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  1. #61
    Registered User jrjoyner's Avatar
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    Taper

    I am interested in knowing how you guys taper before a tournament. I have heard to cut quantity in half but keep intensity the same. Do this for 2 weeks out. Then do nothing for 3 days prior to tournament. What are your thoughts? Thanks in advance.
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  2. #62
    You say something!? Colossal Spoons's Avatar
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    Hey guys:

    1. Sweet thread, learned a lot in the 3 pages so far

    2. I'm sure training for MMA burns a decent amount of calories but how effective is it as a form of cardio? I'm lookin to shed some bf% and this looks like it'd be a very interesting way to do it. Just curious about it's effectiveness. Thanks in advance
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  3. #63
    hue sickdevildog1's Avatar
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    Grip Forearm and Hand Training!


    1st things 1st, there are different types of grip strength!
    http://www.t-nation.com/readArticle.do?id=1411503


    Old School Grip Training - Chad Waterbury
    http://www.t-nation.com/readArticle.do?id=459819


    Massive Forearms, Strong Grip - John Sullivan
    http://www.t-nation.com/readArticle.do?id=1411503


    Improve Your Grip Strength, Improve Your Physique
    http://www.t-nation.com/readArticle.do?id=462101


    How Arm Wrestlers Train The Wrist
    http://www.eiyc.com/wrist.htm


    2 Part Article from BB.com
    http://www.bodybuilding.com/fun/par15.htm


    Awsome Links here: (not all wrist related)
    http://en.allexperts.com/q/Boxing-1533/80-pound-bag.htm


    Grip Strength for Grappling
    looks like the guy from Dieselcrew
    http://www.grapplearts.com/Grip-Strength-Training.htm


    Nice write-up on grip strength and MAs
    http://www.mmaringreport.com/columns...ipstrength.htm


    Grip Article Archive!
    http://www.bodybuilding.com/fun/bbinfo.php?page=Grip


    Last but not least, the COC (No that's not a typo and yes you need to get your mind out of the gutter!)
    http://74.205.126.46/ironmind/opencm...nsofcrush.html




    Some Coaches say if you're an athlete you shouldnt use straps, Dan John said something along the lines of "If you cant DL a certain weight without straps you got no business lifting it till your grip catches up to the rest of your body"

    Now if you're training for hypertrophy/bodybuilding I think it's ok to use straps to crank out a couple more reps on pullups, DLs, Bent Rows, etc. imo

    Couple of excercises for the wrists:
    Knuckle Pushups (use one or two arms)
    Handstand Pushups on the knuckles
    Pushups on the fingertips (try to go from 5 fingers down to one if you feel hardcore)
    Hitting the Heavybag
    Wrist curls
    Clubbell Excercises
    Sledge Hammer Training
    Arm Wrestling!

    That's it for now, as you see there's hardly no need for any fancy equipment, dont be a dummy train your wrist and grip!

    Feel free to add your own info on forearm/hand/grip training Ladies and Gents!

    The Wiki
    http://en.wikipedia.org/wiki/Grip_strength
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  4. #64
    hue sickdevildog1's Avatar
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    Neck Training:

    Warning: Ease into neck training if you havent done it in the past!

    Nobody likes getting KTFO! right? It might be a good idea
    to work on something that will help prevent this. So Let's take a look at how we can strengthen the neck area.

    To support our neck we need to strengthen the muscles, surrounding it. The biggest and strongest in that area are the traps. This is what Ian King had to say:

    The appearance of the neck in regard to thickness (or thinness) is influenced by the length of the neck. People with shorter necks may appear to have thicker necks. Not that we can do anything about the length of your neck, unless of course there is a new wave of "Soviet-scam" on how the Russians shortened the necks of their athletes.

    One way we can reduce the "thin-neck look" is to build up the upper trapezius muscle. In fact, this is perhaps the main neck muscle that responds to hypertrophy training. We have two options in training the neck. We can "bring the shoulders to the head," or we can "bring the head to the shoulders." Most of the four-way neck machines bring the head to the shoulders. This is nice, but as the loading capacity is greater in shoulders-to-head exercises, I prioritize those exercises instead.
    Sure he's talking about the appearance of the neck, but wouldn't it stand to reason that this would have a lot of carryover to MAists trying not to get KTFO!?

    So as part of strengthening our neck area we need to build our traps up. So here's some exercises and links:

    BB Front Shrug:
    http://www.exrx.net/WeightExercises/...r/BBShrug.html

    BB Back Shrug:
    http://www.shapefit.com/traps-exerci...hind-back.html

    /\Check out the bottom of the page for more Shrug variations

    Calve Machine Shrugs:
    http://www.t-nation.com/img/photos/0...g/image032.png

    Overhead Shrugs:
    http://www.t-nation.com/readArticle.do?id=1689966

    Dip Shrugs:



    One simple isometric exercise my Pops taught me was to place your hand on your head and push against it at different spots. Works with the wall too, just make sure your head is already touching it before pushing your head against the hand/wall.


    Neck Training For Boxers
    http://www.dragondoor.com/articler/mode3/254/


    Ross Enamait delivers once again:
    http://www.rossboxing.com/thegym/thegym15.htm


    Diesel Crew Article:
    http://billhartman.blogspot.com/2007...-training.html
    Semper Fi

    ★★★ Jason Genova is gonna make it Crew ★★★

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  5. #65
    Registered User Fitness_Nazi's Avatar
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    Originally Posted by skrammy View Post
    It is almost wrestling season, how can i drastically improve my cardio and endurance for wrestling......i need the best way to allow me to go all three rounds without being exausted by the end of it
    Plyometrics!! lots and lots o' plyometrics. This will condition you both physically and mentally. Do it at a minimum of 60 min with less than 10 sec rests between sets. When you realize you can do two or three sets without the 10 sec break, increase your speed.
    Another important thing to train for wrestling is hip flexors, Infraspinatus, Teres Minor, and Teres Major muscles. You can do this by doing reverse push ups. Training these muscles will help you push your opponent away from you. The more you can do this the better it is. If you can do 100+ controlled movements with NO momentum drive, then add 45 LB plate to your chest to do it. Every time you do a reverse push up immediately turn and do regular push ups.

    MAC
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  6. #66
    You say something!? Colossal Spoons's Avatar
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    I'm thinking about getting into MMA but an very much still into bodybuilding. I'd imagine lots of muscle mass being a hindrance but I'd still like to do it as it's a fantastic way to get in shape(doubt I'll ever fight competitively). I guess my question is: would it be possible to train in an MMA gym and not lose a ton of muscle?
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  7. #67
    Registered User Glen Quagmire's Avatar
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    Originally Posted by Colossal Spoons View Post
    I'm thinking about getting into MMA but an very much still into bodybuilding. I'd imagine lots of muscle mass being a hindrance but I'd still like to do it as it's a fantastic way to get in shape(doubt I'll ever fight competitively). I guess my question is: would it be possible to train in an MMA gym and not lose a ton of muscle?
    if all you are doing is looking to train MMA for recreation a couple of days a week, you should be fine. You decide to change your goals your work outs would need to change also.
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  8. #68
    Registered User 2hard2fixagain's Avatar
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    Originally Posted by Colossal Spoons View Post
    I'm thinking about getting into MMA but an very much still into bodybuilding. I'd imagine lots of muscle mass being a hindrance but I'd still like to do it as it's a fantastic way to get in shape(doubt I'll ever fight competitively). I guess my question is: would it be possible to train in an MMA gym and not lose a ton of muscle?
    You're kind of like me. I was into bodybuilding about a year ago and then I started training BJJ. I i have actually gotten a little more muscle since i have started and ALOT more flexibilty from the stretches and such involved.

    I work with weights 1-2 times a week with low intensity/high reps and i have gotten a little more mass, and alot of endurance from it.
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  9. #69
    Registered User larrinho's Avatar
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    Originally Posted by 2hard2fixagain View Post
    You're kind of like me. I was into bodybuilding about a year ago and then I started training BJJ. I i have actually gotten a little more muscle since i have started and ALOT more flexibilty from the stretches and such involved.

    I work with weights 1-2 times a week with low intensity/high reps and i have gotten a little more mass, and alot of endurance from it.
    would you mind showing us your training split?
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  10. #70
    Registered User titty's Avatar
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    sickdevildog1 beat me to it

    neck,forearm,grip
    just lift
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  11. #71
    shoulder injurys suck dontknowaname's Avatar
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    Bent over rows x8
    Upright rows x8
    shoulder press x8
    stiff legged deadlift x8
    squat with feet diagonal / x8
    squat with feet diagonal \ x8
    Shoulder press squat combination x8

    use barbell with light-medium weight, its the randy couture workout but i changed good mornings to stiff legged deadlifts


    http://buildingbodies.ca/exercise/ra...-conditioning/
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  12. #72
    Corporal Type bcooter151's Avatar
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    GREAT post here

    http://www.rosstraining.com/forum/viewtopic.php?t=14216

    this link contains a huge list of tutorials.
    Disregard everything, acquire profitz!

    America is not at war. The Marines are at war. America is at the mall.
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  13. #73
    ^^Damned Handsome^^ TE's Avatar
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    Strong enough for a man, but made for a woman.

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  14. #74
    Registered User N.S.T.C.DAVE's Avatar
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    Here is a program i have used, one of the many I have designed, Ive had great results with it

    2 minutes eliptical
    box jumps to sprawls
    dumb bell swings
    weighted punches
    box jumps to sprawls
    dumb bell swings
    weighted punches
    1 minute on eliptical as fast as you can
    Thats one round, repeat that 5 times

    You could than follow up with some strength training, one I like to do is:

    With a weight of about 95 pounds
    7 bent rows(regular grip)
    7 deadlifts
    7 up right rows
    7 power cleans
    7 military presses
    7 bent rows(reverse grip)
    Followed immediately by a set of 6-7 pullups, use towels or preferrably ropes for grip work

    Repeat this set 5-6 times.
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  15. #75
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    I read a pretty cool article on MuscleProdigy.com on their sports prodigy of the month section with MMA fighter Paddy Moore. He offers pretty cool stuff to get started with MMA and to train for it. I suggest you guys check it out also, it really helped me out. all the best.
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  16. #76
    Registered User TOC's Avatar
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    Question What do you guys think of this timetable...

    I have no intention of competing in MMA, and besides there isn't an MMA gym near to where I live, although one might be opening in a month's time (apparently someone associated/was associated with Dan Henderson's camp will be involved).

    Anyway, since Oct 2008 I've been training in Shorinji-Kan Jujutsu (quite similar style to Judo), but I'm thinking of joining a Muay-Thai club as well to develop some striking skills. The instructor will be Kru Leigh Edlin (current IKF English Middleweight champion I think).

    Timetable is as follows (I'll explain what "1" and "A/B" are after):

    Mon (any) --> Gym 1 or Gym A/B ???
    Tue (pm) --> MT
    Wed (pm) --> Jitsu
    Thu (pm) --> Jitsu
    Fri (pm) --> Gym 2 or Gym C/D ???
    Sat (any) --> Gym 3 or Swim or Rest ???
    Sun (pm) --> MT

    So the question is, do I go to the gym to lift weights 3 times a week (hence Gym 1,2,3 - Starting Strength program essentially), or do I go just twice a week (hence A/B and C/D) - an adaptation of Stronglifts 5x5)?

    Also, should I take a rest day on Saturday or go for a swim to improve my cardio?

    BTW, on A and B days, I do front squats, overhead press, deadlift, pullups, and a little ab work. On C and D days, I do back squats, bench press, rows, dips, and a little ab work.

    lol at the long post, but I'd appreciate any advice!
    "People with forum signatures are just pretentious," says TOC
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  17. #77
    jus w8'n 4 a m8 burlyman619's Avatar
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    I just did MT on friday, its not saturday and my foot and knee joint are sore. What do you suggest that I take or do that would help with this soreness?
    I am currently prepping for a Bodybuilding show, follow my journey :

    http://forum.bodybuilding.com/showthread.php?t=163848201
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  18. #78
    The Killer The_LB_43's Avatar
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    Hey guy's. I'm just now starting to get into boxing/wrestling before I get into any serious martial-art. I'm a football player but I think I'm more interested in the fighting sports than football. I have 3 questions I'd be appreciative if ya'll answered: 1) can I do "mma" while still building strength/mass? 2) what is the best cardio workout/plyometrics workout for fighting? 3) what is the best site/store to buy equipment? i was thinking id need a heavy bag and some gloves, just the basics
    thanks in advance

    EDIT: also, after ive built a "fighting base", which style of training would be best to start with? bjj, muay thai, karate? I've already got a year or so of TKD, but I cant say that the instructor taught well =/ i dont know any real technique
    Last edited by The_LB_43; 04-19-2009 at 04:31 PM.
    I rep U.S. Marines on sight.

    9/26 - 165lb, 245 bench, 345 squat, 430 deadlift ,205 powerclean, 4.75 40, Must haz moar speedz and x-plosion :(

    5'6" and completly flat-footed with almost 0% arch
    Rugby right now...hopefully can be a runningback next year for football
    Everyone wants to fight until they get punched in the mouth
    Negged because I refused to nuthug a cocky f*ggot
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    I got a question.

    Is cutting weight in martial arts the same as cutting weight in bodybuilding? So do i lower my carb intake?
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    TO THE PAIN Animal.'s Avatar
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    lol im training in the gym like a bodybuilder and eating like a bodybuilder doesnt really hinder your gains doing mma as well
    Last edited by Animal.; 06-02-2009 at 04:51 AM.
    To the pain


    kickboxer
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    Registered User BigPicture's Avatar
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    When I do strength and conditioning training I like to do this workout every now and then ( tends to be once a month or so).

    Clap pushups 3x many as can, good form
    Pulls ups, 3x same as above.

    Then the couture circuit 5-8 times, 8-12 reps each exercise
    that is,
    bent over row
    upright row
    miltary press
    good mornings
    split squat/lunge left and right
    squat + press
    deadlifts weight starting just below knees/mid shins.

    After that do some light core work, focus on rotation. Using a situp board I do situps with twist, russian twists with light weights, and standing twists holding a dumbell.

    Try left little as possible during sets, really hard, but great for conditioning imo.
    part of DA...keep it on the QT
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    Originally Posted by 80_Unframed View Post
    Best Bodyweight Exercises by Matt Furey and Ross Enamit

    http://rapidshare.com/files/79365701...mait_.pdf.html

    [/url]
    "Go to bed hungry for more growth hormones to be released"

    Does anyone have any proof to back this up...it kinda came out of nowhere
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    Registered User ryangoetz's Avatar
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    if you are trying to get in shape here is one of our wrestling conditioning workouts
    run 6 laps around the track along with 4 laps of bleachers each time take a 5 minute break and then do sled sprints with sandbag carries after 30 sec rest on the way back do a total of 8 sprints
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    Hey guys, I'm new to MMA but I did Kenpo Karate (offspring of the original Hawain Kempo) for 5 years (brown belt). Anyway I tried Muay Thai, BJJ and "MMA" classes my MA Academy offered and enjoyed BJJ and thought it would be good to focus solely on one MA until I feel ready to add another to the mix.

    Is that a smart idea or should I do some MT as well? I get 8 hours a week of BJJ, sometimes a little more. Pretty much every night for 1-2 hours.

    I also powerlift to gain strength and eat alot of keep getting bigger as well. My current routine is Jim Wendler's 5-3-1. Basic layout where you can pretty much any kind of accessory work you want, from PL style to just running and bodyweight exercises.

    Here's what the lifting looks like:
    Mon: DL
    Weds: Bench
    Fri: Squat
    Mon: MP

    So I was wondering what would be good accessory work that will better me as a BJJ practitioner and fighter in general. I have alot of ideas, like plyo pushups, pullups, dips, hanging leg raises, recline pullups, glute bridges, hip bridges and also though some jump rope/rower/treadmill would be good to finish off the workout.

    Only problem is I have no idea where to place all these exercises to create an ideal routine.
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    Registered User Badboy27's Avatar
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    Neck exercise and How the hell ??

    Is a good neck exercise the lying face down plate on your head and going foward and back with your head plus the lying face up ?? And I had seriously freaked out today knowing that Matt Serra is 5'6 ... 170 pounds???????????!?!!!!!!! I almost crapped myself lol thats a tiny dude with sooo much muscle weight 0_o
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  26. #86
    Primus Inter Pares Mr.Serpent's Avatar
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    I hope this is the right thread for this. I've been kickboxing for about 18 months and my roundhouse kicks are the only thing I feel is really lagging. I think it may be my hip flexors, I get pain in the outside of my leg when kicking. Lately I've started doing more dynamic stretching during my gym workouts, is it really as simple as consistently doing dynamic stretches or is there something more specific I should be doing for my hips?

    Thanks in advance.
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    Registered User RedBaron1234's Avatar
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    i think sprints and tabata training are the way forward for MMA conditioning
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    Registered User Tim01's Avatar
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    Originally Posted by RedBaron1234 View Post
    i think sprints and tabata training are the way forward for MMA conditioning
    Yes they will certainly give you a lot more bang for your buck than continuous steady running.

    There's some conditioning ideas for MMA on this link:

    http://www.sprintstrong.com/2010/08/...ditioning.html

    Hope you enjoy.
    http://www.sprintstrong.com
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    Talking Bodyweight Conditioning

    For Upper Body usually its:

    Push Ups:
    Standard Push Ups
    Wide Push Ups
    Diamond Push Ups
    Clap Push Ups
    Decline Push Ups
    T Push Ups
    Knuckle Push Ups
    Clap Push Ups
    1 Legged Push Ups
    Uchi Mata Push Ups
    Crawl Push Ups

    Pull Ups:
    Narrow Grip Pull Ups
    Wide Grip Pull Ups
    Commando Grip Pull Ups
    One Hand Pull ups
    Mixed Grip Pull Ups
    Standard Pull Ups
    Hammer Grip Pull Ups
    Hammer Grip Pull Ups on a Monkey Bar (Travel from start til Finish doing Hammer Grip Pull Ups)
    Towel Grip Pull Ups
    Towel Grip Commando Pull Ups
    Rope Climb

    Hope it Helps
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    Registered User Ravisk's Avatar
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    Wink

    Originally Posted by Mr.Serpent View Post
    I hope this is the right thread for this. I've been kickboxing for about 18 months and my roundhouse kicks are the only thing I feel is really lagging. I think it may be my hip flexors, I get pain in the outside of my leg when kicking. Lately I've started doing more dynamic stretching during my gym workouts, is it really as simple as consistently doing dynamic stretches or is there something more specific I should be doing for my hips?

    Thanks in advance.
    Try One legged Hip Raises, hopefully it helps
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