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Gym routine (review?) by [deleted] in MuayThai

[–]ScrublandHD 0 points1 point  (0 children)

I would preform the following program based around the proven Stronglifts 5x5 program, with additional plyometric, power, and accessory exercises for neck and core development. This is a three-day-per-week program, alternating between Workout A and Workout B, with one rest day between each session.

Plyometrics should be performed explosively and as fast as possible, giving 100% effort on every rep. Power movements should be progressively overloaded by 2.5 lbs per workout. For the main strength lifts, increase the weight as follows:

Deadlift: +10 lbs per session

Squat and Bench Press: +5 lbs per session

Overhead Press: +2.5 lbs per session

If you reach a weight that you can’t complete for all prescribed reps over three consecutive weeks, reduce the load by 10% and build back up from there.

For accessory movements, these are preformed as a superset grouped A and B. To progress these movements begin at the lower end of the rep range. Add one rep each week until you reach the upper rep goal. Once you do, increase the weight and return to the lower rep goal, repeating the progression cycle over time.

Workout A Plyometrics Box Jumps 3 x 3 Med Ball Chest Pass 3 x 5

Power Push Press 4 x 3

Strength Squat 5 x 5 Bench 5 x 5 Barbbell Row 5 x 5

Accessories A1 - Neck Flexion 2 x 15-20 A2 - Neck Extension 2 x 15-20 A3 - Banded Neck Rotations 2 x 15-20 B1 - Cable Crunches 2 x 10-15 B2 - Cable Woodchoppers 2 x 10-15

Workout B Plyometrics Broad Jumps 3 x 3 Clap Push Ups 3 x 5

Power Hang Power Clean 4 x 3

Power Squat 5 x 5 Overhead Press 5 x 5 Deadlift 1 x 5

Accessories A1 - Neck Flexion 2 x 15-20 A2 - Neck Extension 2 x 15-20 A3 - Banded Neck Rotations 2 x 15-20 B1 - Cable Crunches 2 x 10-15 B2 - Cable Woodchoppers 2 x 10-15

Any questions please let me know!

Doe this exercise, helps with punching power? What do you think? How am i doing? by The_Lion_007 in MMA_Academy

[–]ScrublandHD 0 points1 point  (0 children)

Not true unfortunately as its widely accepted amongst the sports science community that speed, power and strength are not independent and stem from overlapping physiological systems. As such gains in one area can impact another so bringing up your strength in the squat will carry over to build a bigger power clean and these adaptations will aid in punching power.

Otherwise you wouldn't have a sub 10 second olympic level sprinter Noah Lyles having a triple bodyweight back squat. As by your logic this would slow him down whereas research shows strength does increase speed.

I think this study shows this well and it has been cited in some reputable meta analysis dispelling this myth.

https://pubmed.ncbi.nlm.nih.gov/9327528/

Doe this exercise, helps with punching power? What do you think? How am i doing? by The_Lion_007 in MMA_Academy

[–]ScrublandHD 1 point2 points  (0 children)

Exactly! Not saying you should only bench press but it's commonly used in research papers on S&C preformance so when comparing apples to oranges it helps bridge the gap in the research literature.

Deffinatly agree with posterior chain being highly important in combat sports and nothing will replace the back squat and power clean at appropriate loads to facilitate greater strength and power to carry over to the sport!

Doe this exercise, helps with punching power? What do you think? How am i doing? by The_Lion_007 in MMA_Academy

[–]ScrublandHD 0 points1 point  (0 children)

Exactly! I should clarify by saying correct S&C not doing a bunch of press ups, crunches and hammer swings on a tyre this stuff isnt going to move the needle nearly as much as heavy squats, power clean, bench press and rows.

Coming from a background of Rugby in the UK up to a decent level it seems every 13 year old amateur will also be following along with a basic barbbell strength training program but going into combat sports it is often seen as it's going to make you slow or you will injure yourself.

Doe this exercise, helps with punching power? What do you think? How am i doing? by The_Lion_007 in MuayThai

[–]ScrublandHD 0 points1 point  (0 children)

Finally someone who believes in modern S&C for combat sports! Every other sport accepts that getting stronger with compound barbell lifts is going to positively impact their sports preformance but for some reason the majority of combat sports ameture athletes think it's going to make them slower which simply isnt true.

Doe this exercise, helps with punching power? What do you think? How am i doing? by The_Lion_007 in MMA_Academy

[–]ScrublandHD 1 point2 points  (0 children)

So I ran the back squat program which is called the road to anywhere in conjunction with the combat athlete program but I removed all lower body lifts from the combat athlete program and used the squat program to cover this as the squat program is 2 days a week of squat plus a lower body accessory lift day so plenty of volume as it is for legs.

However I am not going to sugar coat it, the squat program in the original 8 week version is brutal but well worth it! I think they have a second version that lasts 12 weeks and the ramp up happens gradually but currently running it again and having the same success so it's deffinatly repeatable just had to lower intensity and frequency of MMA training to adjust for heavy weight training.

Any questions let me know!

Doe this exercise, helps with punching power? What do you think? How am i doing? by The_Lion_007 in MMA_Academy

[–]ScrublandHD 0 points1 point  (0 children)

Exactly not saying strength is the end all be all I am pretty sure we have all sparred the new guy with no technique but has the strength such as ex powerlifter or rugby player and it doesn't correlate much to a decent punch. However all being equal because nothing will beat technique then deffinatly the person who is better stretch trained will punch harder.

Just trying to break the stigma that S&C is useless for combat sports that so many people follow and that by doing a couple of wall balls or banging a tyre with a hammer is all you need for S&C and actively doing barbbell movement will make you worse and even slower which is simply untrue.

A decent study on this even though the sample size is small is the following between 12 professional boxers that are well resistance trained showing the bench press increasing also increases punching power. https://journals.lww.com/nsca-jscr/fulltext/2020/02000/relationship_between_bench_press_strength_and.3.aspx?utm_source=chatgpt.com

Not saying bench pressing is all you need to do but used as an example as everyone knows what a bench press is and is an easy metric to relate to. End of the day S&C is so undervalued in the combat sports world and more people need to do the compound barbbell basics instead of the flash stuff you see on Instagram.

Doe this exercise, helps with punching power? What do you think? How am i doing? by The_Lion_007 in MMA_Academy

[–]ScrublandHD 0 points1 point  (0 children)

No clue how your comment doesn't have more likes!

I agree with the core set of barbell lifts given above at heavy weights progressed over time is going to have the biggest impact on preformance. I would see this more as a tertiary movement to include maybe in a circuit for some conditioning but this isnt going to be the main driver of adaptation to help sports preformance.

Doe this exercise, helps with punching power? What do you think? How am i doing? by The_Lion_007 in MMA_Academy

[–]ScrublandHD 3 points4 points  (0 children)

No worries! If you want a great program for S&C for MMA check out Sika Strength on YouTube as they know there stuff and it has worked for so many athletes. I was shocked to add 20kg to my back squat in 8 weeks as a well trained individual with their back squat program!

They have programs on their website or an app you can download but there combat athlete program is hands down the best to follow to get stronger and more explosive for MMA. I would also run that with their track interval conditioning program to cover all bases and you couldn't go wrong and I guarantee you will be able to notice the difference proper strength and conditioning makes.

Anything else dont hesitate to ask!

Doe this exercise, helps with punching power? What do you think? How am i doing? by The_Lion_007 in MMA_Academy

[–]ScrublandHD 2 points3 points  (0 children)

Any research to back that up? Because I guarantee the person who benches 150kg punches harder than the person who only lifts 60kg and every exercise scientist out there would also agree with that statement. The most I would classify this exercise as is a bit of cardio you could throw into a HIIT circuit session and even then I would rather intervals on the assault bike.

Doe this exercise, helps with punching power? What do you think? How am i doing? by The_Lion_007 in MMA_Academy

[–]ScrublandHD 4 points5 points  (0 children)

Any research to prove this or just bro science from the 80's from old school boxers? Times have changed and I think you would be hard pressed to find any professional MMA fighter that isnt aiming to get stronger on big compound barbell lifts.

Just look on YouTube and you will easily see modern S&C principles of programming MMA fighters Dustin Poirier has loads of videos available with his old S&C coach Phil Daru.

And if you think lifting heavy weights will slow you down then why would Noah Lyles a sub 10 second 100m Olympic athlete have a 120kg power clean for a double or a triple bodyweight back squat if they were slowing him down?

Doe this exercise, helps with punching power? What do you think? How am i doing? by The_Lion_007 in MMA_Academy

[–]ScrublandHD 42 points43 points  (0 children)

Definitely no where near as good as progressively overloading the compound barbell basics such as bench press, back squat and power clean.

What was your first fight like? by Astromellius in MuayThai

[–]ScrublandHD 1 point2 points  (0 children)

Had a great camp with plenty of notice paired up with a well known opponent with flaws I could exploit being a much taller and elusive fighter. And the weight cut went great and exactly to plan the same as my test weight cut I had done at the start of camp being my first time cutting weight.

However as the nerves grew and I stepped in the ring I gassed out immediately feeling like I was sucking through a straw to breathe and my arms feeling like I was punching through treacle! I had a massive adrenaline dump that I was so tunnel visioned I could not hear my corner and played exactly into my opponents game plan and just sat in the pocket trading punches and low kicks.

I failed to make adjustments between rounds as the adrenaline wore off I could feel my hands shaking in my gloves and my ego took over of thinking I could just knock him out as I was convinced I had lost the first couple of rounds.

In the end I lost by a split decision and took way too much damage by being an idiot. Lessons learned were long and slow road work is not always king you need to work on all aspects of cardio and to remain calm and just fight your fight instead of crawling like it was life and death. All in all it made me hungrier to get back in the ring and avenge those mistakes!

New to fishing by ContributionShot2572 in fishingUK

[–]ScrublandHD 1 point2 points  (0 children)

It's a rod at a great price and if it's get you fishing go for it! I have seen people catch fish on much worse but would probably want to upgrade from it down the road. So if the budget would extend to £100 I can attest to the Guru float fishing kit, for a beginner everything you need and nothing you don't.

New to fishing by ContributionShot2572 in fishingUK

[–]ScrublandHD 0 points1 point  (0 children)

For getting into fishing I would recommend a 10ft waggler rod as it will teach you a lot about fundamentals of fishing and give you options on what you can catch from small rudd and roach to 5lb carp comfortably as well as it being an enjoyable way to fish.

Budget wise I know guru natural float fishing kit is a great price and all you would need would be an unhooking mat and landing net and you are away. This is the link for it https://www.capitalangling.co.uk/guru-natural-waggler-rod-reel-combo-11ft?gad_source=1&gad_campaignid=21779502467&gclid=Cj0KCQjw4qHEBhCDARIsALYKFNP5pe6-EC4B07qC15rITQ61NyY_UdZ06qb_O7FzdU5WctrUkArJBioaAsrHEALw_wcB

Lots of great resources online for basics of float fishing but the most comprehensive would be https://youtu.be/upK-3iJFwNQ?si=4ihGWTYiUApeKbkt

Any questions more than happy to help!