Riptoes starting strength for martial arts

[ignatzami]

In the strength sport world a "beginner" is typically considered to become "intermediate" (for a male) able to:
Bench 1.5xbodyweight
OHP 1xbodyweight
Squat 1.75xbodyweight
DL 2xbodyweight

Obviously these are raw numbers (no lifting gear) and only aimed at strength competitors, but many times these are the basis of the numbers used in strength programs.

I've lifted moderately hard for years. I've NEVER come close to these numbers. Most of the people I lift with, even when following something like SL 5x5 Don't come close to these numbers.

Let's put this in perspective. I'm 6'3" 304lbs as of this morning. I play Judo, and am moderately fit.

Bench (1.5x) -> 450lbs
OHP (1x) -> 300lbs
Squat (1.75x) -> 525lbs
DL (2x) -> 600lbs

Those are insane weights.

I'm standing at 33% body fat, based on a body-fat caliper test. Not quite as good as an immersion test, but we'll go with it.

Even if I were to get down to six-pack weight, less then 10% body fat, I'd still weigh roughly 250lbs.

[IlikeOwls]

Here is a two-day per week lifting program. If you work hard on this for 6-12 months, you will be stronger than 95% of the people who spout silly things on this forum (the other 5% have already done something similar to this). Notation is sets x reps (3x5 is 3 sets of 5 reps).

A:
Power clean 5x2
Squat 3x5
Bench 3x5
Chin 3x10-15

B:
Power clean 5x2
Squat 3x5 (or front squat 5x3)
Press 3x5
Deadlift 1x5

Is it particularly important to do chin ups as opposed to overhand pullups?

[money]

Is it particularly important to do chin ups as opposed to overhand pullups?

I think they consider chin-ups more important than pull-ups because they make more use of the bicep, but several of the programs in the book include pull-ups as well.

[1point2]

Is it particularly important to do chin ups as opposed to overhand pullups?

When using a bar, I alternate between them. At home I don't have a bar, so I alternate between using rings (where the distinction mostly disappears) and using a gi for wide-grip pull-ups and narrow-grip chin-ups.

[Billy220]

do a modified version if it's too much

[GeROGeJaCk]

Actually I also was stronger, but my technique got better too, because proper technique requires a degree of strength. If you can't squat your body weight. Than you really can't except to someone that.

[money]

Than you really can't except to someone that.

wat :DudeComeOn:

[jnp]

Actually I also was stronger, but my technique got better too, because proper technique requires a degree of strength. If you can't squat your body weight. Than you really can't except to someone that.

Stop making low content posts in the technique forums. The PT forum is one of the training/technical forums. These are moderated for on topic and informative content.

Your posts are on topic, but they don't contribute any new information concerning the thread topic. This is a requirement for posting in this area.

[sterlingsinner]

I'll tell you that it's going to be tough going if you want to do SS and MA. I've been doing SS and BJJ for a month and it's been pretty rough. I get really fatigued on occasion but still progressing. On a positive note the muscle fatigue really helps me focus on technique instead of strength when rolling.
I chose SS because it's a fairly simple program and it doesn't require me to be in the gym for too long. The workouts don't require you to sit on the squat rack or one bench for the whole time so it's easy to get it done in a busy gym.
I do cardio on light days/days when I feel up to it. I've dropped weight but maintained my progress with the program following a diet program from my physician (I had a gallbladder removed and suffer from chronic pancreatitis so I have to follow a very low fat diet).
I think it's definitely feasible to do so I wish you luck on the program