As said above
Core exercises for sure. Push pull exercises. Compound lifts and core lifts will be key for sure.
I use alot of bands,body weight lifts, and explosive lifts for my training.
I lift to failure 90% of the time. Anyone who wants to argue that’s wrong, will need to do it and tell my they don’t see max results from it for their sport. I try to teach my muscles never to fail and if they to recover quickly. I want max strength as long as possible. One way to achieve max strength and endurance is to change your routine constantly. 1 week I may do compound high rep excercises, the next heavy weight olympic lifts. One problem with athletes today is routine. Don’t get in one. Hit your muscles from different angles and always switch it up. I can help more if you would like to pm me. I train quite a few pro athletes in MMA,wrestling, and football. If you don’t feel it the next day, then you need to change it up. I spend 1 hour every weekend changing my workout. You can always find the time to build a plan every week.
Let me know if you need some help. I promise results[/quote]
I really don’t have the time to get into it, but let me go ahead and respectfully disagree NOW. Compound lifts, bands, etc is great.
according to Zatsiorski’s researched, when relativized, correlation between maximum strength and performance in endurance efforts requiring only type one fibers (typically below about 30% of one’s 1RM for simple movements)is very weak, and often negative.
You need to review the type of effort you wish to produce before deciding what percentage of your training should be maximal strength. Not all physical efforts are derived primarily from strength, as seems to be the prevailing wisdom with some coaches these days.
Also NOT having a routine is like playing soccer w/o a goal, or basketball without a hoop. If you have no method in which to track progress and you’re just randomly doing new shit everyday then you have no idea whether or not you’re getting stronger.
If I squat today, then go 4 weeks doing oly lifts, jump training, odd implement training, and come back 4 weeks later to squat the same weight then I’ve effectively accomplished nothing.
At the very least you need to go a nice microcycle and absorb the actual effects of the exercise and solidify your strength gains (takes about 6 weeks in my opinion) rather than just having the effect of your cns adapting momentarily.
Unless you’re an advanced lifter (i’m talking squatting 800+) you don’t need to be switching up your routine every week.
Also how sore you are is a horrible predictor of if what you are doing is working. HORRIBLE.
You can do 20 sets of 10 on the bench press and be sore as hell tomorrow but I bet it won’t have improved fuck-all about your bench press and you’ll be too sore to train your technique the next day.
TECHNIQUE FIRST AND FOREMOST.
your strength training should not interfere with your combat training, and your fatigue level should be manageable enough that you can train w/o having a drop in your skill level.
No offense to you but, [quote] Hit your muscles from different angles and always switch it up.[/quote]
is what you hear from guys in the gym who NEVER put any weight on the bar, NEVER put any weight on their body, and NEVER increase their performance. They just get their rocks off trying new ‘cutting edge’ shit.
You can hella improve your GPP doing a different workout everyday crossfit style. And that is “o-k” for conditioning but even then without proper progression you have no means in which to track your increase in performance.
I don’t understand how the hell you stay motivated if you can’t beat your logbook. Or it takes you 6 months to get back to a workout to see if you did better than last time.