IF my goal is to increase raw strength for sports performance and not numbers

[LiqourandWhores]

Should I not use a belt?

I dont really lift for numbers, I definetly have a desire to get stronger but the reason for that is so I can up my performance in other sports /injury prevention.

Lately my lower back has had trouble supporting weight when I squat which is making it hard for me to go ATG.

So If im not concerned about hitting numbers but instead strengthening my whole body for performance in other sports,should I not use a belt because in the end the extra weight it helps me lift isint real strength?

[Heisman2]

I would say don't use a belt, and don't go heavier than 5 reps, if you're training for sports. Assuming you mean sports like football/basketball as opposed to throwing for track, training at near max weights will likely not help you.

[LiqourandWhores]

i would say don't use a belt, and don't go heavier than 5 reps, if you're training for sports. Assuming you mean sports like football/basketball as opposed to throwing for track, training at near max weights will likely not help you.

mma and yeah i never go below 5 reps except for the necessary triples in the program im doing

[Heisman2]

mma and yeah i never go below 5 reps except for the necessary triples in the program im doing

With mma ditch the belt and don't go heavy. I'd say don't even do triples heavy. You will never need maximal strength in an mma fight.

[Tyro]

still high numbers on lifts are a good indicators.

as a non powerlifter you dont have to do certain lifts, if you cant or dont want to do something dont.

go make best friends with a good chiro, will save you money and time in the long run.

read up on some basic human physiology.

[Maiar]

With mma ditch the belt and don't go heavy. I'd say don't even do triples heavy. You will never need maximal strength in an mma fight.

I disagree. While your sport training should be as specific as possible, being very strong does help in MMA.

[Heisman2]

I disagree. While your sport training should be as specific as possible, being very strong does help in MMA.

I agree... however there is a difference between being very strong and training for a maximum lift or near maximal weights. You can get very strong without doing that, it just takes longer, and in the meantime the training would be of more benefit other types of strength besides absolute strength will be better developed.

[Maiar]

I agree... however there is a difference between being very strong and training for a maximum lift or near maximal weights. You can get very strong without doing that, it just takes longer, and in the meantime the training would be of more benefit other types of strength besides absolute strength will be better developed.

Touche.

[chicago]

ever try front squatting? this will take some pressure off your lower back. i think its probably a better choice for building explosiveness too. and its very easy to dump the weight, which makes it safer as well. a lot of people give up on the front squat because it doesn't feel right. stick with it for 16 weeks and you'll love them.

[chicago]

oh and your back squat will probably shoot up 25 lbs after taking a break from it and front squatting for a few months.

[TrettinR]

oh and your back squat will probably shoot up 25 lbs after taking a break from it and front squatting for a few months.

Or you could continue back squatting and your back squat could go up 50lbs instead of 25lbs in a few months...

[chicago]

Or you could continue back squatting and your back squat could go up 50lbs instead of 25lbs in a few months...

i tend to disagree with you. if you're not an advanced powerlifter, the best thing for a lot of guys to get out of a rut with their back squat is to try to improve their front squat. helped me a couple times early on.

[chicago]

i tend to disagree with you. if you're not an advanced powerlifter, the best thing for a lot of guys to get out of a rut with their back squat is to try to improve their front squat. helped me a couple times early on.

especially if their problem with the back squat is a really beat up lower back. the front squat can fix the forward lean and give their back a break.

[TrettinR]

i tend to disagree with you. if you're not an advanced powerlifter, the best thing for a lot of guys to get out of a rut with their back squat is to try to improve their front squat. helped me a couple times early on.

I have nothing against taking SOME time off from a lift just to take a break, but saying you will get better gains on your back squat doing front squats instead of doing back squats for several months is pretty dumb.


especially if their problem with the back squat is a really beat up lower back. the front squat can fix the forward lean and give their back a break.

If your problem with your back squat is your lower back, then you should address it instead of ignore it. It is more than likely either a technique issue, a strength issue, or a flexibility issue. Ignoring the problem won't fix it in the long run. SOME time off of back squatting is fine like I mentioned before... as long as you are addressing the problem with it at the same time.

[Link815]

Front squatting makes my lower back want to crumple up and die. Back squatting doesn't really bother it. Plus holding the weight on front squats is hard, and I don't like doing hard things.

[Retardo-pex]

With mma ditch the belt and don't go heavy. I'd say don't even do triples heavy. You will never need maximal strength in an mma fight.

You never need it but generally speaking a stronger athlete is more desireable. If it isn't hurting speed and technique there isn't really a good reason to not be strong is there?

I know an mma guy who is like 170 and barely squats 315 but I also know a 180 who squats more then I do so both ways are valid I guess.

[chicago]

I have nothing against taking SOME time off from a lift just to take a break, but saying you will get better gains on your back squat doing front squats instead of doing back squats for several months is pretty dumb.


If your problem with your back squat is your lower back, then you should address it instead of ignore it. It is more than likely either a technique issue, a strength issue, or a flexibility issue. Ignoring the problem won't fix it in the long run. SOME time off of back squatting is fine like I mentioned before... as long as you are addressing the problem with it at the same time.

i am making some assumptions with what i said but i think they are pretty accurate ones. The OP is probably not an advanced powerlifter. He even says himself he doesn't care how much he back squats. The problems he is having with his lower back are most probably an issue with his forward lean which is a very common problem with beginner to intermediate lifters. maybe not.. but probably..

So i am saying that if he switched to front squats for 12-16 weeks, which in the big scheme of things is not very long, he could teach himself to stay more upright and to stay tighter on his descent.

i think my idea WOULD be addresssing his technique issue. you can address a problem with your back squat by doing something other than back squatting. he could always squat heavy with front squats and throw an DE day with back squatting to keep his groove.

[TrettinR]

OP, to become a better athlete do everything this guy says!

uo2LSC5uRCs

[Heisman2]

You never need it but generally speaking a stronger athlete is more desireable. If it isn't hurting speed and technique there isn't really a good reason to not be strong is there?

I know an mma guy who is like 170 and barely squats 315 but I also know a 180 who squats more then I do so both ways are valid I guess.

I agree, more strength wouldn't hurt and would likely help, but I'd worry that in an attempt to lift near maximal weights you'd be taking away your ability to put more effort into the other aspects of your training. For sports like throwing and weightlifting even though you aren't lifting maximal weights in competition being stronger has a fairly direct carryover to your competition lifts (to a point). For MMA, though, I would imagine (possibly incorrectly) that the main benefit of being stronger would be in terms of grabbing your opponent/tossing him around. Being stronger certainly won't increase the power behind any strikes as your limbs simply aren't heavy enough to allow maximal strength to dictate your speed with strikes. Also, I can't really think of a good example where you would need to do any type of squatting movement in an MMA match. That said, I'm not very knowledgeable about MMA and could be missing something.

[JiP]

i am making some assumptions with what i said but i think they are pretty accurate ones. The OP is probably not an advanced powerlifter. He even says himself he doesn't care how much he back squats. The problems he is having with his lower back are most probably an issue with his forward lean which is a very common problem with beginner to intermediate lifters. maybe not.. but probably..

So i am saying that if he switched to front squats for 12-16 weeks, which in the big scheme of things is not very long, he could teach himself to stay more upright and to stay tighter on his descent.

i think my idea WOULD be addresssing his technique issue. you can address a problem with your back squat by doing something other than back squatting. he could always squat heavy with front squats and throw an DE day with back squatting to keep his groove.

You don't have to be an advanced powerlifter to learn how to squat. Replacing back squats with fronts to improve technique is a terrible idea and verging on being a troll-worthy post.

[MaxxBot]

I agree, more strength wouldn't hurt and would likely help, but I'd worry that in an attempt to lift near maximal weights you'd be taking away your ability to put more effort into the other aspects of your training. For sports like throwing and weightlifting even though you aren't lifting maximal weights in competition being stronger has a fairly direct carryover to your competition lifts (to a point). For MMA, though, I would imagine (possibly incorrectly) that the main benefit of being stronger would be in terms of grabbing your opponent/tossing him around. Being stronger certainly won't increase the power behind any strikes as your limbs simply aren't heavy enough to allow maximal strength to dictate your speed with strikes. Also, I can't really think of a good example where you would need to do any type of squatting movement in an MMA match. That said, I'm not very knowledgeable about MMA and could be missing something.

Strength does matter in MMA and it certainly does dictate how hard you can punch, it's extremely counterintuitive to say otherwise. Take a 250lbs NFL linebacker and a 250lbs fat office worker, now compare the force of their punches. Even if both have never done any boxing before there's going to be a huge discrepancy in their punching because one is so much stronger than the other.

The reason why you don't see MMA fighters all powerlifting is that strength has diminishing returns for fighting. Once you get to a certain point further maximal strength increases are not worth the effort and other things become more important. I don't remember where I heard this but MMA training can be thought of as a three-legged stool with the legs being strength, technique, and endurance. If any one of those is significantly held back you're not going to do very well. If you have potential to significantly increase your maximal strength then it would be in your best interests to, but if you're already strong as hell but have poor endurance then it wouldn't be your main focus.

EDIT: Here's the video I was looking for

http://www.youtube.com/watch?v=1Y_k0AI-9RY&feature=PlayList&p=315F31287D58B555&playnext_from=PL&playnext=1&index=13

[Heisman2]

Strength does matter in MMA and it certainly does dictate how hard you can punch, it's extremely counterintuitive to say otherwise. Take a 250lbs NFL linebacker and a 250lbs fat office worker, now compare the force of their punches. Even if both have never done any boxing before there's going to be a huge discrepancy in their punching because one is so much stronger than the other.

The reason why you don't see MMA fighters all powerlifting is that strength has diminishing returns for fighting. Once you get to a certain point further maximal strength increases are not worth the effort and other things become more important. I don't remember where I heard this but MMA training can be thought of as a three-legged stool with the legs being strength, technique, and endurance. If any one of those is significantly held back you're not going to do very well. If you have potential to significantly increase your maximal strength then it would be in your best interests to, but if you're already strong as hell but have poor endurance then it wouldn't be your main focus.

EDIT: Here's the video I was looking for

http://www.youtube.com/watch?v=1Y_k0AI-9RY&feature=PlayList&p=315F31287D58B555&playnext_from=PL&playnext=1&index=13

Ok, fine, I'll make a well thought out post.

I agree increasing strength has diminishing returns. I don't agree three legs would be strength, endurance, and technique. At least not three equal legs. I personally wouldn't separate strength and endurance into two separate, concrete categories, as I'm sure other factors such as flexibility, agility/quickness, explosiveness, speed, etc, all come into play in MMA. None of those factors go under the categories of strength, endurance, or technique, at least not under the definitions I apply, which I believe are fairly standard.

More specifically, I don't think limit strength has any affect at all on one's striking ability. Speed-strength does, which encompasses power and rate of force development, but not limit strength, which is what I was sloppily referring to in my previous post as the original question was in regards to lifting heavy weights and increasing ones limit strength in the squat.

How about instead of taking a 250 pound football player and a 250 pound office worker, you take a 250 pound powerlifter and a 250 pound shotputter or weightlifter? Chances are the shotputter would punch much harder, even though the powerlifter would be stronger.

The only reason I personally think an MMA fighter should train limit strength at all would be if that alone was holding him/her back from developing the other training attributes that he or she needs.

[dethmetalanimal]

mma and yeah i never go below 5 reps except for the necessary triples in the program im doing

http://workingclassfitness.com/articles.shtml


Lots to read, but well worth it.

[chicago]

You don't have to be an advanced powerlifter to learn how to squat. Replacing back squats with fronts to improve technique is a terrible idea and verging on being a troll-worthy post.

you need to read the thread. I'll lay it out nicely for you.

The OP was asking if he needed to use a belt when back squatting to improve his sports performance.

he complained of lower back pain from back squats.

obviously his goals have nothing to do with squatting and everything to do with building explosiveness for sports. HE SAID SO HIMSELF.

i recommended front squatting. i personally feel front squats help build explosiveness for sports better than back squats. i also wouldn't think he'd care about the switch because hes not a powerlifter.

since the OP is obviously not a powerlifter with advanced back squatting technique i also tend to think that his sore back is from relying too much on his forward lean when back squatting. most beginner to intermediate lifters tend to have that problem. i did. there are MANY MANY ways to cure it. two of my favorites for correcting excessive forward lean happen to be good mornings and front squatting.

what are your ideas?

[JiP]

you need to read the thread. I'll lay it out nicely for you.

The OP was asking if he needed to use a belt when back squatting to improve his sports performance.

he complained of lower back pain from back squats.

obviously his goals have nothing to do with squatting and everything to do with building explosiveness for sports. HE SAID SO HIMSELF.

i recommended front squatting. i personally feel front squats help build explosiveness for sports better than back squats. i also wouldn't think he'd care about the switch because hes not a powerlifter.

since the OP is obviously not a powerlifter with advanced back squatting technique i also tend to think that his sore back is from relying too much on his forward lean when back squatting. most beginner to intermediate lifters tend to have that problem. i did. there are MANY MANY ways to cure it. two of my favorites for correcting excessive forward lean happen to be good mornings and front squatting.

what are your ideas?

For an athlete I don't think it would matter if he was using back/fronts as long as he was doing them frequently and making progress. But his back squat technique isn't going to go anywhere if he doesn't do them. Leaning over isn't always going to be caused by a weak back, because the majority of time people keep their arches, they just don't know how to squat.

[MaxxBot]

Ok, fine, I'll make a well thought out post.

I agree increasing strength has diminishing returns. I don't agree three legs would be strength, endurance, and technique. At least not three equal legs. I personally wouldn't separate strength and endurance into two separate, concrete categories, as I'm sure other factors such as flexibility, agility/quickness, explosiveness, speed, etc, all come into play in MMA. None of those factors go under the categories of strength, endurance, or technique, at least not under the definitions I apply, which I believe are fairly standard.

More specifically, I don't think limit strength has any affect at all on one's striking ability. Speed-strength does, which encompasses power and rate of force development, but not limit strength, which is what I was sloppily referring to in my previous post as the original question was in regards to lifting heavy weights and increasing ones limit strength in the squat.


If I were to get stronger while doing no extra speed training, I would have more "speed-strength" since I increased my strength without changing my speed (getting stronger doesn't make you slower). Speed-strength/power/explosiveness can be increased by simply getting stronger or faster, it doesn't necessitate always combining the two things together.

Also squats DO have direct application in MMA fighting. I've done wrestling and BJJ before and there are definitely situations such as throwing or guard passing where it is used. Also watch the video I linked, Frank Mir talks about how strength training directly helped his fighting ability.

EDIT: http://forum.bodybuilding.com/showthread.php?t=118765421

That guy trains professional athletes with his #1 emphasis being "strength all the time." If maximal strength didn't increase other athletic attributes why is this guy a successful trainer?

[DriveMyWhey]

I would say don't use a belt, and don't go heavier than 5 reps, if you're training for sports. Assuming you mean sports like football/basketball as opposed to throwing for track, training at near max weights will likely not help you.

stupid, stupid, stupid...

[Heisman2]

If I were to get stronger while doing no extra speed training, I would have more "speed-strength" since I increased my strength without changing my speed (getting stronger doesn't make you slower). Speed-strength/power/explosiveness can be increased by simply getting stronger or faster, it doesn't necessitate always combining the two things together.

Also squats DO have direct application in MMA fighting. I've done wrestling and BJJ before and there are definitely situations such as throwing or guard passing where it is used. Also watch the video I linked, Frank Mir talks about how strength training directly helped his fighting ability.

EDIT: http://forum.bodybuilding.com/showthread.php?t=118765421

That guy trains professional athletes with his #1 emphasis being "strength all the time." If maximal strength didn't increase other athletic attributes why is this guy a successful trainer?

Training limit strength without also training speed stuff quite possibly will make you slower as a lot of the neural firing patterns/rate coding/recruitment that you activate when doing speed stuff will shift towards the slower movements associated with training very heavy.

If you're sure being able to squat a heavy weight is applicable I'll take your word for it as I don't know the sport that well.

I don't know enough about his training programs to really comment. I do know that just because one successful guy has a certain philosophy it does not mean that philosophy is the reason for his success.

[Heisman2]

stupid, stupid, stupid...

Care to explain why that's stupid? I'm not saying you shouldn't try to get stronger, I'm saying you shouldn't try to get stronger by working at near maximal weights. Stick to a 6-12 rep range and improve within that range. The energy/CNS strain you save by doing this can be spent on improving other aspects of your training.

[MaxxBot]

I don't know enough about his training programs to really comment. I do know that just because one successful guy has a certain philosophy it does not mean that philosophy is the reason for his success.

Of course not but his philosophy obviously works otherwise elite athletes wouldn't continue to hire him. I'm not saying that his philosophy is the best but it's pretty obvious that training for maximal strength helps out other attributes like explosiveness and speed otherwise the athletes this guy trained wouldn't have had the results that they did.

[Heisman2]

Of course not but his philosophy obviously works otherwise elite athletes wouldn't continue to hire him. I'm not saying that his philosophy is the best but it's pretty obvious that training for maximal strength helps out other attributes like explosiveness and speed otherwise the athletes this guy trained wouldn't have had the results that they did.

You might be right. Two other things to consider though are that those athletes have great genetics, and the possibility they may be on steroids (since we're talking about NFL athletes it's very possible).

It's also possible one could train with different styles and have them both be effective... what I've said in this thread is based on the various literature I've read that supports one school of thought, but that doesn't exclude other training philosophies from being effective.

Anyways, I'm really not knowledgeable enough about MMA to offer true insights so I'll respectfully bow out of this thread.

[DJSTARER]

Train the energy systems which are relevant to your sport/position.

Wear a belt sometimes. Less than 15% of your total volume.

[spar4tee]

OP, to become a better athlete do everything this guy says!

uo2LSC5uRCs

OMFG he's everywhere

OP if your problem is a technique issue then try what chicago suggests and switch to front squats with back squats moved to DE day. to address the possible strength try good mornings to strengthen your lower back if you don't already know how i recommend you have someone that knows what they are doing show you proper technique and then take time to get used to the movement before you add weight. if the issue is flexibility you could try full squats with just the bar. your doing mma so im guessing you already stretch frequently

[LiqourandWhores]

My problem isint a sore back. I have always used a box when I squat (its low enough for me to go below parraell) But lately on my top sets I have problems breaking parallel because if feel alot of stress on my back. So im forced to touch and go just above parallel

[kyle13613]

In all honesty can anyone show me a situation where being stronger would hurt him? i mean you need a strength base. Because along with that comes the speed and endurance. if you have an athlete do squats with 400 pound's for 3 reps don't you think when he drops down he will be able to do more reps/ do them more explosively? also are you going to kick him for reps? no your going to kick him as hard as you can (MAX EFFORT) endurance is needed but that doesn't mean maximal strength shouldn't be a main priority and squatting over 5 reps isn't going to build much maximal strength

[powmongo]

Should I not use a belt?

I dont really lift for numbers, I definetly have a desire to get stronger but the reason for that is so I can up my performance in other sports /injury prevention.

Lately my lower back has had trouble supporting weight when I squat which is making it hard for me to go ATG.

So If im not concerned about hitting numbers but instead strengthening my whole body for performance in other sports,should I not use a belt because in the end the extra weight it helps me lift isint real strength?

If you want to be in condition for mma fighting you need to be in great metabolic shape. you should primarely train for power on basic lifts but you need as much functional mobility as possible. Do more single leg exercises like renegade squats or Bulgarian squats to strengthen the legs, more front squats too. you also should get a functional mobility screen and see if an imbalance is causing your lower back problems. where I coach we have a lot of wrestlers and mixed martial arts fighters. None of them have ever been injured and greatly improved performance.

[bestronger77]

Train like you fight is a good philosophy to follow, and it's an understandable line of logic to apply to the weight room. It would be ridiculous to base your mma strength and conditioning around low rep lifting and low rep lifting alone.

Though I think that maximal and explosive strength training is a useful addition to an MMA fighter's S&C program. Training your muscles (and nervous system) to be able to perform quick, powerful movements is beneficial, and low rep training can be very useful in that role.

Use low rep power and quick lifts to build that strength quality, and use your conditioning work to build up the capacity of your energy systems so you can use it! In no way am I saying it should be your focus, only that it can be a useful tool.

Gsp seems to use them in his training, judging from online training videos, and what I've seen on tv programs. The famous Johnathan Chaimberg training session video shows him doing heavy triples in weighted chin ups and dumbbell bench, then performing nearly unweighted explosive movements immediately after. In a recent tv program they mentioned he has taken up heavy olympic lifts as part of his training as well.

[JohnyUnreliable]

Here's what Josh Barnett has to say on the issue, taken from his myspace log:


"The work in question here is not 9 to 5, clerical, labor, busy or normally classified as work in general. The work I'll ramble about today is work in the gym or lifting weights. Oh, so because you do BJJ, Kickboxing or some other "Martial Art" you have now put-off or even perhaps shunned weight lifting or strength training? What's that? Your Sensei/Professor/Sifu/Guro/Swami has you do ancient martial breathing and a few body weight exercises so you don't need to lift weights? Same "Amazing Kresskin" says, "Lifting weights will make you big and inflexible and less able to deflect chi attacks"? All of that is **** and when push comes to shove being bigger, stronger and faster always means something. Always.

I here so much talk about technique conquering all and to practically sacrifice athleticism for technique in sparring. While I can certainly agree that technique is a very crucial and vital aspect in martial arts, I always preach: "Technique within strength." This means that if you lack the strength or athletic ability to make said techniques work, then you are bound to fail. I have witnessed and been subject to countless times when the more skilled technically athlete is unable to execute simply because they were not strong enough or fast enough or both.

This is were strength training becomes vital and by strength training I don't just mean hopping into your local iron works, doing some bodybuilding and thinking you're building the foundation for success. I mean building raw, usable, explosive power that you can execute over and over again throughout a match without tiring. It also means gaining size in lean mass and dropping excess fat…well as much as some of our genetics allow sometimes. This kind of training is not the sort of thing you will find on the shelves in muscle mags or in books on bodybuilding; which is why I am here to throw some light on this.

First off I'd like to say that bodybuilding training is not useless to the combat athlete. Why? Because bodybuilding builds strength, size, looks (Don't kid yourself, it's important.) and most importantly because in our sport often we end up in positions where limbs become isolated and we are unable to recruit a lot of other muscle groups to help. Where bodybuilding training can help is in strengthening muscle groups in isolated exercises and certain small muscles that may be bypassed by larger, stronger movers in more power/explosive movements. For example, the rotator cuff muscles. Bodybuilders spend time working these muscles to give their shoulders the perfect symmetry and shape but because they are a small muscle group, exercises like overhead pressing will recruit more from the delts, triceps, pecs, and other big movers leaving the rotator cuff underdeveloped. When I trashed my shoulder, all the time I spent working my rotator cuff helped me from tearing them to and having even more surgery done.

As combat athletes thought the most beneficial work will be gained from explosive full body movements, heavy power work, endurance circuit training and above all: Always working with intensity. Without intensity you will not even come close to pushing your body to the limits and over. When you compete your opponent will do all they can to stop you from doing what you want to do and work as hard as they can to force their strategy on you. This is not a waltz or even lindy hop, this is muscle against muscle and at high intensity. Training should mimic this and with intensity you will be able to break through what you think are your limits. Intensity is "attacking" the weights, not just hoping to lift them. Intensity is using the same force to accelerate 40lb dumbbells as you would to move 80lbers. Intensity is going for one more rep then you think you can, one more set or more than your partner.

For combat athletes I can't stress enough that grip training is crucial in this. I don't let the people I train nor do I use straps 95% of the time. You want a grip that can crush and hold like a vice. Nothing says manhandled like having someone with a monster grip grab you and jerk you around the mat.

Another important aspect is speed. Get in and get out. Don't waste all day between sets as your opponents won't give you that much time to rest. Plus, the more work you do over a length of time the more work you will have accomplished. If you lift 400lbs once in 5 minutes you will have done less work than if you had lifted 200lbs 10 times in that same time span. I take about 20-45 seconds rest between sets usually. Rest between circuits is a different animal though. At Lou's, I will get 2 minutes to rest but I spend 11-14 minutes working…and that's going balls-to-the-wall, at the top of my anaerobic threshold. Didn't I say something about intensity?


Some of my favorite movements for this kind of training are:

-Deadlifting and squatting because nothing builds raw power like these two exercises.

-Olympic lifting such as cleaning, snatch, high pulls, clean and jerk push presses. These can be done with a barbell or with dumbbells which can add a lot of diversity to your training.

-Pull-ups and dips. I know when I am strong by how many pull-ups I can knock out. Dips are another great power builder and both can be done with weight by simply using a belt harness or even by crossing your ankles and having your partner put a dumbbell between your legs.

-Dumbbell pressing. Flat bench, incline, overhead you name it.

-Strongman (Thanks Tim) and unorthodox lifting. Log pressing, stones, sandbags, sleds, bands, tires, axels, ropes, Indian clubs, the Macebell, hammers. Moving weight in multiple planes, dead weight, and full body work. These are true tests of power and are a great way to make lifting fun.

Ok, so you have some exercises in mind now what do you do with them? Therein lies the fun and some of the most difficult part of the equation. How you put together your training is crucial. Opinions most certainly vary and even mine could take more pages than I am willing write. But we'll keep it simple, point you in the right directions and give you a place to start from.

-Variety. Not just in movements but in changing your routines on a regular basis. I usually won't do the same exercises from week to week and focus more on what muscle groups or concepts I want to work and just make it up when I get there. Variety can also be creating cycles of specific training, for example: Doing a power lifting program for 4 weeks, then an endurance/speed program for 2 weeks and then back to power lifting again.

-Supersetting. I love to superset. Not just like movements or exercises that hit the same areas but opposites as well. One of my absolute favorites is Westside Barbell Club's "Push and Pull" method (Nod to Tim Nagy for showing me this). I will do pull-ups with dips or push-ups. Or maybe bent-over rows with overhead presses. Of course your classic superset like barbell curls with preacher curls is still valid and can be great for building endurance and over taxing the muscle groups. I include drop sets in this kind of thinking although not something I do much of.

-Circuits. Non-stop movement from one exercise to the next is a great way to build endurance, power and increase your anaerobic capacity. You can design your circuits around specific groups or say to simulate rounds for competition. If you can blitz throw circuits of 5 minutes pushing towards your limits then when on the mat or in the ring fatigue should at least be something to not be concerned about.

-Splits. I like a 3 day a week split, my brother-in-law Pat who was a competitive power lifter used to have us do 4 day splits. I have some fighters doing only 2. The main thing is you need to have rest in between your training and there is still time to be put in on the mats. Sometimes you may dial back mat time to improve strength and therefore use some of the time you would have been at the dojo resting. Other times you need just the opposite. For some it's about time management but either way you can't not go at all or go everyday.

And to address stretching this is so simple: Just do it. Who said lift but don't stretch? I have heard so much ignorance from folks saying oh I can't lift weights because I will get stiff and lose flexiblility. Yeah, because your dumb ass stopped working on flexibility. Flexibility allows you to be stronger and faster, period. Extreme examples that counter that stupid notion of weight lifting decreasing flexibility is many of the pro bodybuilders who are way bigger than any of us will likely ever be who can do the splits and more. When Bob Sapp was 370lbs with abs he was more limber than I was. And on a side note (this mostly applies to women) I hear the "I don't want to get big". Guess what? You won't. Unless you have the genetics or are really putting in the effort to do so it won't be a real problem. Trust me.

Last thing to say is that in the end this training is designed to augment and help your combat training. Nothing can take the place of that. Your technique is key but with the added strength and power behind it now you have increased you success rate several fold. Also, when all things are equal whoever is stronger or gets it first wins. Now go throw some iron and rip an arm off or two!"