Just confused after reading the FAQ

[Kenjamito]

So you mean to tell me my whole life, having chest/tri , back/shoulders/bi and leg days were just complete trash? It wasn’t all a complete waste of time that I wasn’t doing “Starting Strength” was it?

And when I started boxing, you mean to tell me that high reps/low weight workouts were also trash? Should’ve been doing “Starting Strength” for maximum effectiveness?

All I know is I tried a few starting strength workouts and then went to jiu jitsu class the next day and felt like trash. I don’t see how fighters are pulling this off when the lifting program demands for a “rest” day. I’d like to get on board though.

 

[Ilk]

I think that this forum has too much emphasis on strenght training.

However bro splits are really a trash unless your goal is body building you are already with huge muscles which means highly advanced lifter and a week recovery is a must for proper hypertrophy gains for such a huge body. If you are not in that highly advanced category you are better of having higher frequency training.

Regarding sport specific and strength training, while they relate pretty well for specific sport goals they hardly combine together due to CNS getting exosted.

You will need good understanding on fatigue management to build proper strenght program and combine it with 3 or more combat sports training per week.

I am saying that all based on my own experience with both strenght and.combat sports training. This is why I switched to hypertrophy training. It is less taxing to the CNS and they combine better. Hypertrophy training helps with muscle endurance. My shoulders thank me everyday when I hit the boxing gym. And lots of body builders use cardio training as an active rest and recovery for the muscles. However again you need proper knowledge on fatigue management. You cant just go on a week peaking with volume for a meta cycle while going 3 times or more combat sport training with lots of spars or heavy bag work.

Tldr bro splits suck if you are not very advanced body builder. Strength training combines well for off seasons with combat sports. Hypertrophy combines better. You need knowledge about fatigue management for whatever you do.

 

[Chad R. Thundercock]

So you mean to tell me my whole life, having chest/tri , back/shoulders/bi and leg days were just complete trash? It wasn’t all a complete waste of time that I wasn’t doing “Starting Strength” was it?

And when I started boxing, you mean to tell me that high reps/low weight workouts were also trash? Should’ve been doing “Starting Strength” for maximum effectiveness?

All I know is I tried a few starting strength workouts and then went to jiu jitsu class the next day and felt like trash. I don’t see how fighters are pulling this off when the lifting program demands for a “rest” day. I’d like to get on board though.

Truth is, most fighters use "extra supplements" in order to combat overtraining. Training wrestling, BJJ, kickboxing/boxing, and strength at once can severely deplete one's testosterone level due to overtraining no matter how perfect his diet or sleep schedule is.

 

[Johnsonville]

So you mean to tell me my whole life, having chest/tri , back/shoulders/bi and leg days were just complete trash? It wasn’t all a complete waste of time that I wasn’t doing “Starting Strength” was it?

And when I started boxing, you mean to tell me that high reps/low weight workouts were also trash? Should’ve been doing “Starting Strength” for maximum effectiveness?

All I know is I tried a few starting strength workouts and then went to jiu jitsu class the next day and felt like trash. I don’t see how fighters are pulling this off when the lifting program demands for a “rest” day. I’d like to get on board though.

Actually once your past the novice phase there is even a 4 day split as in intermediate routine in ppfst (mark rippetoes programming book). But I do starting strength and 8 hours of bjj and Muay Thai a week and feel ok. Maybe you should eat more or go to a lower volume program like easy strength or 5/3/1

~DaViD~

 

[NurseKnuckles]

@Kenjamito
The FAQ is a great place to start if you know little to nothing, and are trying to decide what best fits your goals. I'm pretty sure its clear that if you're participating in a sport you need to be careful about which program you choose, however SS is a good place to start for people who have never lifted or if its been a long time out of the rack. Recovery seems to be an issue with some people so you might have to tweak your programming to better suit your situation.

This is where the forum comes in handy. There were (somewhat still are) a few people here with some good insight and experience that will gladly help you out if you have specific concerns.

 

[Phlog]

I do a 4 day scheme, 1main compound lift a day Mon press, Tue deadlift, Thur squats, Fri bench. I'll be replacing Thur with circuits and making Tue leg day now my seasons football training has started. Sunday is main football practice, more on wed but it's just pass pro and technique.

I'll be doing that through till games start and then itll all be about the injuries and trying to keep what I got around proper recovery.

You gotta work to your capacity when you have performance constraints and pick your battles. Listening to your body and trying to be smart about it.

Edit: I got to this level by working at it for about 7 years. Started lifting once or twice a week and just built up tolerance to load.

Training should be broad at first definitely, strength is easy to gain a base in, then one can specialise to sport imo. Now I'm doing straight power stuff, sometimes quarter reps, banded presses, weird angled landmine presses, Olympic lift stuff, cable stuff at odd angles all very sport specific. All on a sound base of compound lifts strength.

It would have wasted time doing all that stuff at first because it would have got in the way of the real macimum strength gains. That said hypertrophy is definitely good for injury prevention imo, applied to the right areas to balance my common planes and directions of force, definitely a must for me .

 

[spiderguardman]

Doing a high volume lifting routine while training martial arts is extremely taxing. But doing more strength based lifting with lower reps with heavy but non maximal weights is a good trade off. You get slow but steady strength gains while be able to train at least a few days a week at your skills.

However implementing lifting to a routine takes some tinkering.
You probably need to remove some training in the begining and slowly work yourself into lifting. First month should be quite light etc. Also make sure you have the mobility to get into good form in all the lifts.
If not then address this during the first few weeks before going too heavy.

 

[Lip]

So you mean to tell me my whole life, having chest/tri , back/shoulders/bi and leg days were just complete trash? It wasn’t all a complete waste of time that I wasn’t doing “Starting Strength” was it?

And when I started boxing, you mean to tell me that high reps/low weight workouts were also trash? Should’ve been doing “Starting Strength” for maximum effectiveness?

All I know is I tried a few starting strength workouts and then went to jiu jitsu class the next day and felt like trash. I don’t see how fighters are pulling this off when the lifting program demands for a “rest” day. I’d like to get on board though.

https://forums.sherdog.com/threads/to-the-athlete-burning-out-on-ss-sl5x5.3892599/

 

[Kenjamito]

Interesting how they’re just using 3 lifts in that program. How does your body look after just power cleaning, squatting, and bench pressing?

https://forums.sherdog.com/threads/to-the-athlete-burning-out-on-ss-sl5x5.3892599/

 

[Lip]

Interesting how they’re just using 3 lifts in that program. How does your body look after just power cleaning, squatting, and bench pressing?

Completely proportionate. Honestly, you need very few other exercises. Overhead Press, Bench Press, Row, Pull Up, Deadlift and Squat will work every single muscle in your body and being strong in those lifts will do more for jitz than you'd think. The hormonal benefits of fullbody routines completely crush split routines unless you have very little time or just fucking hate fullbody routines.

That aside, eventually you do vary the exercises but not until you're stalling in those three.

If you don't know how to powerclean with proper technique, use the deadlift plug ins.

 

[Ilk]

Doing a high volume lifting routine while training martial arts is extremely taxing. But doing more strength based lifting with lower reps with heavy but non maximal weights is a good trade off. You get slow but steady strength gains while be able to train at least a few days a week at your skills.

However implementing lifting to a routine takes some tinkering.
You probably need to remove some training in the begining and slowly work yourself into lifting. First month should be quite light etc. Also make sure you have the mobility to get into good form in all the lifts.
If not then address this during the first few weeks before going too heavy.

To be honest I disagree that all based on my training. Doing lifts of 3or5 with maximum weight (85-95%) burns the heck out of me rather than higher volume training of 8-12 but with 60-80% of weight.

The first one taxes my CNS and a spar session or a soccer game is like a pain in the ass afterwards, filled with injuries such as shoulder, wrist in boxing or shin splints with soccer. The second one taxes the muscles and a boxing workout or a soccer game feels more like a relaxation or an active recovery. Again my own experience.

 

[spiderguardman]

To be honest I disagree that all based on my training. Doing lifts of 3or5 with maximum weight (85-95%) burns the heck out of me rather than higher volume training of 8-12 but with 60-80% of weight.

The first one taxes my CNS and a spar session or a soccer game is like a pain in the ass afterwards, filled with injuries such as shoulder, wrist in boxing or shin splints with soccer. The second one taxes the muscles and a boxing workout or a soccer game feels more like a relaxation or an active recovery. Again my own experience.

We all have some varying differences in how we handle load/intensity.
Maybe you did it wrong? Maybe you are just used to doing more high rep stuff etc. I know what you mean though, doing bjj after deadlifts can suck if you go to heavy. Thats why i said you have to ti ker with the routine to find a nice in between where you get your lifts in and progress without getting too sore.

 

[Legendary]

Well you just started strength training so of course you are going to have terrible DOMS. Over time the DOMS gets easier to deal with. It also takes some time to figure out the diet, recovery, and planning your sessions to not intefere with sport specfic training.

When I began with SS, that was all I could do. I had ZERO energy to do anything else. It takes a long time to build your capacity up to someone who is more advanced. Now I lift heavy twice a week and do my boxing stuff 4 days a week.