M.a and weight training

[sinnsbip]

I have been lifting weights for about six years now, and i have been training muay-thai for about 1 year.
The problem is that the body building program i have been following slowed me down, and i kept getting a pump in my shoulders.
I therefore skipped the weight training, and both my endurance, speed, and flexibility went up.
But i have also grown alot weaker, so i was wondering if there was a weight training routine that could help me build up my strength again, while allowing me to keep, or increase my newly gained explosiveness and endurance.
Does anybody have any experience with this? I was thinking how many reps, % of 1rm, which exercises, how many days pr week, etc. I would be grateful for answers on this subject.

 

[Sy Ali]

Have you heard of Clubbells or Kettlebells? They are both a variation on Indian clubs.

Technically, you could even make your own home-made kettlebells.

I've heard that their use promotes functional strength gain without being too rough on joints, and is overall a good middle ground between cardio and strength training. It doesn't build bulk, but builds strength.. a sortof overall and multiple-direction strength.

Just throwing out an idea..

 

[daveyboy2345]

I have been lifting weights for about six years now, and i have been training muay-thai for about 1 year.
The problem is that the body building program i have been following slowed me down, and i kept getting a pump in my shoulders.
I therefore skipped the weight training, and both my endurance, speed, and flexibility went up.
But i have also grown alot weaker, so i was wondering if there was a weight training routine that could help me build up my strength again, while allowing me to keep, or increase my newly gained explosiveness and endurance.
Does anybody have any experience with this? I was thinking how many reps, % of 1rm, which exercises, how many days pr week, etc. I would be grateful for answers on this subject.

Bruce Lee and John Little have a weight training/nutrition book that may be useful to you, do a search on amazon or visit a book store like Barnes and Nobles, that's where I found it. EXPRESSING THE HUMAN BODY. I am not totallt sure on the title though.

 

[tattoofever]

i found when i was doing bjj sets of 15-20 worked out great and i didnt do small muscle groups as much stuck with the big groups

 

[Kane Fan]

I can help you if you want
but it won't sound like something that will work, but it will
up for it?

 

[sinnsbip]

I can help you if you want
but it won't sound like something that will work, but it will
up for it?

Sure. As long as its going to make me stronger without loosing my speed, im willing to try it.

 

[Judo Tom]

basically when i lift i focus on 3 factors strength, explosiveness and endurance.

for strength you have to have 'solid' #'s on all the main lifts like deads,squats,bench, mpress,rows thats the easy part and most likely you already have it if you have been doing a bb type routine.. after you form this strength base you should move on to other areas

olympic lifts will make you very explosive. you will be able to generate all your power in one instant.

circuit type routines can give you a great amount of musclular endurance. this is my lil style that i borrowed from someone else.. basically pick a compound movement (machines help in this case) pick a weight that you can do about 40 reps. do 40 reps and then rest for 5secs (10 TOPS) and repeat and pound out as many reps as you can.. aim for 30 (lower the weight while you rest if you NEED to) rest 5 secs and get as many reps as you can. switch to a new muscle and repeat

if you do all that you will be very strong, you could use your strength more effectively and you wont gas out during a fight and you will remain strong the entire time..

good luck

 

[Kane Fan]

Judo tom is right about Olympic lifts
BUT I would not try to teach myself Olympic Lifts, if you cannot get a strength coach or someone along those lines to show you the form you are probubly better off avoiding them
if you can find that training tho definatly go with them

ok first let me plug Pavel the guy who has increased my strength more then any other guy who's ideas I've read
I got this workout from a book called Power to the People
and the book is I think about 35 bucks
wich sound steep but the cycling info alone is worth it I thnk
ok enough plugging a guy I'v enever even met

the sytem is called Cycling (it is not steroids it's a different kind of Cycle)
it is done high frequency low volume
Pavel recomends 2 lifts per session I go with 3 and that has worked fine
you may want to alternate the 3 lifts you use each cycle to keep overall strength increases good

find 1RM on the lift
or find the weight you can get 10 reps with but the 10th rep is pretty tough
this generaly works out to 70% of 1Rm that's right on the money of how it worked for me
and that's where you start the weight
each lift gets 2 sets
each set is 5 reps
the second set of each lift is done at 90% of the weight of the first set
I prefer Step Cycles to Linear Cycles
on a Step Cycle you do the same weight 2 days
then up the weight of the first set by 5 lbs
generally that will up the weight of the 90% set by 5 lbs as well but every 3rd or 4th increase the second set stays where it was before and dosn't increase till the next two days
and then you move the weights up until you are around 90 or 95% of your 1RM for sets of 5 (or by that weight you may have dropped to sets of 4 or even 3) when the sets are dropping to reps of 4 it's generally a good time to stop the cycle (for that lift at least) and one week later (of rest no lifting) retest your max on that lift
you wil generally be suprised plesantly
I usually do doubles until the weight gets heavy then I do singles till I find a 1RM that's just how I do it tho

ok so for an example
200lb 1 RM

so you start your Steph Cycle like this
First Set 140lbs x 5 reps
Second Set 125lbs x 5 reps
day two you'd do the same workout
third and fourth workout would be
145x5
125x5 (oneof the exceptions where I just round down, next two workouts will be 150x5 130x5)

follow all that?
it tends to work best with Core Lifts but it can work pretty well on an isolation lift

any questions just ask I'l try to help

 

[Kane Fan]

so did you understand what I ment and are you going to give it a try

 

[sinnsbip]

so did you understand what I ment and are you going to give it a try

Sure, im willing to give it a go. Gonna keep you posted.

 

[sinnsbip]

Do you do this EVERY day? No days off?

 

[Kane Fan]

no
I do it Mon/Tue Thu/Fri
Wed/Sat/Sun are off days

 

[sinnsbip]

no
I do it Mon/Tue Thu/Fri
Wed/Sat/Sun are off days

Ok... Looks special, but i enjoy trying out new stuff...

 

[Kane Fan]

and often when I get to the higher weights (closer to my 1RM) I will cut the Frequency down to 3x a week