MR_Midas
Member
It will be great. I read with pleasure.
MESO-Rx
Anabolic Steroids
Powerlifting + BJJ = My Way
- Thread starter Barbarian
- Start date
MR_Midas
Member
Great video. It seems to me that at the bottom point you lose stiffness by relaxing the lower back and tilting your back while going into your socks, where you lose stiffness.
Barbarian
New Member
Yes, maybe you need to work on stretching. I haven't squatted or done deadlift for several years. Now we have started training with the guys and the result has grown. Now we need to work on the shortcomings. Thanks for the comment!
MR_Midas
Member
Yes, maybe you need to work on stretching. I haven't squatted or done deadlift for several years. Now we have started training with the guys and the result has grown. Now we need to work on the shortcomings. Thanks for the comment!
Barbarian
New Member
How to combine martial arts and training with weights. Introductory period
In short, I want to write some recommendations from my own experience, if you suddenly want to start practicing martial arts after a significant experience of power sports.
It does not matter at all for what purpose you came to the martial arts hall, but if you want to combine this with training with weights in the same mode, then you will have to follow some rules to get the maximum benefits.
And so, your goal at the first stage (I had it for about 6 months) is to get into a new mode of operation so that the body has time to adapt to a new type of load. The main thing to remember is that there will be no increase in strength results and muscle mass. This is an adaptation period. Progress is waiting for you ahead when your body understands what you want from it.
Martial arts. How many times a week
2 times a week. Most likely, only 3 classes a week at first will be a very heavy load for you. At the same time, there is no point in training just 1 time a week - it will not increase your endurance and each subsequent workout will be like a day. In order to train endurance, you need a certain frequency of classes. If you train too rarely, there is a de-adaptation in your body.
In 2012, I had an experience in Thai boxing. I was afraid of losing muscle mass and strength, so for 6 months straight I trained 1 time a week. Such workouts can really harm your relationship with weights, rather because each such workout is a big metabolic stress that you worry about every time. Not only that - to master the skill and improve the combative coordination of movements - training 1 time a week is very little.
Classes 3 times a week are optimal for a non-competing athlete in the future, but perhaps at the first stage it is worth stopping at 2 trainings. Thus, you will gradually begin to get used to the new type of load. Your nervous system as well as the articular-ligamentous apparatus should get used to the new mode of operation.
Martial arts. Intensity of training
You have to withstand the loads that you receive during your martial arts training without severe overtrain. Most likely you are a heavy guy whose muscles will burn a lot of oxygen at first. You will get very tired until you learn to relax where you need to and new movements for you will not cease to be so energy-consuming for the central nervous system. Enter the training process gradually, do not try to catch up with those whose level is higher than yours, especially guys who have been in this sport for a long time and weigh about 65-80 kg.
I advise you to talk to the coach at the very beginning and inform him about your goals. If the person is adequate, he will not give you an excessive load, but it is very important that you really explain your goal. Most often, when you come to the martial arts club, the coach will not make exceptions for you unless you inform it in advance. I'll give you an example. Every time I came to the martial arts section, I talked to the coach that I had heavy presses and squats with a barbell in my program, and there was no point in me doing push-ups and other exercises during martial arts training.
Get involved and learn the technique. Endurance will gradually come by itself, and with it the new capabilities of your body. After a while, you will feel that, for example, classes in the gym will become much easier to bear for you.
Working with weights. How many times a week
Train with weights 1-2 days less than you trained earlier. If you train 3-4 times a week, then I advise you to reduce it to 2 times a week.
This will be quite enough to maintain a good shape. The duration of training is not as important as the intensity. I advise you to take long pauses between approaches so that your cardiovascular system is not overloaded, because it already gets a lot of stress during martial arts training.
Your task is to maintain strength and muscle mass as much as possible (and it is possible!).
Working with weights. Weekly load
Reduce the number of exercises and, in general, weekly approaches per muscle group. I would recommend leaving 60-70% of the weekly volume of loads. If you are more interested in strength in competitive powerlifting, then leave them and do a very moderate cycle with an average tonnage and intensity. For example, my PM in deadlift was about 270-280 kg, and on average my training layouts for traction were as follows: 75-80% 4x4 or even 3x3 - once every two weeks. Squat as well, once every two weeks (alternated with traction) and bench press every week + a little ofp at each workout.
Working with weights. Choosing exercises
Leave only basic exercises, or non-isolation for those muscle groups that you want to preserve as much as possible. For example, you can do 3 exercises: bending the arms, pulling the parallel block to the chest and swinging in a tilt, or leave only pull-ups with several grips, where you can touch all these muscle groups. It is important to choose something that will be easier for your body to tolerate. Personally, I chose multi-articular movements and no isolation.
Resume
1. Do not overload yourself during martial arts training.
2. Train 2 times a week.
3. Warn the coach that you want to concentrate on technique and avoid general physical exercises for the first half of the year, if possible, so as not to spoil the results in your main sport.
4. Be careful in new movements. Your body may not be ready to make explosive movements in new angles for you. Do not sleep and you will avoid injury.
5. Reduce the load in the gym, bringing up to 60-70% of the previous volume.
6. Do not overload the cardiovascular system during weight training. Take long pauses between sets.
7. Reduce the number of workouts per week to 2-3.
My advice is just my experience and some conclusions from personal practice. Perhaps some points can be challenged by the experience of other people as well as scientific research.
In short, I want to write some recommendations from my own experience, if you suddenly want to start practicing martial arts after a significant experience of power sports.
It does not matter at all for what purpose you came to the martial arts hall, but if you want to combine this with training with weights in the same mode, then you will have to follow some rules to get the maximum benefits.
And so, your goal at the first stage (I had it for about 6 months) is to get into a new mode of operation so that the body has time to adapt to a new type of load. The main thing to remember is that there will be no increase in strength results and muscle mass. This is an adaptation period. Progress is waiting for you ahead when your body understands what you want from it.
Martial arts. How many times a week
2 times a week. Most likely, only 3 classes a week at first will be a very heavy load for you. At the same time, there is no point in training just 1 time a week - it will not increase your endurance and each subsequent workout will be like a day. In order to train endurance, you need a certain frequency of classes. If you train too rarely, there is a de-adaptation in your body.
In 2012, I had an experience in Thai boxing. I was afraid of losing muscle mass and strength, so for 6 months straight I trained 1 time a week. Such workouts can really harm your relationship with weights, rather because each such workout is a big metabolic stress that you worry about every time. Not only that - to master the skill and improve the combative coordination of movements - training 1 time a week is very little.
Classes 3 times a week are optimal for a non-competing athlete in the future, but perhaps at the first stage it is worth stopping at 2 trainings. Thus, you will gradually begin to get used to the new type of load. Your nervous system as well as the articular-ligamentous apparatus should get used to the new mode of operation.
Martial arts. Intensity of training
You have to withstand the loads that you receive during your martial arts training without severe overtrain. Most likely you are a heavy guy whose muscles will burn a lot of oxygen at first. You will get very tired until you learn to relax where you need to and new movements for you will not cease to be so energy-consuming for the central nervous system. Enter the training process gradually, do not try to catch up with those whose level is higher than yours, especially guys who have been in this sport for a long time and weigh about 65-80 kg.
I advise you to talk to the coach at the very beginning and inform him about your goals. If the person is adequate, he will not give you an excessive load, but it is very important that you really explain your goal. Most often, when you come to the martial arts club, the coach will not make exceptions for you unless you inform it in advance. I'll give you an example. Every time I came to the martial arts section, I talked to the coach that I had heavy presses and squats with a barbell in my program, and there was no point in me doing push-ups and other exercises during martial arts training.
Get involved and learn the technique. Endurance will gradually come by itself, and with it the new capabilities of your body. After a while, you will feel that, for example, classes in the gym will become much easier to bear for you.
Working with weights. How many times a week
Train with weights 1-2 days less than you trained earlier. If you train 3-4 times a week, then I advise you to reduce it to 2 times a week.
This will be quite enough to maintain a good shape. The duration of training is not as important as the intensity. I advise you to take long pauses between approaches so that your cardiovascular system is not overloaded, because it already gets a lot of stress during martial arts training.
Your task is to maintain strength and muscle mass as much as possible (and it is possible!).
Working with weights. Weekly load
Reduce the number of exercises and, in general, weekly approaches per muscle group. I would recommend leaving 60-70% of the weekly volume of loads. If you are more interested in strength in competitive powerlifting, then leave them and do a very moderate cycle with an average tonnage and intensity. For example, my PM in deadlift was about 270-280 kg, and on average my training layouts for traction were as follows: 75-80% 4x4 or even 3x3 - once every two weeks. Squat as well, once every two weeks (alternated with traction) and bench press every week + a little ofp at each workout.
Working with weights. Choosing exercises
Leave only basic exercises, or non-isolation for those muscle groups that you want to preserve as much as possible. For example, you can do 3 exercises: bending the arms, pulling the parallel block to the chest and swinging in a tilt, or leave only pull-ups with several grips, where you can touch all these muscle groups. It is important to choose something that will be easier for your body to tolerate. Personally, I chose multi-articular movements and no isolation.
Resume
1. Do not overload yourself during martial arts training.
2. Train 2 times a week.
3. Warn the coach that you want to concentrate on technique and avoid general physical exercises for the first half of the year, if possible, so as not to spoil the results in your main sport.
4. Be careful in new movements. Your body may not be ready to make explosive movements in new angles for you. Do not sleep and you will avoid injury.
5. Reduce the load in the gym, bringing up to 60-70% of the previous volume.
6. Do not overload the cardiovascular system during weight training. Take long pauses between sets.
7. Reduce the number of workouts per week to 2-3.
My advice is just my experience and some conclusions from personal practice. Perhaps some points can be challenged by the experience of other people as well as scientific research.
MR_Midas
Member
Great post, thanks
Barbarian
New Member
Welcome!
How come you stop short at the top on your pulls? Is this a safety concern? Is it because of your height? I’m just curious, it looks like you stop short and I was wondering why, maybe I can learn something here
Barbarian
New Member
I was sure that this question would be asked. If you're talking about trap bar, it was just the first training day after I got injured. 4 days ago I got injured in the rib area on the open mat (bjj) and I was afraid to fully straighten up.
If you are talking about deadlift, then I try not to fix the barbell at the top point in order to somehow relieve the load from the spine straighteners. The fact is that my muscles are in constant hypertonia and I feel it. For several years I was bothered by lower back pain and for a long time I could not understand what was the matter. I did an MRI diagnosis that showed no bad changes. I went to the doctors a lot because I felt discomfort in everyday life, until I got to one spinal friend who explained that the reason was that my lumbar muscles create lordosis and the processes of the spine constrict the nerve. It's not dangerous at all, but it bothered me. To reduce the curvature of the spine, I had to look for a solution. As a result, I try to train the abs muscles and include the lumbar muscles as little as possible, for example, I completely abandoned any hyperextensions.
Makes sense, and I completely see the benefit to the lift despite the short stop at the top, those spinal erectors are still getting nailed and getting the tension to benefit from the lift. I was just curious that’s all. My only bad injury from years of heavy dead’s was internal hemmerhoids that required surgery and brother, let me tell ya that that shit is a pain I wish on nobody!! Hemroid surgery is absolutely terrible
barbell001
Member
LMAO Once I get near my PB's in Deads I always get bad piles!!! Sitting down is a near crying experience sometimes. Stopping short at the top is the way Eddie Hall use to train them too for his 500kg lift in his videos. His reasoning was that the initial part of the pull up to the knee and just above it is the hardest part and once beyond locking out is never really a problem, just a case of pushing the hips forward.
I’m going to start implementing this myself, thanks for explaining it
MR_Midas
Member
I think there needs to be a balance between abs, hypers, and reverse hypers.
I have an old friend who has always been a bully and a narcissist/psychopath, with an ego bigger than planet earth. He has always been huge and extremely strong. Did BJJ for a few years, was always feared by people. Then jumped into the MMA cage live on TV against a guy much skinner guy... anyway he was out cold within 21 seconds without even being able to grab the other guy. Very satisfying to see as he has been a nasty bully over the years, but makes friends with people bigger than him haha.
In fact can you bust him up for me as I wanna see him get laid out cold again! haha.
Barbarian
New Member
Previously, I always straightened up until the lockout, but for me personally, it's better not to do it now, otherwise my lower back turns to stone and I don't have time for a massage. When I did a full body massage once a week, it helped a lot to relieve hypertension. If it wasn't for this factor, I would have done a lockout.
I'm even afraid to imagine hemorrhoids. I have some swelling of the vascular nodes about once a year, then I take something like pentoxifylline and put rectal candles. This is already causing considerable discomfort.
Barbarian
New Member
That's right, it's true for me too. The most important thing I need to do is to cross the amplitude 10 cm above the knee. There has never been such a thing that I stopped in the lockout phase and could not continue moving further. The only exception is when my fingers don't hold the barbell.
Barbarian
New Member
Yes, exactly the balance. The lower back is very much involved in the work during deadlift and squats, and I train the abs with separate movements.
Also, stretching hamstrings helps in this matter.
Barbarian
New Member
These are not obvious things to most people, but they are. Guys who have been learning the skill of effectively dealing damage to another person for many years will win a huge and strong man in 95% of cases. I've come across this both in boxing and in bjj. Among my friends there is a guy who weighs 35 kg less than me, but he is very good at leglocks technique and so far in most cases he can break my legs repeatedly while we are fighting.
barbell001
Member
One thing I absolutely cannot stand are bullies and you can spot them a mile off especially on Steroid Internet forums. It's nice on here because you never get any of that, no constant trolling by anyone who's 1 comment you have disagreed with once so they come back with 3 of their pals and follow you around the forums for the next 2 weeks picking at everything you say. On here you can agree to disagree and then its left at that, you can be getting along with the guy again in the next conversation
MR_Midas
Member
Great, otherwise many abs are not made separately. Saying that it works anyway, I think there is not enough attention to it
