What's the best way to train power?

[Darkoato]

Power being strength and speed.

I know many people train this way and that for a variety of reasons, but I'm just more concerned with power overall.

What can I do to become more powerful? Is it weights? heavy bag hitting? both?

Jason

[danfaggella]

Well when you train power you want your exercises to be explosive. Bounce up and clap durring pushups, jump as high as you can over and over, ect... Just make sure not to pull something, explosive exercizes hurt people sometimes.

[muaythaiguy15]

Weights! 1-5 Reps at high weights. Slamming around the heavy bag really develops power too.

If youre a farm workout kinda guy, take a big tire and just whack it again and again with a sledge hammer.

Dan's push ups work too, just weights really develop over all power.

[Darkoato]

Any specific weight lifting exercises?

I mean I know there's the main three: bench, squat, deadlift

but can that relate to martial arts?

Jason

[Darkoato]

And what about frequency of lifting? Many people find it odd that I don't tire after lifting. Is that normal? I mean I feel strained like I can't do anymore, but within an hour or two I could lift the same routine.

I guess I was just wondering why most people lift 3 times a week. I just feel like I could do more.

But I guess my question is that normal. Are you supposed to feel like you could work more, possibly 3 times a day 7 days a week, and it's just the notion of strength training that you shouldn't lift more than 3 days a week?


I guess what I'm saying is that if I have a gift should I utilize it and lift consistently 3 times a day every day, or if I should just stick to the 3 days a week routine.


(also, how many sets of low rep, high weight lifts should I do? I'm 17 years old, 140 pounds, I have never lifted before, and I just started benching. My max right now is 185. How close to that weight should I lift for low rep counts?-- sorry I'm totally new to lifting)

[muaythaiguy15]

Bodybuilding is a science. Try this. All sets 3x5.
Day 1 - Bench Press, Flies, Pull over
Day 2 - Squats, Hack Squats, DB Curls, DB Cross Curls
Day 3 - Shrugs, Upright rows, Mid Rows
Day 4 - Military Press, Lateral Raise, Tricep Press
Day 5 - OFF
Day 6 - POWER SET Do whatever body part you feel lacking in
Day 7 - OFF

REPEAT for 2 MONTHS.
After 2 months of that, do 2 months of HIT (high intensity training)
Squats 1 X 8 - 10 reps
Leg Extensions 1 X 8 - 10 reps
Leg Curls 1 X 8 - 10 reps
Dumbbell Pullovers 1 X 8 - 10 reps
Barbell Overhead Shoulder Press 1 X 8 - 10 reps
Seated Rows 1 X 8 - 10 reps
Bench Press 1 X 8 - 10 reps
Barbell Bicep Curls 1 X 8 - 10 reps
Tricep Extensions 1 X 8 - 10 reps
Weighted Pullups 1 X 8 - 10 reps
Weighted Dips 1 X 8 - 10 reps
Standing Calf Raises 1 X 8 - 12 reps
Abs - 1 X 10 - 15 reps

1 on, 1 off, 1 on, 1off, 1 on, 2 off Days. So workout, Monday, Weds, And Friday only.

Every 2 months change it up.

[muaythaiguy15]

5 Reps should be completed in the 75-80% of your max lift.

http://www.bodybuilding.com/fun/mm4.htm

figure yours out there.

[elliotNess]

Any specific weight lifting exercises?

I mean I know there's the main three: bench, squat, deadlift

but can that relate to martial arts?

Jason

Also, bicep curls and tricep curls.

[Darkoato]

What's the point of changing it up? Shouldn't I just HIT every day?

[eXcessiveForce]

bodybuilding is not the same as strength training. explosive full body lifts are the way.


Periodization just allows for suffciently healing time. For bodybuilding which has the goal of hypertrophy it is important to allow the muscle to recover.

[Darkoato]

So you're saying that if I don't want to gain mass (which I don't) I could life all day to train strength?

Is strenght like bodybuilding though... are there limits in which you can't gain until you recover?

Otto

[Danny Flucke]

Your question is valid -

And will be answered over time.

You need to try different workouts to see how your body responds.

I have settled into a very basic routine -

Mon: Chest - Incline Presses/Decline Presses
Back - Deadlifts/Bent Over Rows

Wed: Legs - Squats/Presses

Fri: Shoulders - Overhead Presses/Shrugs
Arms - Bicep Curls/Tricep Press Downs

Normally one warm-up set with just the bar (20x) or very light weights if I'm using dumbells. Then one set near my max (85%) to failure at 8 to 10 reps.

That's it - 25 minutes tops...

And remember to keep a log of the exercises that work the best for you.

Example: I may substitue "skull crushers" for press downs -

But I only do them on a decline bench to protect my shoulders...

Good luck - Train hard AND smart - Stick to the basics - And eat right -

You'll do fine...

Thanks, Danny

[muaythaiguy15]

Oh by all means spend 6 hours a day in the gym! Youll overtrain and get NO results unless your on steroids. The reason bodybuilders and weightlifters take days off and spilt thier routines is to avoid that. Your body needs time to heal. Imagine fighting a real muay thai match everyday. Thats what youll be doing to your body. Everyone is giving you the right answers, its up to you to listen or just f it up. This kid I trained with did that, he was just fat and flabby and was like Ive been lifting for 2 years! I was like no, you havent, if youre lifting wrong, youre not lifting!

[eXcessiveForce]

you should get a book on strength training and study it.

And no it would not be a good idea to lift all day. It doesn't take much time to life for strength. Takes longer to lift for body building.

[Darkoato]

Don't get me wrong, I'm taking all you guys say to heart, it's just that I have questions. This next post is relating to a question only, so please don't post unless you directly answer my question.

Ok so let's look in real time. I just went in my basement and benched 3 sets of 8, at roughly 65% of my max. When I was done, I felt like I couldn't lift anymore, and got on the ground and did 20 pushups. I felt like I couldn't move my arms afterwards, waited 2 minutes, and then did another 20 pushups.

Ok, so then I was pretty much weak and useless. That was 20 minutes ago.

Now I feel like I could go back down and do it all over again, 3 sets of 8 and another 40 pushups.

Now:

1) is that normal? -- are you supposed to feel rejuvinated 20 minutes after lifting?

2) Should I do it? (Lift again)


I'm asking these questions because I still don't have a solid answer. You say overtaining, but what if I just happen to be naturally gifted at power training? Could lifting extra because of fast recovery help me more than hurt me?

Jason