Check out CT’s Canadian Ascending-Descending training and search for wave loading. Also look at CT’s Newsletters. These types of programs are great for fighting/relative strength. Diet is crucial but training for an efficient nervous system is tops.
Also, some isos are great to train for fighting and shouldn’t cause hypertrophy.
3 rep/2rep/1 rep ‘waves’ are good.
Below is from CT
RELATIVE STRENGTH PRINCIPLES
Christian Thibeaudeu
To maximize relative strength (gaining strength but not body weight) I suggest:
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Focusing only on multijoint exercises (deadlift, squats, power clean, power snatch, push press, bench press, weighted dips, weighted chins)
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Keeping the reps low: between 1 and 5 if you are a man and 3-7 if you are a woman.
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Either use heavy weights or explosive movements. Preferably both.
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Minimize the eccentric (downward/negative/lowering) portion of each lift (in other words try to decrease the time under tension for each rep).
A good relative/limit strength block that I like is as follow:
Week 1: 3 x 5 (80-85% of max)
Week 2: 3 x 5 (80-85% of max), 3 x 4 (85-90% of max)
Week 3: 3/2/1/3/2/1 (90% / 95% / 100% / 92% / 97% / 102%)
Week 4: 3 x 3(85-90% of max)
To maximize relative strength (gaining strength but not body weight) I suggest:
-
Focusing only on multijoint exercises (deadlift, squats, power clean, power snatch, push press, bench press, weighted dips, weighted chins)
-
Keeping the reps low: between 1 and 5 if you are a man and 3-7 if you are a woman.
-
Either use heavy weights or explosive movements.
-
Minimize the eccentric portion of each lift (in other words try to decrease the time under tension for each rep).
A good relative/limit strength block that I like is as follow:
Week 1: 3 x 5 (80-85% of max)
Week 2: 3 x 5 (80-85% of max), 3 x 4 (85-90% of max)
Week 3: 3/2/1/3/2/1 (90% / 95% / 100% / 92% / 97% / 102%)
Week 4: 3 x 3(85-90% of max)
max intensity isometrics will be very good. I would aim for a max effort of 6-10 seconds for 3-4 sets of 3 positions. For you I recommend the deadlift iso. Pulling against pins (bar against pins) in the power rack. The three positions are:
- 2-3" below the knees
- 2-3" above the knees
- close to the lock out position
You can also use quasi-isometrics or isometronics: Same positions, but this time you use weights. The objective is the lift the bar off the pins (this time the bar is over the pins, while it’s under the pins for the preceding method) A FEW INCHES and hold the position for 6-10 seconds. Gradually work up to the heaviest weight you can hold for 6 seconds, so the number of sets will depend on your progression.
I also recommend 2 other exercises for your sport, namely the isometric bent over barbell row (position 1: bar against sternum, pos. 2: midway down, pos.3: 2" from being fully lowered) and isometric bench press (2" from chest, midway up, 2" from lockout).
I recommend using isos once per week, on fridays. The schedule I use with my athletes is:
Monday: Whole body eccentric emphasis
Wednesday: Whole body concentric and dynamic emphasis
Friday: Whole body isometrics