Isolation and Power lifting

[Enzo566]

Well so ive started this new thing 3 days i do isolation, 3 days i do straight up power excersices.

Well for power i do Sqauts, DeadLifts, and Dumbell Snatches, and some isometric stuff.

im looking for more power sutff so gimme some ideas, cause igot the isolation down.

[EmptyneSs]

add in some bench press, military press, and seated rows and some pullups and dips.

[zhorner]

i dont know about seated rows, but barbell bent rows with straps are very good, be sure to keep your elbows in so you are pulling with your lats and not biceps. also, the most important.... barbell shrugs. use straps. use moderate to close grip with your pinky about an inch inside the ring. straps may not develop your grip as much so do not use them on deadlift, but it is very important that you use them on these two exercises. to develop your grip which will help out everything, buy some hand grips....type in heavy grips in your search engine.

[SamuraiGuy]

gotta have benchpress, its one of the big 3, deadlifts, squats, and bench, how can you be powerlifting if your not doing one of the big 3!!!

[veganfighter]

i have been lifting consistantly for about 5 wks after some time off. i just started the 5x5 flat bench, deadlift, full squat M/W/F. i also do split jerk, split jerk behind the neck, hang snatch, decline crunch to failure w/ 25lb plate T/R/S. I need to keep my routine short and sweet. Question? Which lifts are good for developing power/strength for ma? the techniques I would like to develope power for are elbow strikes, knee strikes, punches, palm strikes and hammer fist. background krav maga and muay thai. I have read different articles on the net as to which lifting techniques are best for ma. some say wide stance squats, some say shoulder width bench grip. Personally I think that a close grip bench would be best suited for ma because it focuses more attention on triceps. any sugestions?

[Eyegouge]

Find yourself a gym with one of those machines you can do jams on. I'd say most of what you could do for elxplosive power would be to lift explosively. If your not focused on bodybuilding just foucus on duplicating the human movement that goes on in a fight. Hold your bench an inch from your chest for a while and then just explode up. i've gotta say though doing jams would be the best thing.

[Juanchogespacho]

If you REALLY want to get STRONG, then there is no better excercise than the DEADLIFT , ESPECIALLY for Strongman.

[veganfighter]

Originally Posted by Eyegouge

Find yourself a gym with one of those machines you can do jams on. I'd say most of what you could do for elxplosive power would be to lift explosively. If your not focused on bodybuilding just foucus on duplicating the human movement that goes on in a fight. Hold your bench an inch from your chest for a while and then just explode up. i've gotta say though doing jams would be the best thing.

Mr. Eye, I do not like working out at gyms. Besides your bench press suggestion do you have any others? I workout at home. I have a squat rack, adjustable bench w/ lat tower, leg extension/curl, barbells and dumbells.

[Tom Yum]

Yeah, because all the gyms are filled with us filthy animal eaters

mmmm...I love steak, especially off of the grill!

[Scott Bolinger]

if your going to lift, then do a full body workout. If your going for power, you run your sets into more of 5 X 5. But for kickboxing and boxing you should stick to more 3X10. My weight lifting routine consist of:


Weight lifting program
Full body Workout (2)


20 sit-ups on a incline
10 leg lifts


5 sets of 5 Bench press

5 sets of 5 Squats

Upper body circuit
5 sets of 5 Curls
5 sets of 5 Pull overs or french curls
2 sets of 10 one arm row (dumbbell pull-up)

5 sets of 5 butter flies
2 sets of 10 dumbell twist

2 sets of 20 wrist curls

Lower body circuit
2 sets of 20 calve raises
5 sets of 5 leg extension
5 sets of 5 leg curls

Max out on sit-ups
Stretch
Work out on coaches mitts, bag or spar for about 15 minutes or if your real energetic, do 15 minutes on each.


Note: on the weight lifting workouts on how you go from one routine to the next. You start out with sit-ups, do 20 of those, then got to your leg lifts and do 10 of those. Then you start in on the weight lifting. Do 5 sets of 5 reps on the bench, you get that done , then go to the squats and get 5 sets of 5 reps done on that. Then you go to your upper body circuit , which you’ll do 1 set of 5 on the curls, then go to the French curls and do a set of 5 on that, then go to the one-arm pull-up (dumbbell pull-up) and do a set of 10, then repeat the circuit until you get your 5X5 on the curls, 5X5 on the French curls and 2X10 on the one-arm pull-up. Then you go to the butterflies, get that done, then got to the wrist curls and get 2 sets of 20 done. Then move onto your lower body circuit.

Note: you could run this workout routine Monday, Wednesday and Friday, then on the off days , like Tuesday and Thursday , use those days as running days, and run 2 to 5 miles.



13.12

[veganfighter]

Current Routine
M/W/F
Full Squat 5x5 (2 min b/t sets)
Deadlift 5x5 (2 min b/t sets)
Flat Bench 5x5 (2 min b/t sets)
Thruster 5x5 (1 min b/t sets) www.crossfit.com
Hindu Squats failure
Decline Crunch 1x25x25 2x10x25
Sit-ups 2xfailure
Push-ups 3x10-15
Close Grip Chin-ups 3x8
Jump Rope in early evening 35 min
T/R
Cardio
Jump Rope moderate to fast pace + Shadowkickbox punches, elbows, knees 35 to 45 min maybe more.
I will stick with this routine for a month. I need mass and strength at 150 lbs. I am not interested in training for competition. At 3x10 I do not feel a thing. I think I need to consume more calories. Currently at 3000/day.

[muaythaiguy15]

DROP ISOLATION WORKOUTS! Compound lifts build strength alot better and add mass a lot better. If you want raw power, you should try a 5x5.
I did it for a month, and my bench went up 10 lbs after a plateau which was awesome.

http://www.geocities.com/elitemadcow...Linear_5x5.htm

[veganfighter]

Originally Posted by muaythaiguy15

DROP ISOLATION WORKOUTS! Compound lifts build strength alot better and add mass a lot better. If you want raw power, you should try a 5x5.
I did it for a month, and my bench went up 10 lbs after a plateau which was awesome.

http://www.geocities.com/elitemadcow...Linear_5x5.htm

Muaythaiguy15:

Do you do any bodyweight exercises at all in your routine?

[muaythaiguy15]

I do bodyweight excercises in class and usually between sets to really kick up my endurance. Currently, Im concentrating on my powerlifting to get my strength up, so lately not there.

I tend to one set of push ups at the end of my chest workout to really burn.

I usually change up my schedule every month or so, dips and pullups go in and out but I havent done an all body weight routine in a while. I did all bodyweight excercises for a month, I toned up but lost a lot of mass and bench didnt go up or go down, so I dont see a point in sticking to that yet.

[TrainingRoom]

The 5x5 is a great program, simple and effective for building strength. I'm also partial to my Kettlebell Training.

www.trainingroomfit.com