you need and get amazing strength. You will also have time to work on your fighting craft, your sport, etc.
I started doing this again recently to rehab my knee after surgery and now to get back in shape. You are better off with interval training of maximum (sprint like) exertion rather than long runs.
You may raise a few eyebrows here, but hear me out. If you look at football you will see that the game really started to change, evolve, the players started to get bigger, stronger and faster, sometime around the eighties. Bill Walsh and West Coast offense can be described as the first modern offence in many regards. Not coincidentally, around this time in Florida Darcey and Arthor Jones developed the Nautilus weight training system. This system allowed athletes to virtually exhaust all their major muscle groups in less than 15 minutes. Athletes could practice more scrimmage, they got results quickly and we now see how the NFL looks compared to back when guys were smaller and the playbook was more by the seat of one's pants.
I learned this system and was a trainer many years having been mentored by a brilliant weight training guy who many thought was a fool. This system worked great for me, and I saw many people have success with it so here is how it works: basically you want to go against many of the thngs that these days have already been put to the shelf: Your weight training, to get better results, should be less time and more intensity. You literally are working backwards. You want to increase intensity to the point where in one, or two sets you exhaust the muscle group being worked upon. Nautilus put this benchmark at 8 reps... But when you do those eight reps you are going slow and never letting speed push the exerscize, that includes both parts of the exerscize, so if I am doing a benchpress, lifting up slowly and bringing the weight down slowly. Form is everything. You want to always be resisting the weight and never cheat by using momentum.
It takes a while to learn to lift weights this way. As you progress you will find you have more strength and flexibility. The key is to push yourself to the point where you literally cannot complete another rep. I would start with at least two sets, maybe three... eight to twelve reps, no cheating slowly completing the lift both up and what was called the "negative" back then. Circuit training works best, but this can be done with free weights.
For those fighters, augment this training with explosive fast twitch muscle exerscizes. Take a weight and just drive it up fast and hard, do so until again, you cannot complete one more rep.
As you get better and better at working on a more intense level, DECREASE your sets and Decrease reps with 8 reps being the normative amount to decrease to. Ultimately you should be able to give your entire body a workout to exhaustion in about 10 minutes or so. it is harder than it sounds if you do not cheat. If you augment this with fast twitch work you will get the cardio you need and get amazing strength. You will also have time to work on your fighting craft, your sport, etc.
I started doing this again recently to rehab my knee after surgery and now to get back in shape. You are better off with interval training of maximum (sprint like) exertion rather than long runs.
Gideon lock
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