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Discussion in 'Strength & Conditioning Discussion' started by DrBdan, Aug 3, 2010.

  1. DrBdan

    DrBdan Something clever

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    NOTE: I don't intend for this to be the new FAQ but rather a place to discuss changes and additions to the FAQ. Once this is done the info from the first few posts in this thread can be copied into a new FAQ. I'm going to paste the old FAQ into the first few posts of this thread so they can be discussed, edited, removed etc.

    --------------------------------------------

    Sherdog Strength & Power FAQ

    This thread is designed to point new lifters towards the information they need to get themselves started. It is not supposed to be an exhaustive list of everything you need to know, but should instead point you in the right direction. The best thing you could do to start with is to read Carnal's Treatise on The Lifting of Heavy Iron and then http://www.sherdog.net/forums/f13/read-886282/

    Please PM me with and errors, omissions or general abuse (if I’m no longer here then just PM a mod).

    Q: How do I get stronger for bjj/judo/mma/tha boxing?

    A: You get strong. Too many people fall into the trap of thinking there's some magical exercise that will make their training somehow more applicable to their art, bollocks. Strength is strength, go train heavy and hard and you'll find you get stronger on the mat or in the ring. One leg squats on a gym ball while avoiding a stick swung by an old man with a Fu Manchu moustache won't help.


    Q: Why did my thread get closed?

    A: Check the forbidden threads sticky, the chances are that it contravened these rules and that’s why it was shut down. http://www.sherdog.net/forums/f13/forbidden-topics-243478/


    Q: Why are you anti-bodybuilding in this forum?

    A: Most of the members are not actually anti-bodybuilding but instead believe that it has nothing to do with athletic ability and therefore does not belong in the strength and power forum of an MMA website. There are plenty of places to go and discuss bodybuilding, so we would appreciate it if you didn’t do it here.


    Q: Why do you guys hate machines?

    A: Machines require no stabilization of the weight and will often force an unnatural path of motion, that can lead to injuries. This doesn't apply to machines without a fixed path (e.g. cable machines). Compound freeweight movements are infinitely superior to machines, especially those that are used for isolation movements. A select few machines can be useful due to their specific function, like the reverse hyper or the glute-ham raise. Isolation machines do have uses for rehabilitation and correcting some imbalances, but the majority of your routine should be done on freeweights.


    Q: I thought technique was more important than strength. Is lifting heavy weights really important for MMA?


    A: Technique and skill is the most important things if you want to be successful as a martial artist, however to completely ignore S&P would be very foolish, when skill levels are equal it is often the stronger and better conditioned fighter that will win, otherwise there would be no point in weight categories.


    Q: Won’t lifting heavy things make me really slow and inflexible?

    A: NO! This is an ancient piece of nonsense that seems to never die, weights will actually make you quicker and if allied with a good stretching program will actually make you more flexible. However, if you lift slowly, through a shortened ROM and don't stretch then yeah they will make you slow and inflexible.

    This is powerlifter turned olympic weightlifter Shane Hammon. He is 360 lbs, and is an expert at lifting heavy things.

    Watch him squat 925 lb: YouTube - Shane Hammon Squatting 925

    Now watch him perform a box jump: YouTube - Shane Hamman box jump

    Does he look slow and inflexible?


    Q: Can I just do 200 reps with the pink, 2lb, foo-foo dumbbells? After all that gives me a wicked awesome pump and my arms feel really tired.

    A: NO! You have to lift heavy if you want to be strong. Read this article - Why You Should Lift Heavy Things


    Q: Why do so many of your links seem to be aimed at powerlifters and Olympic weightlifters, surely this isn’t what I want to help my MMA training?

    A: Powerlifters and weightlifters are experts at being strong; these guys know an amazing amount about how to train for an incredible level of relative strength. We don’t advise you follow the training routine of a powerlifter, as you have to also complete hours of technique training, sparring and conditioning work each week, but you can learn a lot on how to train for strength from these people. You look to bjj and boxing for elements of your training, yet neither of these arts will make a complete mma fighter, pretty much the same principle.


    Q: Do I have to do Squats/Deadlifts?

    A:YES, These are the two most important lifts in terms of overall body strength and development. No amount of benching and curling will make up for not doing them; any routine that does not include them is inherently flawed.


    Q: How do I get more explosive/powerful?

    A: First, understand that being explosive/powerful is about being able to produce large amounts of force quickly. For the majority of us, especially for those who have no or limited strength training experience, the limiting factor is the amount of force that can be produce (I.e. Strength). So start by building a solid base of strength, and after several months, you can add a small amount of explosive work, for example 5x3 box jumps once a week. Once you're at the point where haven't improved at this small amount of explosive work, despite getting stronger, you may benefit from the addition of more explosive/power work.

    Plyometrics refers specifically to exercises where an additional force exaggerates the stretch reflex. For example, just jumping onto a box is not plyometric. Jump off a box, and immediately jumping onto another box is plyometric, because the force from jumping off the box assists the exercise. Plyometric exercises are best used sparingly, because (1) They are especially high impact, and (2) Using them more frequently, or in greater amounts doesn't significantly increase results.


    Q: When should I deload? How should I deload?

    A: You should deload if you've been experiencing symptoms of overtraining, or have been consistently feeling especially "beat up" from your training. Also you may benefit from having a regular deload week, every 4-8 weeks.

    There are many different ways to deload. Options include: Taking the week off entirely, Just doing a combination of active recovery, light conditioning, mobility work, a corrective exercises, Lifting similarly to what you'd do regularly, but with less intensity(lower weight) and/or volume(lower total reps), or doing different, less intense exercises, for a week (I.e. lunges instead of squats). Some routines will tell you specifically how to deload when following them (I.e. Starting Strength, the Wendler 5/3/1, Smolov), if that's the case, follow those instructions unless you have a convincing reason not to.
     
    Last edited: Aug 18, 2010
  2. DrBdan

    DrBdan Something clever

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    Q: What kind of routine should I follow?

    A: There are many routines that can help you develop strength, here is a thread that will help you pick from the many existing, proven routines:

    http://www.sherdog.net/forums/f13/faq-update-beginner-intermediate-routines-1210858/

    What you should not do – If you routine looks like this you’re in trouble.


    Q: How do I do exercise x?

    A: Here is our exercise list and glossary, this should explain how to do pretty much any exercise you can think of (and quite a few you can’t).

    http://www.sherdog.net/forums/f13/glossary-411218/

    http://www.sherdog.net/forums/f13/technique-videos-major-lifts-1212904/


    Q: I've got some questions about the Olympic lifts...

    A: peep this thread: http://www.sherdog.net/forums/f13/show-em-your-o-face-oly-lifts-thread-1121258/


    Q: Where can I find some information about Strongman training?

    A: Here's some places to start:

    Muscle and Fitness training LIFT LIKE A STRONGMAN
    AtLarge Nutrition - Creating an Effective Strongman Training Routine


    Q: The training program says I should do an assistance exercise, what’s that?

    A: Assistance exercises are designed to help improve a weak point on a main lift, a weak point in general, or to help towards injury prevention. Examples include using close grip bench presses to strengthen your triceps and therefore improve you bench press and using pause squats to help you with coming out of the bottom position of the squat. Forum member Madmick started a thread on assistance exercises for the powerlifting big three - link


    Q: I only have a barbell at home, and no power rack or squat stands, what can I do?

    You can do deadlifts, cleans/power cleans, clean the weight and do front squats, clean the weight and do overhead presses/push presses, bent over rows, or do dead stop zercher squats (Google them).

    If you have a bench, you can use that to do bench press, or you can do floor presses (you can even use some planks to lie on and create greater ROM in your floor presses). You can use saw horses and do bottom squats, or otherwise improvise to create some type of platform/stands for the weights to rest on.

    You can also practice your olympic lifts.


    Q: What’s periodisation and how do I do it?

    A: Periodisation is how you manage the weights you lift each workout, here are three links to different approaches to it.
    Linear Periodization - T NATION | Periodization Bible - Part 1
    Conjugated Periodization (Westside Method) - T NATION | Periodization Bible - Part 2
    Undulating Periodizatoin - T NATION | Holiday Program


    Q: How do I add 50lbs to my bench/squat/deadlift?

    A: If you want to be better at a lift the first thing to do is sort out your form, here are Dave Tate’s articles on correctly performing the big three:

    Bench Pressing 101

    Guide to the Squat

    Deadlifting

    Another Bench press article

    YouTube - Dave Tate's Six-Week Bench Press Cure

    http://www.sherdog.net/forums/f13/bench-press-series-dave-tate-updated-1270595/


    Q: What are the best ways to develop rotational core strength/core strength?

    A: Here’s a thread cataloguing the different exercises for developing core strength– link


    Q: How do I make my hands stronger?

    A: There are many ways to train your grip so here goes.

    The first way is crushing strength i.e. the ability to close your hand against resistance. The best way to do this is with grippers. Check out this thread: http://www.sherdog.net/forums/f13/crushing-strength-grippers-faq-addition-828240/

    Gripper work is only one way to develop your hands; the next thing to do is look at pinch strength, which involves your thumbs as well. The easiest way to do this is to put two weight plates together with their smooth sides out and try to lift them with your hand on top, finger on one side thumb the other.
    [​IMG]

    The next thing is to work on wrist strength, the two best things for this are using a wrist roller and sledge hammer levering. A wrist roller can easily be made out of 2” diameter PVC pipe wrapped with cord with weights on the end, you then twist the pipe hand over hand to winch up the weight. Do this both ways round (working both the back and front of your forearms). For more on levering check out this thread: http://www.sherdog.net/forums/f13/lever-shot-smashys-illustrated-guide-levering-813568/

    The last part is support grip, that is the ability to keep your hand closed with something pulling it open e.g. a heavy barbell during deadlifts or trying to keep your grip on your opponents gi during BJJ. Some good ways to train this are barbell holds (just hold your last deadlift rep as long as possible or pick it up out of a rack and hold it) and towel pull-ups.


    Q: What do I need to make a home gym?

    A: This has been discussed several times on the board, here’s one of the threads on the subject- link

    Forum member Bacon, made his own powerrack, here’s his how to thread - link


    Q: ****ing *******, that hurt. I just tore a piece of the rough skin off my hand. What can I do about it?

    A: That's called a callous, when doing some exercises, particularly deadlifts, you can tear the top layer of skin off and it can be really annoying. Here's a good thread on callous maintenance - link
     
    Last edited: Aug 17, 2010
  3. DrBdan

    DrBdan Something clever

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    Q: I’ve heard a lot of people mention kettlebells, what are they and are they worth getting?

    A: Kettlebells are an alternative to a dumbbell, they have the handle placed away from the centre of the weight and this means they handle differently from a conventional DB. They can place a higher emphasis on grip and wrist strength and require greater coordination than doing the same movement with a DB.
    [​IMG] [​IMG]
    They are much more expensive than a normal weight set and a lot of people argue that although there are benefits to their use they are not worth the ridiculous prices charged for them. Nor do they deserve the hype which surrounds them. To sum up these are a useful tool but are not the super, ultimate, all-singing, all-dancing solution to all your problem that some people claim they are. This article talks about the hype that surrounds them – PT: Kettlebells : An Antidote to the Hype, Brennan

    There are ways to homemake one of these, here’s a thread which discusses doing just that – link


    Q: What/who is crossfit?

    A: Crossfit is a bunch of directionless, GPP nazis, who wouldn't know program progression if it hit them with a 45lb plate and will be the first against the wall when the revolution comes. It's interesting to note that due to a rip in the space time continuum a copy of the glossary was e-mailed to me from 2020, in which crossfit were described as "A bunch of directionless, GPP nazis, who were the first against the wall when the revolution came". (twenty points for the reference) In all seriousness, crossfit are at least somewhere along the right path, they follow a different workout each day and tend to focus more on conditioning than on max strength. While they are better than the vast majority of machine based, cookie cutter routines, we believe that there are better ways to train. To learn more go to Welcome to CrossFit: Forging Elite Fitness

    Here are a few threads discussing CrossFit:

    http://www.sherdog.net/forums/f13/crossfit-experiences-1037443/
    http://www.sherdog.net/forums/f13/why-do-people-hate-crossfit-but-love-ross-973780/
    http://www.sherdog.net/forums/f13/cross-fit-764628/
    http://www.sherdog.net/forums/f13/truth-about-crossfit-904215/


    Q: What do you think of P90x? Why the hate for P90x?

    A: This topic has been done to death. See below for previous threads...

    http://www.sherdog.net/forums/f13/whats-your-thoughts-p90x-1290729/
    http://www.sherdog.net/forums/f13/p90x-1124716/
    http://www.sherdog.net/forums/f13/p90x-yoga-kenpo-1167614/
    http://www.sherdog.net/forums/f13/p90x-pros-cons-1174380/
    http://www.sherdog.net/forums/f13/p90x-muay-thai-training-988937/
    http://www.sherdog.net/forums/f13/what-your-thoughts-p90x-977870/
    http://www.sherdog.net/forums/f13/muscle-confusion-real-992967/


    Interesting threads and Links

    Here’s some places to continue your lifting education.

    Glossary / exercise list - Commonly used terms and acronyms and an ever growing list of exercises and instructions for said exercises.

    Urbans Site – Urban's site. It’s in need of some updating and a bit of revising but it’s got good information on routine construction, and some interesting ideas on conditioning.

    Overtraining Syndrome - a General Discussion and Overtraining - The Idiots Guide – overtraining is a big concern for many people trying to develop any sort of well rounded athleticism in the ring. Learn to prevent it.

    Plyometrics

    T NATION | Rule of 90%

    SMR Manual: http://www.robertsontrainingsystems.com/downloads/SMR-manual.pdf

    ExRx Exercise and Muscle Directory

    PHOENIX BARBELL

    http://www.sherdog.net/forums/f13/catalog-training-logs-1205202/ - list of training logs kept by a number of the regulars around here, sorted by the type of training they do and/or the program they are on.

    Squat RX on YouTube - a great series covering many aspects of squatting: YouTube - johnnymnemonic2's Channel

    Elite FTS FAQ article - EliteFTS - Powerlifting and Strength Training Products and Knowledge for Lifters, Athletes, Coaches, and Trainers

    Dealing with shoulder pain - Shouldering Through The Pain | Wannabebig
     
    Last edited: Aug 17, 2010
  4. DrBdan

    DrBdan Something clever

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    saved again
     
  5. turbozed

    turbozed Red Belt

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    Vote to include the question:

    "What is fit?"

    and it's accompanying answer to the FAQ
     
  6. DrBdan

    DrBdan Something clever

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    I believe the answer is "a goat is not fit to fly if it is on a treadmill"
     
  7. DrBdan

    DrBdan Something clever

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    - Removed example routines and added link to routine thread.
    - Removed question about threads being moved to the conditioning forum since this is now the S&C.
     
  8. Tosa

    Tosa Red Belt

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    Fixed.

    Also, I think it'd be good to include a bit on how it's important to develop a strength base before putting much focus on explosive exercises, maybe also a bit on various ways to deload. I'd be willing to write those bits out if you'd like.
     
  9. Tosa

    Tosa Red Belt

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  10. DrBdan

    DrBdan Something clever

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  11. Dafreeclinic

    Dafreeclinic Orange Belt

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    No P90X threads would help to.
     
  12. DrBdan

    DrBdan Something clever

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  13. DrBdan

    DrBdan Something clever

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    Some plyo and deload info would be excellent.
     
  14. Tosa

    Tosa Red Belt

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    How does this sound?

    Q: How do I get more explosive/powerful?

    First, understand that being explosive/powerful is about being able to produce large amounts of force quickly. For the majority of us, especially for those who have no or limited strength training experience, the limiting factor is the amount of force that can be produce (I.e. Strength). So start by building a solid base of strength, and after several months, you can add a small amount of explosive work, for example 5x3 box jumps once a week. Once you're at the point where haven't improved at this small amount of explosive work, despite getting stronger, you may benefit from the addition of more explosive/power work.

    Plyometrics refers specifically to exercises where an additional force exaggerates the stretch reflex. For example, just jumping onto a box is not plyometric. Jump off a box, and immediately jumping onto another box is plyometric, because the force from jumping off the box assists the exercise. Plyometric exercises are best used sparingly, because (1) They are especially high impact, and (2) Using them more frequently, or in greater amounts doesn't significantly increase results.

    When should I deload? How should I deload?

    You should deload if you've been experiencing symptoms of overtraining, or have been consistently feeling especially "beat up" from your training. Also you may benefit from having a regular deload week, every 4-8 weeks.

    There are many different ways to deload. Options include: Taking the week off entirely, Just doing a combination of active recovery, light conditioning, mobility work, a corrective exercises, Lifting similarly to what you'd do regularly, but with less intensity(lower weight) and/or volume(lower total reps), or doing different, less intense exercises, for a week (I.e. lunges instead of squats). Some routines will tell you specifically how to deload when following them (I.e. Starting Strength, the Wendler 5/3/1, Smolov), if that's the case, follow those instructions unless you have a convincing reason not to.
     
  15. PowerHungry

    PowerHungry Oh yeah!

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    I miss everything when I go to work.
     
  16. DrBdan

    DrBdan Something clever

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  17. turbozed

    turbozed Red Belt

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    Let me be the first to say:

    Thanks and good work DrBdan
     
  18. Perfect Moo

    Perfect Moo Blue Belt

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    I think this should be added in:

    This is powerlifter turned olympic weightlifter Shane Hammon. He is 360 lbs, and is an expert at lifting heavy things.



    He is not slow.



    EDIT: You could just link the videos to save space.
     
  19. DrBdan

    DrBdan Something clever

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    That's pretty cool Perfect Moo, I'll definitely add those as links.
     
  20. turbozed

    turbozed Red Belt

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    I think there was also a thread a couple weeks back compiling various articles, links, and videos as a sort of 'exercise form instructional database.' It included all the important lifts: bench, dead, squat, ohp, oly lifts, and others.

    This would be a great thread to link to in the FAQ IMO.
     

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