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First fight next year how should I change my lifting?

Discussion in 'Strength & Conditioning Discussion' started by Staring At Fate, Oct 30, 2010.

  1. Staring At Fate Refuse To Lose.

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    I would like to have my first amateur fight by the end of next year and I need help figuring out which exercises are hindering rather then helping me. So you have an idea of what I'm doing in the gym here's a list of exercises I do frequently.

    Dumbell Curls
    Barbell Curls
    Front Soulder Raise
    Lateral Raise
    Triceps Pushdowns
    Skull Crushers
    Pull Ups
    Chin Ups
    Dips
    Tricep cabel pull downs
    Recently started Deadlifting
    Recently started Squating
    Pushups
    Barbell Front Raises
    Dumbell Shrug
    Barbell Shrug
    Bench Press
    Incline Press
    One arm dumbell snatches
    Lunges
    Overhead press
    Leg Curls

    When I lift weights I usually do them slowly (Should I be doing them fast?) which I've noticed I have some strength but I also feel pretty slow right now I weigh about 151 pounds. I plan on joining the wrestling team next year and I've noticed a lot of the guys seem to body build but a lot of them aren't planning on fighting just competing in wrestling. I've looked at different routines starting strength etc but I feel like I should be doing exercises.
     
  2. KnightTemplar Halloween Belt Platinum Member

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    Even a Noob like me can see you're doing way, way too many exercises if you're planning on competing in any martial art.

    Lose the vast majority of isolation exercises and build a routine that's based on the Big Three plus Military Press and Chin/Pull Ups. If you don't want to run SS, fine. There are plenty of other good programs; the 2 and 3 day splits in the FAQ, 5/3/1, W4SB's etc.
     
  3. VoodooPlata Brown Belt

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    Read the FAQ, wherein your question is answered.
     
  4. Big H Blue Belt

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    read FAQ for a better routine

    and u should lift weight as fast as u can, even if the weight moves slow. but obv not to the point where u hyperextend badly if u use lighter weight.
     
  5. jacketwrestler1 Blue Belt

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    not enough exercises. Wheres the one legged squats on a bosu ball while being a with a stick by a man with a fu-manchu mustache.

    Serious note: Read the faqs you have it way to overcomplicated. Starting Strength is probably gonna be a good start for you.
     
  6. Staring At Fate Refuse To Lose.

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    Yeah I understand a lot of what I'm doing is unnecessary.
     
  7. tendersurrender Green Belt

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    yeah but atleast youre in shape, sooo that helps out a lot.
     
  8. Dr Boondigga Yellow Belt

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    Lol what a FAQ.
     
  9. Staring At Fate Refuse To Lose.

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    Didn't see anything in the FAQ that related to my situation.
     
  10. TAWS6 Blue Belt

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    now i asked this same question last week and everyone ripped on me, must of been that tiem of the month
     
  11. tendersurrender Green Belt

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    it must be that time of the month everyday then.
     
  12. MASShole Get it?

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    Starting Strength.

    Problem solved.
     
  13. TAWS6 Blue Belt

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    lol meow
     
  14. Dr Boondigga Yellow Belt

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    Q: Why did my thread get closed?

    A: Check the forbidden threads sticky, the chances are that it contravened these rules and that
     
  15. LZD Purple Belt

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    Then you didn't read it...


    There's about 10 routines that are actually good....lots of advice about lifting, a big list of exercises that are good, information on numerous ways of structuring a workout and those exercises into days/sets/reps, how to periodize the workout and get stronger, how to eat, blah blah blah
     
  16. KnightTemplar Halloween Belt Platinum Member

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    That many?

    SS and it's variations, 5/3/1, Westside, W4SB, Sheiko, 20 Rep Squats...that's all I can think of.
     
  17. Tosa Red Belt

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    alright, I'm game. Off the top of my head:

    1) SS
    2) Stronglifts 5x5
    3) Bill Starr 5x5, and it's variations
    4) Texas Method
    5) Westside
    6) WS4SB
    7) Sheiko
    8) Smolov & Smolov Jr.
    9) The russian squat routine
    10) WFW novice weightlifting routine
    11) 20 rep squats
    12) Hepburn
    13) Escalating density training
    14) Timed Total Tonnage
    15) Wendler 5/3/1
    16) Christy 5/3/1

    That said, some of the above aren't really routines per se. Westside and Sheiko are more like a system of princples and methods (I think the Wendler 5/3/1 is already somewhat like that, and will become that way more so overtime). And some are methods for training particular lifts, and aren't a complete routine, like timed total tonnage.
     
  18. KnightTemplar Halloween Belt Platinum Member

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    Good points well presented, Tosa. And I should have remembered Hepburn.

    What's the difference between the Wendler and Christie 5/3/1 programs?
     
  19. Tosa Red Belt

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    It's described in more detail here:
    http://www.sherdog.net/forums/f13/john-christy-5-3-1-a-1099053/

    But the short version is that overhead press in only an accessory, the main lifts are done as sets across, with no repping out, and the assistance is more limited.
     
  20. KnightTemplar Halloween Belt Platinum Member

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    Thanks. I think I prefer Wendlers.
     

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