SATchives said:
I can say I would love more information. I don't consider myself a professional in any degree. and honestly i've only learned from things here and there.
I currently do body weight calisthenics for boxing / mua thai. but I do like the idea of training for strength and lifting heavy, I hoping I might be able to do this and still stay lean. I have tried this in the past but never got proficient
but I'd like to know your advice on adding strength to my routine and if this is possible to do without bulking me up to much, as i'm still 20 lbs away from where I am trying to fight in
I take animal cuts for cutting (this is only temporary I'm not sure how healthy it is, but was recommended it and it does seem to be working) and i recently am trying hmb with d3 for muscle recovery,
I would like to bulk up with lean muscle that translates to strength and speed, thanks for your help!
Hail Satan!
hey im no professional in either powerlifting nor fighting, but ideally I think youd want to add 3-4 main exercises into your program.
1.Squat-the most important workout for any athlete it increases jump height, sprinting speed, nervous system strength, core strength, and works almost every muscle in the body. As a fighter I'm sure you know most of the power from a punch comes from the legs, well squatting improves leg strength and explosive strength/speed. you cant do this with calisthenics as your legs are too strong to benefit from only bodyweight, and it wont give the same benefits to your nervous system(but I think practicing jumping is good to increase explosive strength).if you're not doing them already then do them now
2. Snatch/clean/jerk- this is a purely explosive workout done in the olympics and works
every muscle in the body. it will increase explosive strength and speed in every part of the body and you will notice a difference.
3.Lunges- Notice how these are all leg workouts? :lol: :lol: but really walking lunges are killer, they increase athletic performance so much, increase jump height and running speed. Think about it like this," if an olympic runner is doing this to get faster(increase fast twitch muscle fibers and become more explosive) then wouldn't it also make me faster?" I do walking lunges and they have to be my second favorite exercise, after squats ofc, and all I do is grab two dumbells and get at em!
4.Deadlifts- I put deadlifts as 4 because although they're extremely beneficial i know theres a stigma with them and many people would jump on me for putting them first. Yes with wrong form you will hurt yourself and blow out your back, but thats with
consistent bad form. One bad day of lifting will not hurt you 99.999997% of the time, rather its from months to years of bad form and bad practice. Even then powerlifting has the lowest injury rates of any sport and most of the injuries that do occur are less severe than other sports. Generally speaking the deadlift is the best way to increase posterior chain strength and nervous system strength. I mean most of the weight professional power lifters lift could literally crush the bones of regular people, their spines are literally stronger than metal bars. Its a wonderful exercise if you do it right and I recommend it.
extras I thought abt when doing this- The medicine ball throw is good if you're not already doing it. Basically you stand straight with a medicine ball and a wall to your side and you explosively twist your side and throw the ball. its supposed to work your obliques(so imagine the stronger cross jab you'll get from it) Think of it like a standing russian twists
WHY THERES ONLY LEG WORKOUTS
If im being honest calisthenics are good enough to increase upper body strength, anyone who can do a 2 clap (behind the back and one in front) pushup or handstand clapping pushup or front lever is gonna be strong, the upper body is much weaker than the lower body and can be trained at home effectively. the main problem is the lower body, which if you look at any calisthenics athlete theyre always hiding their legs behind baggy pants, because your legs need more. Legs and core are really the most important things to an athlete and the exercises i put above train both legs and core. Not only that but a deadlifts and snatches/cleans/jerks train back and snatches/cleans/jerks train pushing strength too. All in all they will increase athletic performance and I promise you will notice a difference.
PROGRAMMING-
I don't know your schedule and i dont know which of these you already do. I recommend you have atleast one day of rest before training these again(so only train every other day at most, and 2x a week at least) as these all train the nervous system and it can quickly wear out causing bad form then injury. Also it'll give time for your muscles to heal. Also every 2 months take a week off or lift really light weight, this is called a deload week and it helps recover the nervous system increasing strength and preventing injury
You're gonna wanna start each workout you do with a heavy lift, and ultimately you may not even do all 4 in one day. For example you could do:
Heavy Squats-4reps, 3 sets, 8-9rpe
Deadlifts/romanian deadlifts-12-15reps, 3 sets, 6-7rep
walking lunges-20reps(10 each side), 3 sets, 8-9rep
Medicine ball throws-20 times changing sides each time
Then that would be it for the day, and you could incorporate snatches into a different workout later on in the week. Or if u find it beneficial to your strength then add them into that workout wherever you feel comfortable! It really is up to you and either way you'd be helping yourself out.
Anyways I just woke up and spent the past hour writing this so I need to go meditate, feel free to reply with any questions!
