Do SS twice a week Replace DL with clean pulls Replace The Press with push press
brute strength is pretty useful in wrestling
Kevin Martinez
>power/explosive strength instead of increasing brute strength. HURR DURR
kys retard
Jace Hernandez
>thinking low bar squatting 500 lbs matter when you're fighting on the mat
kys retard
Dominic Brown
I agree completely SS and TM are not worth your time, however I couldn't point you in the right direction.
How about looking at greg Nuckols 28 free training programs and doing each rep explosively?
Connor Morris
With wrestling the fight ends when you get your opponent's back/shoulders to the ground, with BJJ it just begins. Your bench press does fuck all when you're fighting on the ground
Carter Powell
i wrestled competitive a weight class in a competitive state in HS and made states 3 times and the compounds lift are absolutely important for building the strength required
Ethan White
>thinking leg strength isn't important on the mat
kys retard
Cameron Morgan
Train the way you compete. Do you grind a lot of positions or use an instantaneous blast of exertion or both? Train power with weights of 60-70% 1RM for sets of 2-3 at maximum bar speed. Train brute strength with 80%+ 1RM for sets of 5-10.
Ayden Mitchell
I just turned blue belt, so i don't exactly have a go to combo yet aka my canvas is barely painted.
I'm a stocky 5'10 manlet, was competing at 77 kg div (welterweight), started lifting immediately did SS for 8 months and went into 85 kg (middleweight) and went from 12% bf to 14-15%. Any more mass gain i'll start to veer off into the heavyweight zone which means i'll be rolling with tall guys (6'2+)
Nathaniel Green
strength training/ conditioning for rugby.
Week 1: 3 x 10 Week 2: 4 x 8 Week 3: 4 x 6 Week 4: 4 x 5 Week 5: 2x5,3x3
Day 1: Power clean squat good morning Bench W. chin up Farmer walks face pulls leg raises 40s x 15 sprints
Day 2: Clean high pulls front squat Romanian deadlift W. Dips DB row OHP abs 2.5 km jog 5 x 800 m rowing
Day 3: Power clean squat Snatch grip deadlifts Push Press W. pull up Static holds face pulls leg raises 200 m x 10 sprints
Also, "increasing brute strength" leads directly to an increase in power.
Increasing power development is about maximize what strength you already have.
So train explosively but don't neglect the heavy lifts you faggot.
It doesn't matter how much you work your power clean, the guy who reps 4pl8 is more powerfuk than the guy who reps 3pl8.
Adam Reed
I normally do SS 5x5 stuff. But this weekend I actually have a date for the first time in I don't know how long. Give me a one-day routine to get a good, asthetic, temporary pump to improve my chances of impressing this girl. I assume it would involve dumbbells and high reps/lower weight.
Lucas Roberts
Wouldnt pumping up before date be useless because then she'll see you deflate post pump?
W/e anyways my go to routine that i do night before/in the morning before a party
Dumbell incline press 3 x 10 Dips 3 x f Dumbell row 3 x 10 Lateral raise 2 x 15 Barbell curl 2 x 15
Ayden Garcia
In season or off season? Off season - westside for skinny bastards 3, 5/3/1 etc. In season - Alwyn Cosgrove The holiday program or Joe DeFranco from this 50.28.26.34/ask_joe/archives/ask_joe_03-10-31.htm
Juan Foster
9 week program for BJJ, I usually base my workouts on this if there's a tournament coming up.
in brackets are the change in reps from one week to the other
Week 1-3 ABxACxx A pec stretch 2x6 db bp 3x10 (8 6) lat stretch 2x6 single arm bent over row 3x10 (8 6) rope pull up 2x9 (10 12) bicep curl 2x10 (8 6) skull crushers 2x10 (8 6)
B front squat with db 3x10 (8 6) plate crunch 3x10 (8 6) straight leg dl 3x10 (8 6) lateral plank 2x 60sec lateral lunge 2x10 (8 6)
C db romanina dl 3x10 (8 6) plate crunch 3x10 (8 6) single leg box squat 3x10 (8 6) lat planl 2x60 lat lunge 2x10 (8 6)
Week 4-6 ABxABx A one arm db bp 3x10 (8 6) pull up 3x15 one arm db snatch 2x10 (8 6) upright row db 2x10 (8 6) db mil press 2x10 (8 6) single arm bent over row 2x10 (8 6) pushups 2x failure
B singleleg split squat 3x10 (8 6) weighted glute bridge 3x10 (8 6) bodyweight squat 2x30 bodyweight front lunge 2x10 bodyweight lat lunge 2x10 bodyweight jump squat 2x10
Week 7-9 ABxCDxx A pec stretch 4x6 bp 5x5 (4 3) clap pushup 2x5 lat stretch 4x6 single arm and leg db row 5x5 (4 3) plank 2x60 russian twist 2x12
B front squat 4x5 (4 3) jump squat 3x3 hanging knee raise 4x12 single leg deadlift 3x5 (4 3) plank 2x60 russian twost 2x12
C lat stretch 4x6 neutral grip pulllup 5x5 (8 10) pec stretch 4x6 incline bp 4x5 (4 3) plank 2x60 russian twist 2x12
I was of the understanding explosivity and strength involve different types of muscle fiber - fast-twitch and slow-twitch - meaning that you can't train one type and then expect it to turn into the other type in a wrestling bout.
maybe slow-twitch is endurance and both of them are fast-twitch.
anyway I hear oly lifting is all explosive movements, although it seems like you can train any movement explosively if you want.
Gabriel Price
Critique my routine
ABCx
Day A: Squats 5x5 RDL 4x8 Bulgarian Split squats 4x8 decline crunch 3x10 calf raises and some planks
Day B: bench press 3x5 dips 3x10 incline dumbbell flies 3x10 side lateral raises skullcrushers 3x10
Day C: Deads 2x5 chin ups 8x5 superset with shrugs facepull 4x10 reverse curls 4x10 superset with front raises Dumbbell row 3x10
Barbell Rows: 3x10 Barbell Bicep Curls (Alternate between close and normal grip): 4x-10-12 Choice of one other bicep exercise (typically Hammer Curls): 3x10-12 Deadlift 3x5
Legs (Quad/Ham/Calves):
Barbell Squats: 3x10 Standing Calf Raises (circuit machine): 5x10-12 I kinda wanna do more for legs but I'm not sure what to add
Luke Cook
squat 5-8x2 curls 5x5 cgb 5x5 wrist curls 2 sets
bench 5-8x2 pulldowns 5x5 farmers walks 2 sets
incline seated press 5-8x2 rack pull5x8-2 leg raises 2x20
build up from 5 to 8 doubles over the weeks, deload with 3x10, then restart with higher weight
5x5 sets are done by feel, either ramping up to a 5 rep max or moderate sets across
Dylan Reyes
I know OP pic is an athlete but is that achivable natty?
Isaac Murphy
No
Colton Flores
Gadisov is on creatine so no
Nathaniel Watson
Lol watched 2012 Olympic round 16 match between Gadisov and Yazdani (pic relatedness your post) and I think he got robbed
David Thompson
Guys what is SS?
Nolan Kelly
I hope you're not natty otherwise stacking squats, rdl, split sq is gonna burn out your hams adding skullcrushers at the end of B is kinda pointless considering you done dips n bench already f a m
Sebastian Wood
>what is overtraining
Cameron Nelson
My gym has a shit bar for chinups (it's designed for pullups so it twists your wrists)
Could I just do my sets of chinups later in the day at home?
Tyler Lewis
Not thay you retarded limp wristed paint sniffing buffoon
Levi Ross
no such thing as overtraining, just undereating!
Leo Price
Skull crusher works tricep long head, which bench and dips do not sufficiently work