Thai Warrior
Jr. Gnome
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« on: January 18, 2012, 02:06:42 AM » |
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I talk to some elite athlets and they said that for explosive power, when working out i need to do between 1-5reps and told me to stay away from 5-12 reps because those will help me only gain muscle. They say that doing 1 to 5 reps gets you that explosive power. Anyone knows more information about this topic? I would love to see your opinions or any articles. Thank you.
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Furius
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« Reply #1 on: January 18, 2012, 02:18:45 AM » |
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You increase explosive power by doing explosive exercises like the power clean for example. You can also do explosive bench press where you lower the weight slower than usual but push it up very fast.
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Progress diary: http://tinyurl.com/cf8hl2vGoals: - Squats 1,25x BW [X]
- Bench press 1x BW [X]
- Press 0,7x BW [X]
- Deadlift 1,5x BW [X]
- Barbell row 1x BW [X]
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Thai Warrior
Jr. Gnome
Reputation Power: 1
Posts: 59
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« Reply #2 on: January 18, 2012, 02:47:40 AM » |
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You increase explosive power by doing explosive exercises like the power clean for example. You can also do explosive bench press where you lower the weight slower than usual but push it up very fast.
Yes but how to include the explosive exercises in my workout? |
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Furius
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« Reply #3 on: January 18, 2012, 03:01:23 AM » |
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I would replace some of the regular exercises with explosive versions of them. Like push-ups where you push yourself high enough to clap your hands before coming down and explosive bench press for chest and power clean for back and so forth.
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Progress diary: http://tinyurl.com/cf8hl2vGoals: - Squats 1,25x BW [X]
- Bench press 1x BW [X]
- Press 0,7x BW [X]
- Deadlift 1,5x BW [X]
- Barbell row 1x BW [X]
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Paralysisxiii
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« Reply #4 on: January 18, 2012, 09:15:09 PM » |
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A complex topic, so complex in fact there are entire degrees and million dollar jobs devoted to it. The field of strength and conditioning is the field of power. Whatever sport these guys are a part of...power is the name of the game.
To call the advice given to you simplistic or a generalization would be grossly understating the truth of things. Here's my recommendation since anything told to you will be at best a half truth (I really absolutely mean any answer will be at best 50% correct):
Read The Theory and Application of Modern Strength and Power Methods by Christian Thibaudeau twice. Once to get an idea of things and again to understand any of it.
Then read
Advances in Functional Training by Michael Boyle (which I am currently reading now) for sensible applications of what you've learned.
Or don't learn anything and get a quality explosive power program. You likely won't be able to really apply things well without a lot of learning but such is the way of things. There's a bunch of highly touted stuff for this, The Truth About Quickness or Power! are the one's I've heard the most about.
Until you either read, get a program, or get a coach (and the best would be all 3 but I do recognize that's rough to do and I can't even do that) to become more explosive it is best you simply include low level plyometrics and agility drills 1-2 days a week, NEVER do steady state cardio and only do interval work and stick to a good strength program.
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Thai Warrior
Jr. Gnome
Reputation Power: 1
Posts: 59
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« Reply #5 on: January 19, 2012, 01:53:30 AM » |
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A complex topic, so complex in fact there are entire degrees and million dollar jobs devoted to it. The field of strength and conditioning is the field of power. Whatever sport these guys are a part of...power is the name of the game.
To call the advice given to you simplistic or a generalization would be grossly understating the truth of things. Here's my recommendation since anything told to you will be at best a half truth (I really absolutely mean any answer will be at best 50% correct):
Read The Theory and Application of Modern Strength and Power Methods by Christian Thibaudeau twice. Once to get an idea of things and again to understand any of it.
Then read
Advances in Functional Training by Michael Boyle (which I am currently reading now) for sensible applications of what you've learned.
Or don't learn anything and get a quality explosive power program. You likely won't be able to really apply things well without a lot of learning but such is the way of things. There's a bunch of highly touted stuff for this, The Truth About Quickness or Power! are the one's I've heard the most about.
Until you either read, get a program, or get a coach (and the best would be all 3 but I do recognize that's rough to do and I can't even do that) to become more explosive it is best you simply include low level plyometrics and agility drills 1-2 days a week, NEVER do steady state cardio and only do interval work and stick to a good strength program.
Thanks alot for the advice! I will try to get my hands on those books! I currently do MMA and I read that in sports like this you need POWER TRAINING. I don't kno any programs and I have searched but most of people want me to buy the DVDs online wich I cannot afford. Do you kno any strength programs for free or something? Thanks alot for advice. |
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mebsd
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« Reply #6 on: January 19, 2012, 07:10:07 AM » |
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find a good coach for MMA which should know what to teach/train you, check what the other fighters are doing. You can not train alone for MMA. You need a very good gym, coach, dedication, support, ...
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Alsavier
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« Reply #7 on: January 19, 2012, 09:46:18 AM » |
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Those you spoke to were correct, if you need explosive power, then mass is the last thing you need. Boxers, sprinters and so on need to be powerful with their own bodyweight. Things I can recommend are box jumps, speed work, and low rep high weight resistance training. The weight training will get you strong, and the jumps and speed work will help you stay explosive as you get stronger, as sometimes we can actually get slower as a result of weight training (if we neglect the speed "spectrum" so to speak.)
More or less explains what I just said. MMA?
Long story short? Listen to Louie. He trains powerlifters(World record holders)/sprinters(Olympic Gold Medalists)/american football players (Strength Consultant for the Green Bay Packers) all of whom have to be explosive for their sport. Fighter wise I'm not sure who he has trained, but in many youtube vids he mentions he trains some muay thai fighters and mma fighters aswell as boxers. |
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Thai Warrior
Jr. Gnome
Reputation Power: 1
Posts: 59
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« Reply #8 on: January 19, 2012, 10:28:19 AM » |
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Those you spoke to were correct, if you need explosive power, then mass is the last thing you need. Boxers, sprinters and so on need to be powerful with their own bodyweight. Things I can recommend are box jumps, speed work, and low rep high weight resistance training. The weight training will get you strong, and the jumps and speed work will help you stay explosive as you get stronger, as sometimes we can actually get slower as a result of weight training (if we neglect the speed "spectrum" so to speak.) CrossFit - "To Gain Or Not To Gain" with Louie SimmonsMore or less explains what I just said. MMA? Louie Simmons talking explosive power training exercises for boxing workouts.Louie Simmons Westside Barbell Training For Fighters.Long story short? Listen to Louie. He trains powerlifters(World record holders)/sprinters(Olympic Gold Medalists)/american football players (Strength Consultant for the Green Bay Packers) all of whom have to be explosive for their sport. Fighter wise I'm not sure who he has trained, but in many youtube vids he mentions he trains some muay thai fighters and mma fighters aswell as boxers. Thanks alot for the videos! Really helped me out! And also your advice, really helpful! I will do what you just told me to. Also, in gym i should continue my normal workouts with low reps and higher weightn now? Or I must do some special exercises? I do: Mo - CHEST/TRICEPS TU - BACK/LEGS WE - SHOULDERS/BICEPS TH: REST FRA - CHEST/TRICEPS SA - BACK/LEGS SU -SHOULDERS/BICEPS |
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« Last Edit: January 19, 2012, 10:42:48 AM by Thai Warrior »
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Alsavier
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« Reply #9 on: January 19, 2012, 10:53:33 AM » |
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If your goals are purely to be a better fighter, then MMA gym + explosive power work in the gym would be the route to go.
However if you want explosive power to be better at lifting, then you'd continue doing your routine but with an enhpasis on as you say "special" exercises.
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Thai Warrior
Jr. Gnome
Reputation Power: 1
Posts: 59
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« Reply #10 on: January 19, 2012, 12:01:54 PM » |
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If your goals are purely to be a better fighter, then MMA gym + explosive power work in the gym would be the route to go.
However if you want explosive power to be better at lifting, then you'd continue doing your routine but with an enhpasis on as you say "special" exercises.
This "If your goals are purely to be a better fighter, then MMA gym + explosive power work in the gym would be the route to go." |
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