a program combining Ross+Powerlifting+Bas?

Discussion in 'Strength & Conditioning Discussion' started by Cyclone Mike, May 10, 2008.

  1. Cyclone Mike

    Cyclone Mike Amateur Fighter

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    For those of you familiar with the Infinite Intensity format what would you think of doing

    Day1: warrior challenge
    Day2: interval training
    Day3: bench, squat, deadlift 5x5
    Day4: Bas Rutten workout
    Day5: rest

    repeat

    Do any of the characteristics of each type of workout negate benefits of each other? For example I know ross doesn't squat because it makes your legs to weak for your skill work, but i wanted to see if i could re-implement powerlifting back into my routine. and of course bas rutten workout to add something sport specific.

    This would of course be on top of my regular 4-5x a week bjj/thai boxing skill training.

    overtraining? add another rest day? dont try this at all? thoughts?
     
  2. FirstNobleTruth

    FirstNobleTruth Blue Belt

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  3. mechanikjoe

    mechanikjoe Orange Belt

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    I tried doing Ross' 50-day II program, and throwing in some Bas every now and then, plus my MMA training, and some heavy lifting as well and I stopped after a week because I was just beating myself to death everyday, overtraining waaaay too much. I'm sure it could work with better planning, but I just kinda added everything on top of each other thinking I could handle and I sure couldn't.
     
  4. grrthetree

    grrthetree Green Belt

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    Is that so?
    Not being a smartass when I say that either, I really have no idea how that works. can someone elaborate on this?
     
  5. Cap'n

    Cap'n <img src="http://img248.imageshack.us/img248/1955/

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    TS:

    I came here to give you good advice. But when I saw you saying squats make your legs weak for skill work, I instead wanted you to die of leprosy.


    So, please die of leprosy.
     
  6. brad_mn

    brad_mn Blue Belt

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    Deadlifts make you fat too. Stay away from those at ALL COSTS! :icon_chee
     
  7. kaboom187

    kaboom187 be aggressive.

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    I think he means fatigue wise. Ross would tell you to make sure you just push and train hard, perhaps even train faster and harder than before, so your legs will adapt to the stress.
     
  8. Jake Martin

    Jake Martin Amateur Fighter

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    Yeah, his point is that heavy squats fry the CNS and could quite possibly make your skill work suffer.
     
  9. spirez

    spirez Purple Belt

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    Ross does pistols and front squats. Not doing back squats does not equal not squatting at all.

    Personally i'd look to some sort of periodised plan where you would complete Ross' 50 day program from infinite intensity then once done, take a week off any serious lifting and then go into a 4-6 week maximum strength program.

    It all depends on how much you're competing. If you only fight every 3-4 months then something like the above would probably be fine as you could ease off on the skill sessions whilst developing max strength. and then bring back a good conditioning program like II for the last 2-3 months prior to competition.

    There are so many variables to take into account though.

    The Bas stuff could be thrown in in place of a warrior challenge every now and then.

    And lets not forget that even though Ross doesn't train traditional heavy deadlifts, he can still DL almost 3 times his bodyweight:

    <object width="425" height="355"><param name="movie" value="http://www.youtube.com/v/95D7lj-A6tA&hl=en"></param><param name="wmode" value="transparent"></param><embed src="http://www.youtube.com/v/95D7lj-A6tA&hl=en" type="application/x-shockwave-flash" wmode="transparent" width="425" height="355"></embed></object>
     
  10. Cyclone Mike

    Cyclone Mike Amateur Fighter

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    this is exactly what i meant... Ross talks about how squats are definitely a great lower body exercise but for a combat athlete it is important to have fresh legs for skill work so he tries to build lower body strength in other ways.

    it wouldnt make much sense for me to talk trash about squats and then put them in my proposed routine...
     

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