Conditioning FAQ - READ!

Discussion in 'Strength & Conditioning Discussion' started by Sonny, Jan 19, 2007.

  1. Sonny <img src="http://i69.photobucket.com/albums/u218/b

    Sonny
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    This thread is gonna be for most people who are new to conditioning and who are unfamiliar with some of the terms being used or are starting out from scratch.

    Q: I weigh 500 lbs. and I'm 5 feet tall, how do I lose weight?

    A: The simple answer I give to people who ask this is to eat less/better and move more. Try to find forms of exercise that you enjoy and will stick with so that you'll stay consistent with your exercise. In terms of diet, check out our diet and supplements forum for general ideas on how to improve your diet to help with your weight loss.

    Q: What is LSD?

    A: The LSD we refer to here means Long Slow Distance/Duration. Basically this type of training is done for longer sessions at a much lower intensity. This helps increase over all cardiovascular fitness and efficiency and will also accustom you to handling the stressors of exercise. After a significant amount of time is put into building your aerobic *base,* you can diversify your training more and incorporate higher intensity methods. For more info on this, click here:

    LSD TRAINING

    Q: What is Interval Training?

    A: Interval training is where you incorporate short periods of high intensity effort alternated with brief rest periods. A good example is the Tabata method where you would go hard for 20 seconds and rest for 10 seconds, you would continue to go like this for 4 minutes. It's best to vary your work to rest ratios to keep things fresh.

    Here's a good place to start to get an idea of interval training

    Q: What are Burpees?

    A: The Burpee is the ultimate bodyweight conditioning tool

    Also check out our 100 Burpee Challenge Thread for a glorious new way to make yourself cry.

    Q: I'm injured. How can I work through it?

    A: First of all go see a doctor. Getting medical advice here is forbidden as we don't want anyone to injur themselves further due to shitty information they got here. Basically, you'll have to discuss with your doctor which forms of exercise he/she would allow you to do with your particular injury.

    Q: How does Fighter X Train?

    A: We have a training of the pros thread here. It's important to realize that whatever these pros do in regards to their training has worked for them. This DOES NOT necessarily mean that it will work for you though.

    Q: Should I still lift weights if I'm trying to lose body fat?

    A: This can be summed up very nicely by my friend Standard.

    The number of times you lift and the number of times you train for conditioning should reflect your own fitness goals.

    Q: Should I lift weights before or after conditioning?

    A: This depends on your schedule, how much time you have to train per week and your overall goals. For someone who's serious about lifting, it would be wise to lift first and then do your conditioning. Trying to squat or deadlift with REALLY heavy weights could be a tad risky if you've just done a brutal sprint session. If you must do it this way allow for some time in between your conditioning session and your weights session.

    However, if conditioning/fighting is your main focus then you may want to do that first when you are fresher. Although some grapplers here have stated that they like to lift first before grappling because being fatigued forces them to focus more on technique.

    Q: I need to make weight for a fight how should I do it?

    A: This question pops up all the time. First of all most people agree that you shouldn't be too far away from your fight weight during the weeks leading up to the big day. Then it's just a matter of drying out a little water weight.

    Conditioning Regular Ian Coe gives some good advice on the subject

    Check out how some other pros do it here. And some other good info on cutting here and here.

    Q: Is X amount of mile spent biking the same as Y amount mile running?

    A: No. When the mechanics of a certain exercise differ from those of another you will have VERY little carryover. This is specificity at it's finest. This is why you may know guys who have great running endurance but gas out during MMA training and vice versa. Because of this, the best way to get more stamina for a given activity is to do that activity.

    We've all read that quote by Pedro Rizzo:

    This isn't to say that you should abandon ALL OTHER forms of training. Just understand that doing endless amount of gym cardio may not carry over well onto the mat unless you incorporate some form of sport specific training as well (i.e. rolling, sparring, sprawls, bag/pad work etc.).

    Q: What are Complexes?

    A:Complexes are performing two or more exercises in a sequence with the same load. You complete all your reps with one movement first, then complete all your reps with the next movement. Example: When combining a squat with an overhead press, perform 5 reps of squats first, then 5 reps of overhead press without dropping the bar.

    Here's a good article on complexes. And here's a video of Randy Couture's complex/circuit.

    Q: What's a good stretching routine?

    A: Here's a great stretching tutorial.

    Q: What are kettlebells and are they worth getting?

    A: From my british friend in the S&P

     
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  2. Sonny <img src="http://i69.photobucket.com/albums/u218/b

    Sonny
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  3. Bamaispriceless Black Belt

    Bamaispriceless
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    Great job Sonny. The only critique...I checked out the stretching guide, and the pictures look like some kind of gay dude (with his shirt off) doing gay yoga looking stretches...why couldn't they have gotten a hot girl to do those :)
     
    #3
  4. Sonny <img src="http://i69.photobucket.com/albums/u218/b

    Sonny
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    WHAT? I thought that was a topless chick!!!!

    Damn these glasses!!!
     
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  5. Brando Blue Belt

    Brando
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    Awesome, thanks Sonny. Only thing I noticed was that Smashius' kettlebell link is busted
     
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  6. Sinister Doctor of Doom

    Sinister
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    Holy shit it got done!

    *applauds*

    This thing has been over a year in the works. I know that's before your time as a Mod Sonny, but still. Good show.
     
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  7. Sonny <img src="http://i69.photobucket.com/albums/u218/b

    Sonny
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    Holy shit I thought you'd say it was crap.

    Feel free to add to it as you see fit.
     
    #7
  8. Revok Brown Belt

    Revok
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    Splendiferous.
     
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  9. Brando Blue Belt

    Brando
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    One more thing, there seems to be a lot of questions and threads about complexes (how they fit into your program, some sample routines, if they're worth it, etc etc). The "Energy Systems Training for MMA" is a great article that you gave a link to, but maybe you could toss in a question in the FAQ, something like "What is a barbell complex?" with that article recommended as a start, because there's a good chance a lot of people might miss it? Just an idea though, looks good nonetheless
     
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  10. Sonny <img src="http://i69.photobucket.com/albums/u218/b

    Sonny
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    Updated. I can't believe I forgot that. Thanks Brandon.
     
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  11. LPF4 Blue Belt

    LPF4
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    Great job.

    What happened to the PR stickie?
     
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  12. sennas Blue Belt

    sennas
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    this is great!!

    bookmarked :icon_chee
     
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  13. Standard Too dumb to learn, too stubborn to quit

    Standard
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    Great work sonny
     
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  14. Sonny <img src="http://i69.photobucket.com/albums/u218/b

    Sonny
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    I had too many stickies going so I unsticked it. Just search for it and bump it up accordingly a la Sherdog's strongest man.
     
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  15. Sonny <img src="http://i69.photobucket.com/albums/u218/b

    Sonny
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    I mentioned you in the liner notes. :wink:
     
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  16. Standard Too dumb to learn, too stubborn to quit

    Standard
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    thats what seperates great work from good work my friend... :icon_chee
     
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  17. Sinister Doctor of Doom

    Sinister
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    Hey where's that thread about mental conditioning that used to be a sticky...
     
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  18. Sonny <img src="http://i69.photobucket.com/albums/u218/b

    Sonny
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    #18
  19. Standard Too dumb to learn, too stubborn to quit

    Standard
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  20. rfells Blue Belt

    rfells
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    Cool!!!!!
     
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