weight training ........

[cioGium]

First i will tell you my program and the ask the questions :
monday 19.30-21.00 training qwan ki do
tuesday 19.00-20.30 training qwan ki do
wednesday 17-19 judo
thursday 19.00 - 20.30 training qwan i do
friday 17.00-19.00 judo
saturday 09.30-11.00 qwan ki do
sunday rest.

i want to include some weight training and here are my options . At my judo club there is a weight lifting rom where i can go 1 hour before every judo workout .
-is it ok to do it this way or should i try to go to a gym in the mornings.
-do you know any good HIT training sites . I was thinking about addind only 1 day of weight training a week - either wednesday or friday (is it much 2 days??)
can you sugest me a HIT program ?
i was thinking : squats,dead lifts , dips(or benchpress), shoulders press and pull-ups(first me then weighted). but have no ideea about how many reps or series.
help.

[Sean O]

HIT Programs (http://www.bodybuilding.com/fun/hitprog.htm)

Well, it doesn't really matter what time of day you train, but I find it best to do it when you're most energized.

If you're going to weight train keep the sets low (like 3) and the reps high (about 12). Make sure to do a half hour of cardio work followed by stretching before you start. You COULD just work out 1 day a week, but that won't really be as good for you. On the days that you work out, use enough weight so that you feel sore for at least 2 days. Then once you feel normal again, work out some more. And make sure you remember to work every body part.

[r4bid]

If you are planning on doing HIT then you want to build mass and strength. Yoda is the real knowledgable one in this area so I wouldn't do anything without his approval but I can offer you a bit of advice to take until he happens to see this thread.

You should be doing low reps (around 6) and low sets (2 or 3). Make sure to rest a full 48 hours before working out again. Go for compound lifts like the bench press, squats, deadlift etc... as they allow you to work multiple muscle groups at once.
Stretching is very important and should be done for each bodypart you are going to work and can even be done between sets just to be safe. Don't do any of that bouncy streching stuff, its bad for you joints.

As for cardio, that is totally unrelated and can be done whenever but if you do too much of it you will burn muscle along with the fat.

As I said before, wait for Yoda to comment before you do anything drastic. You might want to pm him to get his attention to this thread.

[Jazman]

Stretch, lift, stretch, eat, sleep, eat, eat, sleep, stretch, lift(my workout :D )

hmm... HIT, don't like the sound of it, sounds like it hurts... :D But anyways, I'm gonna suggest 2-3 sets with mid reps of 8-10, but I've also found it nice to do one workout a week with low reps of 5-6. If you want to do all your excersizes in one day instead of splitting your workout into 2 days(upper body and lower body or a mix), I suggest 3 days a week, if you split your workout into 2 days I suggest doing it 4 days a week(that's 2 upper and 2 lower a week)

hmm... wish I could find this book... really good workout book for pullups/pushups/cardio etc... It's called the "Navy Seal Workout" best $14 I ever spent. If you see it I suggest it, if I find it I'll post the pullup workout, took me from a max of 6 pullups to 11 in 2 weeks and almost the same in other bodyweight exersizes.

Of Course, Yoda should now alot more than me about such things

[Guitarboy1212]

Why would you want to build muscle and mass. That will slow you down in martial arts. it's better to do high reps and low sets, so that way you get leaner muscle, meaning you would be just as strong but without the bulkyness weighing you down.

[YODA]

Originally posted by Guitarboy1212
Why would you want to build muscle and mass. That will slow you down in martial arts. it's better to do high reps and low sets, so that way you get leaner muscle, meaning you would be just as strong but without the bulkyness weighing you down.


ROFLMAO :D:D:D

Someone else can have a go at this on THIS TIME. I'm getting tired of it.

Briefly - look at the physique of an olympic sprinter. compare it to a marathon runner. Who has muscle & mass? Who has more explosive speed & power?

[Mo Lung]

LOL

:D

[THEGREAT1]

can u be specific bout what you want to do weight training for, muscle/mass both etc etc

tis easier to provide accurate advice when the question is specific

HIT programs can be beneficial or not depending on your current condition and natural body building state etc etc

but they are certainly worth trying especialy if u have limited time available or have to mix it with other forms of training.

[Cain]

Came across some threads where things about weight training are clear -

http://www.martialartsplanet.com/forums/showthread.php?s=&threadid=1632

http://www.martialartsplanet.com/forums/showthread.php?s=&threadid=1818

|Cain|

[pgm316]

Originally posted by YODA



ROFLMAO :D:D:D

Someone else can have a go at this on THIS TIME. I'm getting tired of it.

Briefly - look at the physique of an olympic sprinter. compare it to a marathon runner. Who has muscle & mass? Who has more explosive speed & power?

So what are you saying YODA, the runner are all training wrong!? :D

I'd have thought the wrong thing years ago and many "highly" ranked MA'ists I know would still say the wrong thing!

Many people think of the muscle bound steroid freak as soon as you mention weight training. But now I do it myself, I really think its an important part of MA training.

A new weights question. Whats a good routine for the MA'ist that only goes to the gym a few times a month, this person also has a few of their own weights. Its a friend of a friend, not me, honest! :p

[Freeform]

When it comes to this sort of question I think you should take a long hard look in the Health and Fitness section of the site, I think its ALL been said before.

Except for the benifits of living solely on a diet of Guiness, cheese and pretzels! :D

[pgm316]

No no no, its always the intense training regimes that get mentioned, never the lazy once a week gym person! :D

[Freeform]

Once a week, god man, push it to 6 sessions a month, minimum!

Ooh, the Guiness is calling my name again......

[YODA]

Ok - one session per week strength training routine...

10min aerobic warmup
5min maintenance stretch / jopint rotations

Squat 3 x 8-12
Bent Leg Deadlift 3 x 8-12
Flat Bench Press 3 x 6-8
Chins 3 x max until you can do 3 x 12, then add weight

For all weights exercises...
1. Use strict form
2. look at the 1st set as a light warmup
3. All out nut busting temple exploding effort on the 2nd & 3rd set.
4. 2min rest between sets
5. Sip water throughout.

Should take you no longer than an hour.

[Guitarboy1212]

Could someone give me a straight answer and proof as to why bigger more massive muscles would be more helpful then leaner lighter muscles in Martial Arts.

[r4bid]

Bigger muscles are more powerful muscles as the strength of a muscle is directly proportional to its size. Stronger muscles means stronger strikes which means mure hurt opponents.

[Guitarboy1212]

The strength of the muscle isn't directly proportional to it's size. Their are different types of muscle fibers. Lean muscles are made up of different muscle fibers than bulky muscles.

[YODA]

Originally posted by Guitarboy1212
The strength of the muscle isn't directly proportional to it's size. Their are different types of muscle fibers. Lean muscles are made up of different muscle fibers than bulky muscles.

Wrong.

Big muscles are strong muscles.

Muscle fibre types I and II are present in the same muscle.

Of course -you need the abilityb to apply that strength at speed. You getting that strength is the 1st step.

[pgm316]

Originally posted by YODA
Ok - one session per week strength training routine...

10min aerobic warmup
5min maintenance stretch / jopint rotations

Squat 3 x 8-12
Bent Leg Deadlift 3 x 8-12
Flat Bench Press 3 x 6-8
Chins 3 x max until you can do 3 x 12, then add weight

For all weights exercises...
1. Use strict form
2. look at the 1st set as a light warmup
3. All out nut busting temple exploding effort on the 2nd & 3rd set.
4. 2min rest between sets
5. Sip water throughout.

Should take you no longer than an hour.

Thanks for the advice Yoda! I'll improve my workouts, maybe even go more often ;) The chins is something I've not done, should be fun!

[YODA]

If you decide to do more than opne per week gimme a shout & I'll modify the routine.

[Greg-VT]

So it's best not to have this same routine if you going to work at it more then once a week? Why is that?

[YODA]

Because training it at the intensity I stated - and following squats with Deadlifts, would be too much. For more than once per week I would include a different mix - maybe Squat & Deadlift in one workout and Squat & Power Clean or Hang Clean in the other. I would also include overhead press or push-press in one workout and maybe mix up the cing s& pullups a little.

[YODA]

......on the subject of weight training & conditioning in general - I'm about to start a new training protocol which is different from anything I've used before. It involves weights & bodyweight exercises and all manner of other stuff.

This is partly because I'm injured and need to take at least 8 weeks or so off martial arts training - but regulated conditioning is something I can work on whilst working around the injury (it's my hip).

I'm not going to give too much away - I'm unsure of the merits of this type of training so its Yoda the guinee pig time. From what I hear & from what I've read this is gonna rock. Watch this space :D

[Freeform]

Dave, how about a training diary article from you about it? Once you've done 8 weeks you could do a pro' and con's write up on the routine?

Just a thought.

Col

[YODA]

You read my mind :D

I'll log everything for the next 3 months :D

[Freeform]

Day 1, training hard, still not King.

Day 34, still training hard, I think the other gym users are admiring my lycra. Still not King.

;)

[r4bid]

Sounds great Yoda, I can't wait to hear your report.

[YODA]

Originally posted by Freeform
Day 1, training hard, still not King.

Day 34, still training hard, I think the other gym users are admiring my lycra. Still not King.

;)


LOL! You've been reading that Aragorn diary methinks :D

Have you read others?

[Guitarboy1212]

since this is still on the topics of conditioning, can anyone give me a good site on how to make a makiwara.

[steeldiscipline]

Originally posted by Guitarboy1212
Could someone give me a straight answer and proof as to why bigger more massive muscles would be more helpful then leaner lighter muscles in Martial Arts. As we know 90% of fights end up on the ground. Have you ever had a 6'5" 315lb bodybuilder laying on top of you on the ground? Me nether but, I bet it SUCKS.

[Cain]

LOL! :D

|Cain|