11/07/2006 2:09pm, #1
- Join Date
- Sep 2006
- Ontario, Canada
Increasing 1RM - potential hazard for strikers?
I've recently started having a real, non-sporadic weight training routine to improve my martial arts. Right now I'm looking for a kickboxing-centered workout, and therefore I pick a weight with which I can do between 8-12 reps before failure and do about five sets of 10 reps per muscle group - so far so good.
Anyway, my friend who got me onto weight training does Judo and he trains primarily to increase his limit strength, doing sets of maybe 3-6 reps. Apparently high limit strength is useful in grappling arts like Judo. Since I'm taking an MMA (read: submission wrestling) class right now, I was considering throwing in some high-weight, low-rep exercises into my routine.
My only concern is, will working on high weight low rep stuff impede my striking? One always hears about certain weight regimens "slowing down" the fighter. Should I just stick to 8-12 land and slowly build strength and endurance or can I throw in a 90% 1RM rountine once a week for fun?
Any advice would be appreciated.
P.S: In case these facts are relevant; I am twenty, male, work out at the gym two to three times a week (and do martial arts classes two to four times a week), I try to eat healthy and take protein supplements post work-out, I pretty much never have a spotter, I'm in decent shape from tons of freehand exercises every night for the past few months, and my workout is primarily upper body at the moment (don't worry, I'm working more lower body stuff in as my back gets better)
11/07/2006 5:49pm, #2
I do 2x5 reps routine, with 90% of max, and havenīt gotten slower or stiffer so far. In fact I can kick faster, because my legs are more flexible, and donīt hold back from fear of tearing.
11/07/2006 6:13pm, #3
Getting stronger will help your striking. Low reps get you stronger. The problem is doing low reps for strength and not having any endurance for grappling.
11/07/2006 6:23pm, #4Originally Posted by Epicurus
Back on topic.
The problem with high weight low rep (muscle mass building) is that some people tend to become "muscle bound"
This is where you are capable of lifting large amounts of weight but not able to peform other tasks as well (such as punching) The trick is to stretch. Have a stretching routine that you do everyday. Nothing fancy or time consuming. This will allow the muscles to stay useable.
11/07/2006 7:14pm, #5
People actually still use the term "muscle bound"???
11/07/2006 9:52pm, #6
- Join Date
- Sep 2006
There are basically no drawbacks to increasing limit strength. Limit strength is the base for the other kinds of strength. Low reps and heavy weights are good. Lift fast, none of this slow bodybuilder crap. Compound exercises and olympic lifts are your friends.
5 sets of 10 reps blows for just about any purpose.
Muscle bound? Wtf does that mean?
11/08/2006 12:48am, #7Originally Posted by RoninPimp"Keep a sharp knife, shiny boots and be on time."
11/08/2006 1:52am, #8
As far as muscle bound goes, do you know how hard it is to become "muscle bound". Increasing muscle mass to the point you become "muscle bound" is going to be hard as hell, or else a lot more people would be jacked up.
Now some better advice is to beware of muscle imbalances. If you can bench 400 and row 100, theres a problem that needs to be fixed as it will hinder your movements.
Increasing limit strength is fine, I do it and have not become slower, if anything it increases all other types of strength or at least the potential to which they can be developed.
11/08/2006 1:55am, #9
Also, weight lift ( try power lifting style routines) to gain strength. Weight lifting to increase cardio is probably inefficient, much like running faster to increase leg strength, your better off squatting (although sprinters have pretty strong legs).
If you want to increase cardio, do cardio, like running/sprinting/burpees/bodyweight conditioning.
11/08/2006 6:47am, #10Originally Posted by RoninPimp
I use the term ,uscle bound to describe when someone only tries for strength and never focuses on the flexibility part of training.