T Nation

'Power to the People' Program

I got 99 problems and being a spazzy whitebelt is one

An out of shape, lacking in strength and stuggling to get fit to go back to the gym after over 6 months off to be precise.

Hey gentlemen and ladies, I am looking for some advice from the cool kids of the forum, the men who reside in this dark corner of the internet.

Don’t worry I am not looking for functional training involving swiss balls and PVC pipes or looking to tone.

I am not looking to make my own program or fancy myself as the next Paval.

I am merely looking fo0r a bit of assurance I am heading in the right direction.

I am quitting squatting, I have been perfecting the technique for over a year and even when I have trained with a reputable coach and been supervised using light weight and great form, I still get knee pain. Probably from trauma I have suffered in early life leaving me with proper Billy Elliot knees.

I am going to be doing the working class alternative, to quote on particular shady looking character. I am going to be dead lifting. To be exact I am going two be doing two sets of 5 a day, for 5 days a week. Along with a press, a few pullups and HLR afterwards to prevent imbalances.

To put it the easy way I am going to be doing the Power to the people program.

This is what I was thinking.

Deadlift 2x5
CG bench 2x5
pullups 10
HLR 15

15 minutes foam rolling
45 minutes stretching following a video on my Iphone

I am in the worst shape of my life so this is going to offer a steady, low volume and simplistic template to make some quick and needed progress on.

I am planning on following these sessions up with cardio that will not destroy my already fucked knees and will offer me a form of cardio that will not crush me. Swimming for an hour, freestyle

I am just trying to eat good, nutrient rich food, I am not counting calories or macros, I will be taking in moderate protein and fat, probably around 100 grams a day of each at around 180 pounds and 25 percent bodyfat.

How is my press option? Deadlift is mandatory!

How will the swimming translate to grappling and kickboxing?

Can anyone recommend a good stretching video? How are Paval’s ?

Greetings. first off if you deadlift 5 days a week, you conflict with the need for muscle recovery. Maybe deadllift twice a week at most, with 3 and 4 day intervals in between for said recovery.

This is your first post, so: Greetings.

I find your post to be the scatter gun approach to different requests. First, although there are very knowledgeable people on this forum, you should consider posting this on the BSL Forum, if your focus is on BB or “weight training”. If you are asking for advise on improving your fighting skills, then this is the place. Swimming is an excellent exercise for general health, but, it is no substitute for training in your chosen art.

I think if your focus is on fighting or learning a fighting art, you should take some time to read through Ranzo’s , Donny’s, or Irish’s training logs. Ranzo is an active MMA fighter, Irish and Donny are boxers, and, if Sento jumps in, you will receive excellent advise on RMA’s. So, decide what your focus will be and welcome to the combat forum.

[quote]idaho wrote:
This is your first post, so: Greetings.

I find your post to be the scatter gun approach to different requests. First, although there are very knowledgeable people on this forum, you should consider posting this on the BSL Forum, if your focus is on BB or “weight training”. If you are asking for advise on improving your fighting skills, then this is the place. Swimming is an excellent exercise for general health, but, it is no substitute for training in your chosen art.

I think if your focus is on fighting or learning a fighting art, you should take some time to read through Ranzo’s , Donny’s, or Irish’s training logs. Ranzo is an active MMA fighter, Irish and Donny are boxers, and, if Sento jumps in, you will receive excellent advise on RMA’s. So, decide what your focus will be and welcome to the combat forum.[/quote]

So if I want to get into shape for grappling or muay thai just grapple and do Muay thai?

I just figured that seeing as I am in pretty bad shape and am struggling to build a respectable level of strength, that weight training and conditioning would be important for helping me not gas out which ends up killing my technique because I am too exhausted to do anything properly.

First post, long time lurker.

The PTTP approach is valid for MA. I would perhaps decrease your accessory work, the 10 reps are fine but both the HLR and Pullups are quite similar in nature. Perhaps two week blocks altering the same would be better.

The stretching I would assume your MA teacher takes care off, he would be in a better position to know your needs when it comes to stretching.

Consider doing the 5,3,2 rep scheme, a suggestion by Dan John that allready made its way to the russian version of PTTP. Keeping the weight the same and doing 5,3,2 and keep on cycling.

Good luck.

[quote]DeadKong wrote:
Greetings. first off if you deadlift 5 days a week, you conflict with the need for muscle recovery. Maybe deadllift twice a week at most, with 3 and 4 day intervals in between for said recovery.[/quote]

Kong, the program he refers to calls for submaximal deads. It’s ok, I’ve done it and it works.

OP: This would be a good idea. But again, use comparatively light weights (say, 75% of what you could lift once). This program is about consistency, not intensity. For cardio, try walking and/or kettlebell swings.

Also, I agree: unless you have MA-related questions, this isn’t the perfect forum section for your thread.

You’re a white belt and out of shape you would benefit much more acquiring skills and doing drills specifics to your sport instead of doing all that supplemental work.

No, swimming won’t translate to your kickboxing skills, getting your time in the ring will do.

[quote]DeadKong wrote:
Greetings. first off if you deadlift 5 days a week, you conflict with the need for muscle recovery. Maybe deadllift twice a week at most, with 3 and 4 day intervals in between for said recovery.[/quote]
Kong you are wrong,
The Programm calls for starting out at your 10RM, doing a set of 5 with it, waiting 5-10minutes and then doing another set with 90%. You then go to your Press exercise or go home.
The next day you add 5pounds to your 10 RM, do another 5 reps, wait, deload 10% and do a set of 5 with 90%. ETC.
Again Press exercise afterwards is optional but follows the same scheme.
You do this maximum 5 days a week.
Once you reach your maximum and can’t handle 5 reps you go down to 4 reps, 3reps, and once you hit doubles or singles you deload. Afterwards you start out with your old 10Rm +10pounds maybe and go for it again.

PTP is Pavel’s first barbell exercise book and teaches beginners how to cycle. It is an optimal approach to learn a movement that has become very natural in our orthogenesis. It does not fatigue you and will definitely speed up his out of shape metabolism.
You can Deadlift and Squat every day as long as you keep your intensity and Volume at check.

Did Power to the People for almost 6 months while competing in combination with the RKC Rite of Passage Program.
I like it, it doesn’t fatigue you and keeps you kind of “always ready”. I actually deadlifted even before my snatch and press sessions without ever getting tired.
It helped my lower back condition immensely.

Yes my friend, Pavel’s Stretching Videos are the shit. They taught me how to do Roadkill Splits, kiss my shins while standing straight and extending my foot into a Sidekick at 180cm height for a good 30seconds.
I would recommend you to purchase “Relax into Stretch” right now.

Before it arrives in your mail check out these free videos taken from a stretching and mobility seminar by Pavel.
I recommend anybody having trouble Squatting or doing High Kicks to watch these videos
Enjoy





[quote]AsaAkira13 wrote:

[quote]idaho wrote:
This is your first post, so: Greetings.

I find your post to be the scatter gun approach to different requests. First, although there are very knowledgeable people on this forum, you should consider posting this on the BSL Forum, if your focus is on BB or “weight training”. If you are asking for advise on improving your fighting skills, then this is the place. Swimming is an excellent exercise for general health, but, it is no substitute for training in your chosen art.

I think if your focus is on fighting or learning a fighting art, you should take some time to read through Ranzo’s , Donny’s, or Irish’s training logs. Ranzo is an active MMA fighter, Irish and Donny are boxers, and, if Sento jumps in, you will receive excellent advise on RMA’s. So, decide what your focus will be and welcome to the combat forum.[/quote]

So if I want to get into shape for grappling or muay thai just grapple and do Muay thai?

I just figured that seeing as I am in pretty bad shape and am struggling to build a respectable level of strength, that weight training and conditioning would be important for helping me not gas out which ends up killing my technique because I am too exhausted to do anything properly.[/quote]

No, I didnt explain my comment correctly: My main issue was you needed to decide what your main PRIORITIES are, if you want to concentrate on strength and conditioning, then focus on that area, if you want to improve in fighting, then train hard in grappling and striking. This area has been debated many times on which is more important. That is why I suggested reading through the logs of active fighters. Each of us have different goals, work demands, and responsibilites. I have to train a certain way for my job, others have more luxury in their choice. I do know that unless you have a goal, and you can not actually visualize completing that goal, then you will just fail.

I have posted a link from a thread started by Irish, entitled “Your typical workout” I am on a government computer and it ofen will not allow me to link an address. If it doesnt work, look it up, lots of good responses from forum members on their workouts, mine included. I hope this helps.

[quote]AsaAkira13 wrote:

[quote]idaho wrote:
This is your first post, so: Greetings.

I find your post to be the scatter gun approach to different requests. First, although there are very knowledgeable people on this forum, you should consider posting this on the BSL Forum, if your focus is on BB or “weight training”. If you are asking for advise on improving your fighting skills, then this is the place. Swimming is an excellent exercise for general health, but, it is no substitute for training in your chosen art.

I think if your focus is on fighting or learning a fighting art, you should take some time to read through Ranzo’s , Donny’s, or Irish’s training logs. Ranzo is an active MMA fighter, Irish and Donny are boxers, and, if Sento jumps in, you will receive excellent advise on RMA’s. So, decide what your focus will be and welcome to the combat forum.[/quote]

So if I want to get into shape for grappling or muay thai just grapple and do Muay thai?

I just figured that seeing as I am in pretty bad shape and am struggling to build a respectable level of strength, that weight training and conditioning would be important for helping me not gas out which ends up killing my technique because I am too exhausted to do anything properly.[/quote]

Yes and no.

Grappling and striking training will strengthen and condition the specific muscles in the specific movement patterns that you will need for use during grappling and striking. This “Principle of Specificity” is why you will often see very strong individuals (in a weight lifting or general strength context) be completely exhausted from less than a single round worth of Grappling or striking training (well, that and the fact that they try to rely completely on their strength to overpower their opponent).

Such skill training will also allow your movements to become more efficient (turning off the wrong muscles so you don’t waste energy fighting yourself, using leverage and timing rather than brute force, etc…) which will translate to you getting tired less easily during those activities.

That said, if you truly are below average in terms of strength or general cardiovascular fitness, doing some supplemental S & C wouldn’t be a bad idea. Honestly though from reading your post, you would be better served to do corrective exercises for your lower body than switching from squats to deadlifts. Your inability to squat without pain means that there is something seriously off in your lower body. If it was the result of an acute injury and you know for a fact (Orthopedist has said something to the degree of, “your knees will never function properly again”), then fine, make due with what you can. But otherwise, you are asking for trouble down the road of you don’t fix this ASAP.