i’m fairly new to the board, not that new to training, but by no means highly experienced. i’m a martial artist, and have been using weight training and conditioning to improve my performance in the ring. i’ve been very happy with my progress, and was just looking for some advice on what variety of deadlift to use.
i only have time to train strength twice per week (other days are taken up by skill training and conditioning), and so am looking for the most bang for my buck in exercises. my routines look something like this
Squats or High Stepups 5x5
Romanian Deadlifts 5x5
Press (incline, military,etc.) 5x5
Weighted pullups & Dips (or muscleups when i have rings) 5x5
1 arm dumbbell snatches 3x3
Power cleans 3x3
Overhead squats 3x3 (used more for the flexibility aspects, especially in my shoulders, than for strength)
Pullups/One-arm pushups (or plyometric pushups) superset 3 sets (near failure)
Pistol/Natural glute-ham raise superset
3 sets (near failure)
so as i said, what variety of deadlift should i use? i’m looking mainly to strengthen the posterior chain with it, so should i be using Romanian, Stiff-legged, or snatch-grip deadlift? or should i simply use the ordinary deadlift?
Ideally, i’d like to be able to use several varieties effectively, but i dont know if it would be useful to rotate them often while only using them once a week. any advice would be greatly appreciated!