New Routine Thread

Discussion in 'Health and Fitness' started by Pretty In Pink, Jun 21, 2017.

  1. axelb

    axelb Master of Office Chair Fu

    I was wondering with Fish Of Doom would bless us with his plethora of juicy strength information :D

    A lot to take in to start, but follow that and you'll be good :)

    Ah the days of linear progression, I like to look back on those days and the readily available gains and reminisce :cool:

    edit: once you get going on your routine, look out of the gymbro's telling you how it is, and the only way to make gainz is by doing "X" routine. Just stick with you plan derived from FOD's information and it'll all happen like magic, over time; slow but satisfying magic.
  2. Fish Of Doom

    Fish Of Doom Will : Mind : Motion Supporter

    Not sure yet, to be honest. Respiratory is interesting, but I've always been drawn to the rehab side of things, so may also go towards neuro, traumatology, or somesuch. Still a ways to go before graduating, anyways, and I'm taking my time.
  3. icefield

    icefield Valued Member

    Fish pretty much covered it brilliantly the main points are stimulus, recovery and growth. For an mma fighter recovery and growth are the hard parts, how often are you doing classes your BJJ and mma classes?

    how often are you conditioning and how hard are those sessions?

    Strength is relatively easy to build in a layman, harder in a mma athlete the single best sources on this are Martin Rooney and Joel Jamieson both have trained strong mma athletes and both stress the following, basic compound movements, programming complete rest days in, and looking at risk reward when choosing your exercises, so overhead pressing might not be the best choice for an athlete already beating up his shoulders in wrestling and striking, trapbar deadlifts might be better for fighters than standard bars ( easier on the lower back, more on the quads) and so on.

    Also stay away from circuits and KBs if you want to build strength .
    Fish Of Doom likes this.
  4. Pretty In Pink

    Pretty In Pink Valued Member MAP 2017 Gold Award

    Well in part I want to build up muscular endurance as I'm finding I still gas in fights, even with running. I figured making my body stronger and more durable alongside running would do it.

    So would you guys say just weights and running and avoid circuits?
  5. axelb

    axelb Master of Office Chair Fu

    You can do all, but you'll need to track your fatigue, doing martial arts along with all that can be a fine balance.

    I would say that in most ma gyms I've been at, circuits are a similar workout, so that side is usually covered in class to an extent.
    Steady running will help aerobic capacity which is usually 30-40% of what you need for MA, the starting out with strength training, you will find progress comes steadily after your body initial gets used to it.

    I found I had to plan out the lifting and running sessions around classes so I am not to fatigued for MA which is essentially the primary goal. :)

    Once you get an initial plan in place, see how it goes and tweak it to something that fits, you might find you can fit some sort of circuits in also to assist with strength endurance and anaerobic capacity.
  6. icefield

    icefield Valued Member

    There are two sides to endurance the capacity of the system and the power it can produce, basically one is how big your engine or gas tank is, the other how much power it can continue to produce, if you are not working on both sides of the endurance equation you will still find you can gas in a fight.
  7. Pretty In Pink

    Pretty In Pink Valued Member MAP 2017 Gold Award

    Me lifting tonight. Corrections on technique please. Deadlifting 70kg 5x5
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  8. Fish Of Doom

    Fish Of Doom Will : Mind : Motion Supporter

    You need to set up better, but it's not quite terrible either. When you pull a weight off the floor (whether it's a dl, a row from the floor, an olympic lift, or whatever), you need to first load your body with the weight, before you start moving it, or you'll "meet" the bar late, and the sudden loading will make your upper body lag behind while your hips still get pushed up by your legs, which you can see here causes your back to flex and your weight to shift forwards.

    With a proper set-up, the bar, your hips, and your shoulders will start and stop moving at the same time.
    Just trying to move the three simultaneously may work well enough as a cue, or alternatively, imagine you're trying to raise your shoulders first, without raising your hips. This will make you straighten your back and apply force to the bar at the same time, before you start moving the bar, in such a way that body and bar are "connected" and can then move as a unit (if you ever see the words "athlete-barbell system" or similar, this is what it means).
    Or, if you fancy more casual/less technical cues, lead with your shoulders, not with your butt :p

    The lockout at the top could use some polishing too, but fixing the liftoff should already help. Since you're leading with your hips and not engaging much of your back (legs are engine, spine is transmission), you end up kinda hanging out above the bar with your butt sticking out. Instead, as soon as the bar passes your knees, your hips should push forwards and your shoulders should swing back ("get the hips under the shoulders") as your knees continue to extend. Squeeze your glutes hard as you do thid to help with this and to prevent overarching of the lower back on lockout.
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  9. Fish Of Doom

    Fish Of Doom Will : Mind : Motion Supporter

    You can also picture the action of setting up kinda as if you were bearhugging a dude and lifting him off the ground; you need to extend your back and hips as well as push with your legs, or you'd just kinda hold him there without him budging while you wiggle your butt up and down :p
    This is fundamentally similar, only you start in a slight crouch and the bar is hanging from your hands (incidentally, pressing the bar towards you helps activate the back and keep it tight as it engages the lats; tis generally a good idea, even if the weight is so heavy that it doesn't actually visibly move backwards)
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  10. icefield

    icefield Valued Member

    Hip are raising too quickly, and jerking with your arms as fish said, rather than type I'll leave this for you to watch, always best to learn from the greatest
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  11. Pretty In Pink

    Pretty In Pink Valued Member MAP 2017 Gold Award

    That video helped a lot and helps explain Fish's quote "lead with your shoulders".
  12. Pretty In Pink

    Pretty In Pink Valued Member MAP 2017 Gold Award

    35kg on the grappler. Definitely hard but I duno if it counts as a compound lift :p
    axelb likes this.
  13. icefield

    icefield Valued Member

    Serious question what are you looking to accomplish with doing that??
  14. Pretty In Pink

    Pretty In Pink Valued Member MAP 2017 Gold Award

    Compound movement, punching power....
  15. icefield

    icefield Valued Member

    Ok to be honest I'd say you were wasting your time because
    1 it's not a compound movement as such
    2 punching is a speed strength movement not a power movement so the movement is largely useless for that
    3 technically the movement is not close.enough to the punching movement to actually have any carry over

    Honestly squat bench deadlift to build general strength and do your sport to make that strength carryover to said sport and be sports specific.

    Want to make your punches more explosive do med ball throws, hit the heavy bag with max power for short duration and long rests and do some jumps.
  16. Pretty In Pink

    Pretty In Pink Valued Member MAP 2017 Gold Award

    So I'm almost two weeks in and so far, I've injured my neck (bad deadlines I think) and my legs are in a constant state of soreness. It's not too sore, but I am aware of it.

    I'm also feeling better already regarding training. Probably purely a mental benefit but feels sharper sparring now.

    Doing bench press today.
    axelb likes this.
  17. axelb

    axelb Master of Office Chair Fu

    I'd like to say that the soreness goes away over time, but then you up the volume or intensity and then it's back again. :D
    Pretty In Pink likes this.
  18. hewho

    hewho Valued Member

    I've been sore in one muscle group or another since I started lifting seriously. If it's genuine pain, go get it checked, if it's DOMs then I find just going through the motions of a workout seems to help. It's good you're feeling benefits, mental or not. Stick with it man!
  19. Pretty In Pink

    Pretty In Pink Valued Member MAP 2017 Gold Award

    How deep should I squat? I didn't feel like I was going deep enough so now I'm definitely going more than 90 degrees with slightly lighter weights.

    Yesterday 50kg deeper squats. 5x5
  20. axelb

    axelb Master of Office Chair Fu

    that depends; generally speaking you should aim to squat below parallel - that is you flex of you hip crease should be just below the top of the knee joint.

    What type of squats are you doing - front/ high bar back or low bar back squat. - On a very broad level, the depth is usually deeper going from left to right of that list, front squat deepest, low bar back squat the highest.

    You need to make sure you hit that depth so that your hamstrings are engaged - if you have problem hitting that depth you're probably lifting too heavy.

    With Starting strength and other 5x5 based programs, they usually say start from 20kg barbell - don't worry about it not being heavy enough, as you want to make sure you're getting the form right. The numbers will go up quickly when you're starting out.

    Additionally, with the low bar back squat, for most people you don't want to be hitting too deep, whereas with front squat you'll find you go a lot deeper naturally based on the body position (more upright)
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