weights for fighters

Danish Tom from the forum very kindly sent us this workout shedule

http://www.streetfightsecrets.com/Weights4fighters1.pdf

Quote :

Hi Richie,

I`ve attached a PDF-file with three weight training cycles, which can be used by fighters to improve explosive power. Just scrool down.

The cycles should only be used by people in good overall condition!

Background, facts and philosophy:

An all out strenght athlete will normally train 3-5 times a week, depending on how well he responds to training, and on his individual capacity for restitution.

As a consequence of the fact that most fighters train a lot of all over fitness training, I think that two days a week for weights constitutes a realistic balance between achieving the necessary strees needed for gains, while keeping the all over physical load, measured on a weekly basis, within the positive restitution curves for both types of training.

Many will probably be surprised by the emphasis on relatively few reps and relatively heavy (submaximal)weights.

Submaximal can be explained by saying that if you train with a weight which you can lift 8 times in three sets with 3 minutes in between, then do 8 x 3 instead, and reduce pauses in between, so you finish within the same time, as you would have needed to do the 3 x 8, due to the longer pauses needed.

Because the low reps does not exhaust the nerveous system, no slow fibres in the muscles involved will be needed, as they would, if one went on with 3 x 8, where fatigue sets in after rep no. 5 or 6., and as the whole workout takes the same time, the intensity in volume/time will be the same if not higher.

Hence, muscle growth is not initially provoked. The nerveous system will instead be provoked to increase the signal from the brain to the muscle, increasing the percentage of explosive fibres being put to work in a given movement, i.e. instead of enhancing the potential by becoming larger, the brain will force the muscle to utilise it`s full potential.

Next step will be a strenghtening of the explosive fibres, by biochemical processes in the axones. It is only when these two areas of gain become exhausted, that the muscle will begin to grow significantly in size as a responce to futher stress. And- that`s the magic - that growth will be the result of more explosive fibres being added (only know training form, which can actually do that), why that will only make you even stronger and mean that you actually grow faster as you become heavier.

Studies on tri-athletes and BMX-Cycle-Cross athletes at top level using submax squat training showed a 30% gain in explosive leg power before any significant growt in musclecircumferance and thus in muscle weight set in. Imagine what that will do for punching power.

The special bench press variation in cycle 3 is another variation of the principle, as it will cheat the nerveous system to propel a lighter weight with higher explosive power. It can be compared to tightening a spring to 500 lbs, when the load is only 300 lbs.

The benchpress cycle in cycle 2 is meant to begin by strenghtening the ligaments, hence the high reps for the first couple of weeks. No rule without occational exeption.

The three cycles are combinations of Russian training diaries and the training teqniques of two world champions.

The completion of all three cycles will take 30 weeks, including the pauses in between, which are very important, as they "reset" the nerveous system, in order to enhance the effect of the next cycle, while simultaneously giving the ligaments and muscle tissue an extra restitutional period.

Please ask any question you like. You are also welcome to conway any questions you may recieve from others, regarding the cycles.

Cheers,

Tomas