Weight Training...Where now?

[KJM]

I am a CPTS " Certified Personal Training Specialist & Certified Strength & Conditioning most of what I train in is functional mobility and endurance balance coordination all geared in personal protection training .I am personal protection training specialist. The only way to train for personal protection is to train in P-H-A-T or Peripheral Heart Action Training witch is strength & cardio & flexibility all in one. How do you do it well in a gym you would have to use a full cerate or you can use dumbbells I also use resistance bands. The key is to move blood flow to one body part to another in a specific way hitting areas of muscle groups making blood flow go to your upper and lower body from lower to upper body back & forth that allows you to increase your cardiovascular efficiency maintain flexibility increase size & strength and build functional mobility & solid foundation .Just like when you are fighting! If you train like a bodybuilder you will look like Tarzan but hit like Jane. Just because you look good doesn't mean you can fight. If you ever seen a bodybuilders or guys that are over developed for one they can't move,two they reality can't hit hard because they don't have full R.O.M. it so funny LOL muscles may mean strength but it also can lose mobility and striking ability you can be come slow and unbalance most of them rip a biceps or a pectoral muscles because there extensor muscles are so over developed and tight. I train as a fighter. Gymnast have best strength functional mobility & balance coordination Why, (balance training) They train for movement and by training all their large and small stabilizers muscles and they don't even use outside resistance most if not all are body weight exercises Gymnast train for movement & for function they have Power, flexibility and speed. balance coordination All the things a fighter needs Functional exercises are the KEY well balance program that you can perform overall day to day.Train like a Gymnasts not like a bodybuilder.

Sunday:Rest
Monday:Conditioning Exercises
Tuesday:Power
Wednesday:Conditioning Exercises
Thursday:Basic Workout
Friday:Functional exercises
Saturday:Basic Workout


My basic workout is Hindu ( squats -,push ups), Hindu sit ups, chin ups.
My conditioning exercises to exercises (P.H.A.T) also exercises that strengthen the joints and tendons. flexibility

For power lifting I do inclined bench press,military press,and squats ,deadlights and bent over rows ) heavy weight. 6to8 reps 3sets

Here is what I am trying to achieve in order from important to least important:

1)Strength
2)functional mobility
3)Endurance

I also run and Train for every day except for the days I rest. Peripheral Heart Action Training the right way.See if you can do it in the GYM with equipment machines or that home with Free weights. Here's the workout routine{ First all weight resistance is weight that you can do only 8 to 10 reps you will move to exercise to exercise with NO REST the routine is designed for lower and upper body to pull blood flow from upper extremities to lower extremities and than back forth.Just like when you are fighting! Functional exercises for movement P.H.A.T ( START )1.FRONT RAISE 2. LATERAL RAISES 3.SHOULDER PRESS 4. SQUATS then go right in to 5. ONE LEG SQUATS<<< ON SQUATS USE (DUMBBELLS or resistance bands) 6. STANDING BACK ROWS 7.STANDING CALF RAISES 8. STANDING FRENCH PRESS 9. KICK BACKS 10. WEIGHTED DONKEY KICKS 11.UP KICKS PRESS. from same place 12.(abs work)BICYCLES with resistance 13.CROSS CRUNCHS with resistance 14.DEADLIFT 15. BICEP CURLS DUMBELLS across body 15. STANDING BARBELL CURLS 16. SQUATS-DEADLIFTS all in one move.17. PECTORAL CROSS 18. FLYS 19. SEATED ROWS 20. CHEST PRESS or Push Ups 21. PEC DECK or CABLE FLYS 22. LUNGES then go in to 23. LATERAL LUNGES ON LUNGES USE (DUMBBELLS or resistance bands) 24.SHRUGS 25. FORARM CURLS & REVERSE FORARM CURLS. That's it. See if you can do all of that in 20min remember with WEIGHT that you only could do 8 to 10 reps with non stop and more important good form no " CHEATING" on form!!




Edited by - KJM on December 04 2002 20:23:10

[KJM]

Also here's a site there is a book called Fit to Fight>>>>> Its not bad if you want to get some ideas for training http://www.peterconsterdine.com/protection-publications/books.html#fit-to-fight

[Spineflow]

KJM

very good post

Could you recomend any good books or research papers on functional mobility.

I am very interested in this. I have been exposed mainly to Pilates and Mckenzie exercises from a rehab perspective

[Dochter]

KJM,
Thanks for all the good information.
Am I correct in interpreting your conditioning routine as consisting of single sets per exercise type?

My one concern is that your program wouldn’t preserve the strength that I have due to the low number of sets for some muscle groups. Any recommendations for this?

You are correct that many lifters tend to lose flexibility, one reason I am very diligent in my stretching. Also as far as I'm concerned I agree that no one should lift like a bodybuilder, I lift for strength.

Anyone else have information along these lines, or like what xantidote posted?

[KJM]

My one concern is that your program wouldn’t preserve the strength that I have due to the low number of sets for some muscle groups. Any recommendations for this?

Yes,it is one set for each body part,remember with weight that you can do only 8 to 10 reps you can't do more than that you will be so tired and out of breath with one set of each body part you might not even make it to the end of the routine most don't if it is done right. You must go to one movement to the next no rest! Try it you will see how hard it is and you will most likely have to adjust you weight most ppl start to heavy.

My one concern is that your program wouldn’t preserve the strength that I have due to the low number of sets for some muscle groups. Any recommendations for this?

Most ppl think more is better it is not the case I can get a great workout High intensity in 20 to 30 min.The main word here is intensity.Warm up muscles by cycling rowing and so on about 20min once your body temp and blood is warm go right in to your weight training. If you work out right and intense you only need about 20to 30 min (Example most ppl do about five sets per body part Like bench press Why? For poundage progression or pyramiding do 15 reps than 12reps and then 10 then 8 to 6 do a pump out set.Why, start with the weight you can do only 10 or 8 reps 8 reps is better then go down to 5 reps you well only need three sets you don't need two warm up sets its BS once your blood and body temp was warmed up by cardio you a warmed all your muscle groups. Also when you start with a compound movement like a press why do ppl feel that they need to warm up for a secondary movement like Fly's or Pecdeck ? No reason waste of time if you cut out two sets for every body part and go to one movement to the next with little rest 30 sec or water break that is High intensity no BS you can and will get a great workout in 40min and you wouldn’t preserve the strength it will increase it on top of that you will lose body fat get muscle endurance.

Spineflow I get a lot of good books or research papers from Certified Strength & Conditioning alot of my school books I can get here http://www.humankinetics.com/products/showproduct.cfm?isbn=0873229770

[Dochter]

KJM,
Yeah, with your routine you're talking about circuit training, no big deal, yeah its hard, yeah its got the advantages you mentioned.

You're also correct about not needing to warm-up for every exercise within a muscle group. You're also right about necessary intensity and duration of workouts. When I'm by myself I usually get out in about 45 mins. I think that for the majority of martial artists what you’re proposing would work great.

Despite the validity of all of the above I'm still concerned about strength preservation with only one set per exercise type.

For example with chest you’ve got only 4 sets total within your conditioning workout. I find it hard to believe, though I may be wrong, that this would preserve or increase my strength (even with the inclusion of the once a week power lift day). I’ve currently got a 10 rep max of 315# and while I don’t care a whole lot about increasing this (though getting it to 335 might be nice) I also don’t want to lose it. As a personal trainer if I came to you with these concerns how would you address them?

Thanks a lot for the time.

Also on the site xantidote listed I found this article as well:
http://www.ultimateathlete.tv/features/articles/training_techniques/builditup.asp
While in the past I haven’t been a fan of the way she is combining muscle groups (kind of reevaluating it now) I think the strength training aspects are otherwise pretty good. What do you all think?




Edited by - Dochter on December 04 2002 23:33:33

[KJM]

Yeah, with your routine you're talking about circuit training, no big deal, yeah its hard, yeah its got the advantages you mentioned

No, I am not just talking about circuit training. You can apply this with free weights routine to push & pull, compound sets,and so on. Intensity doesn't mean to go heavy all the time, hitting muscle groups from different angles getting muscle endurance doing functional movements for example (lateral lunges) Clean jerk press and so on will make you much stronger not just working large muscle groups. Large and small muscles work as a one unit most ppl don't work small muscles groups( Stabilizer) these muscles groups make the large muscle work in movement & in function. Also even with the inclusion of the once a week power lift day that is what is good for me.My one day of power lifting are most ppl full week of power lifting I need to rest my muscles plus and it hard on my joints. I will get very bulky very fast I am 6'0 ft and 200 pounds I can easily get to 225 if I power train more than that a week.My body weight exercise & conditioning routine keep my strength preservation.Also on the site xantidote listed I found this article to be sound routine. Combining muscle groups is how the body work naturally again training for functional movements is the best way to train. Lets look at the evolution of Rocky, stay with me here ok, first he trained for skill and how to use his power .Then in Rocky 2 he trained for Speed & power .In Rocky 3 he train for muscle endurance and so on. It looks like you have power and strength by train for muscle endurance functional mobility & balance, coordination if it done with (Intensity) you shouldn't lose your strength it should make you more well rounded and stronger.






Edited by - KJM on December 05 2002 01:51:40

[Dochter]

KJM,
The conditioning routine is what I was referring as resembling circuit training (as I know it and see it practiced). The intensity is a must and should be part of everyone's workouts; I know my targeted muscle group is sore for a couple of days after. As I've come to know my body I don't think I'd maintain my strength in your system.

What are your thoughts on combining opposing muscle groups. I've always been of the opinion that complementary combinations cheat the subordinate muscle group. If my schedule doesn't let me get more gym time I'm thinking of essentially using a combination of the linked to workouts but with opposing muscle groups (chest+bi's, back+tri's etc).

P.S. If you’re lifting free weights and particularly dumbbells you're working your stabilizers. Tiny target exercises are for bodybuilders.

[KJM]

Reciprocal training, This type of training is important to help you maintain muscle balance in your overall development that well equally work opposing muscles groups I personally like chest & back, Bi's & Tri's and so on I find that it more balance but working (chest+bi's, back+tri's etc).Works too.

If you’re lifting free weights and particularly dumbbells you're working your stabilizers. Tiny target exercises are for bodybuilders

Yes, working with dumbbells do work your stabilizers.I talk about other ways to work stabilizers with baps boards or medicine balls, standing on thick mats while performing exercise or stand on one foot. Doing this will improve overall balance and coordination. That's because your body is continuously making the necessary adjustments to maintain your posture working stabilizers through the whole body your "Core"muscles of the thorax & posterior abdominal wall and so on . The spine muscles that run from your neck down to your tail bone erector spinae, longissimus, iliocostailis. their are deeper muscles than then that like intertransversarii and so on I don't want to bore you with the anatomy. Tiny target exercises are for bodybuilders, I disagree I am talking about abductors,adductors extensors of the hips, flexors of the knee elbows wrist & invertors, evertors of the ankles these muscle are the muscle that are used in movement & function. My opinion that all MA should know Anatomy of the human body for many reasons if you know how the body works you can easily hit targets when I look at a person I can see right through their skin I know that sounds werd but I can.

[Phrost]

If you're looking for a great online weight training program, use www.freetrainers.com

They'll customize a workout routine, and diet, based on your needs/goals. It's all FREE too, and that's the best part.

You keep track of your progress by entering sets and reps into their tables, and at the end of your several week program you get charts to show your progress.

It's pretty killer. That's what I've been using for about 8 weeks now to rebuild my foundation.

Check it out.