Muscle and Brawn Forums
 

Go Back   Muscle and Brawn Forums > Training > Muscle Building and Bodybuilding
Mark Forums Read
Register Articles Members List Search Today's Posts

Notices

Muscle Building and Bodybuilding Topics related to muscle building, bodybuilding, including training and fullbody workouts. If you are looking for great advice on gaining muscle this forum is for you.

Reply
 
Thread Tools Search this Thread Display Modes
Old 08-24-2013, 11:17 PM   #1
#Maverick#
Mental State Is Zenlike
Max Brawn
Points: 3,352, Level: 36 Points: 3,352, Level: 36 Points: 3,352, Level: 36
Activity: 7% Activity: 7% Activity: 7%
 
#Maverick#'s Avatar
 

Join Date: Sep 2010
Location: Chi - Town , IL
Posts: 506
Training Exp: About 8 Months
Training Type: Other
Fav Exercise: Deadlifts
Fav Supp: MILK
Reputation: 3685
#Maverick# has made some very good posts#Maverick# has made some very good posts#Maverick# has made some very good posts#Maverick# has made some very good posts#Maverick# has made some very good posts#Maverick# has made some very good posts#Maverick# has made some very good posts#Maverick# has made some very good posts#Maverick# has made some very good posts#Maverick# has made some very good posts#Maverick# has made some very good posts
Default Martial Arts Training Advice Needed!

Hey guys

I started doing Krav Maga and am looking to start jiu jitsu soon as well. The thing is i realized that my conditioning is horrible partially because i am little heavier. 225 lbs at 25% body fat. I am asking for help in formulating an exercise program/diet program that will help me cut some weight while also increasing explosiveness and endurance. I am looking to increase my punch/kick power.


My current lifting program involves going to the gym 3x week and doing chest/tris, back/bis, legs/shoulders. I Do not have set exercises for those days, i just try to hit every muscle group that goes with the day.

As for my diet, it is not very good, I am a college student, i would like to make a set meal schedule to help me tupperware everything and pack it. But i don't even know where to begin. Any tips you guys could provide would be great.


Supplements: I am currently only ON Gold Standard Whey, a multivitamin and MusclePharm Assault when I feel tired pregym. I am looking in to adding a BCAA supplement.


Thanks Guys in advance.

If this is in the wrong forum, feel free to move it where ever it belongs mods.
__________________
Quote:
"Your punch should be so powerful that when you hit the guy his whole family goes down...and remember to look mean." My Krav Maga Instructor
#Maverick# is offline   Reply With Quote
Sponsored Links
Old 08-25-2013, 07:34 AM   #2
big_swede
Senior Member
Max Brawn
Points: 34,215, Level: 100 Points: 34,215, Level: 100 Points: 34,215, Level: 100
Activity: 62% Activity: 62% Activity: 62%
 
big_swede's Avatar
 

Join Date: Apr 2010
Location: sweden
Posts: 12,008
Training Exp: 5
Training Type: Strongman
Fav Exercise: Cable flyes
Fav Supp: Celltech
Reputation: 480503
big_swede is one with Crom!big_swede is one with Crom!big_swede is one with Crom!big_swede is one with Crom!big_swede is one with Crom!big_swede is one with Crom!big_swede is one with Crom!big_swede is one with Crom!big_swede is one with Crom!big_swede is one with Crom!big_swede is one with Crom!
Default

Run hills on all your offdays, and jump rope. Dont eat any fastfood and avoid sugars.
__________________
big_swede is online now   Reply With Quote
Old 08-25-2013, 09:24 AM   #3
jdmalm123
Less is More
Max Brawn
Points: 13,158, Level: 74 Points: 13,158, Level: 74 Points: 13,158, Level: 74
Activity: 1% Activity: 1% Activity: 1%
 
jdmalm123's Avatar
 

Join Date: Jan 2010
Location: Colorado
Posts: 3,918
Training Exp: not enough
Training Type: General Fitness
Fav Exercise: the one that doesn't hurt
Fav Supp: Milk
Reputation: 408938
jdmalm123 is one with Crom!jdmalm123 is one with Crom!jdmalm123 is one with Crom!jdmalm123 is one with Crom!jdmalm123 is one with Crom!jdmalm123 is one with Crom!jdmalm123 is one with Crom!jdmalm123 is one with Crom!jdmalm123 is one with Crom!jdmalm123 is one with Crom!jdmalm123 is one with Crom!
Default

I'm guessing your program is more of a mass/bodybuilder program...

Does your instructor only train you in technique? I did a sample KM class and we were doing fitness drills for most of the class.

Swede's right pointing you toward speed and endurance. If you want to train in a regular gym, there are good OLY lifts or even partial OLY lifts that will make you more explosive.

If you do plyometrics, remember that a little goes a long way.... don't work to exhaustion with them. Stop when or before your performance decreases.

A traditional boxing or wrestling training routine is more likely to have what you want. Weights are a great supplement and a bigger stronger guy has an advantage, but arm size doesn't win a fight. Speed, power, tenacity and endurance do...and a willingness to hurt your opponent.
__________________
Balance
jdmalm123 is online now   Reply With Quote
Old 08-25-2013, 09:30 AM   #4
Soldier
Senior Member
Max Brawn
Points: 14,594, Level: 78 Points: 14,594, Level: 78 Points: 14,594, Level: 78
Activity: 89% Activity: 89% Activity: 89%
 
Soldier's Avatar
 

Join Date: May 2011
Location: Ft. Hood, Tx
Posts: 4,125
Training Exp: On and off for 17 years.
Training Type: ARGH!!!
Fav Exercise: Bosu kickback pistols
Fav Supp: Crack on a trisket
Reputation: 254492
Soldier is an elite memberSoldier is an elite memberSoldier is an elite memberSoldier is an elite memberSoldier is an elite memberSoldier is an elite memberSoldier is an elite memberSoldier is an elite memberSoldier is an elite memberSoldier is an elite memberSoldier is an elite member
Default

Hill sprints. Do them twice a week at first. One of the times allow yourself to recover fully between each sprint. That will build lower body explosiveness (ALL striking power originates in the lower body). The other time you do them don't allow yourself to completely recover. Do a set number of hill sprints, enough to really push you hard, and time yourself. Next week try to do the same number in less time.

As for your diet, you need to maintain a balanced diet. No crazy bodybuilding ketogenic fat loss diets. You need enough protein to support recovery, enough carbs to support your frequent training and enough fats to support hormone production and mental health, so keep it balanced and use calorie manipulation to create slow and steady weight loss.

Too many martial artists try to use resistance training to build conditioning, and end up neglecting maximal strength. Use your weight sessions to get brutally strong. I developed scary hard punching and kicking ability through building pure maximal strength and spending plenty of time on the heavy bag.

Add in steady state cardio once a week, either jogging or a cardio machine for a good 20 minutes or so.
__________________
Current PRs at 242, raw w/ wraps- 525, 355, 605, 1485
Roboro tui, perimo vester adversarius
(Build yourself, destroy your enemy)
Soldier is online now   Reply With Quote
Old 08-25-2013, 09:47 AM   #5
BigJosh
Senior Member
Max Brawn
Points: 11,344, Level: 70 Points: 11,344, Level: 70 Points: 11,344, Level: 70
Activity: 17% Activity: 17% Activity: 17%
 
BigJosh's Avatar
 

Join Date: Mar 2011
Location: Central California
Posts: 4,066
Training Exp: 7-8 years
Training Type: Fullbody
Fav Exercise: Bench Press and Curls Bro
Fav Supp: Opti-Men Multi Vit
Reputation: 241059
BigJosh is a master memberBigJosh is a master memberBigJosh is a master memberBigJosh is a master memberBigJosh is a master memberBigJosh is a master memberBigJosh is a master memberBigJosh is a master memberBigJosh is a master memberBigJosh is a master memberBigJosh is a master member
Default

Along with the hill sprints that have already been suggested, I would add an oly style lift to my routine. Power cleans and snatches are great for developing explosive power.
__________________
Zdravko Veselin Gaeta

I am not a powerlifter nor am I a bodybuilder. I just want to be big and strong.
Quote:
[Today 05:50 PM] BendtheBar: Write that quote down
[Today 05:50 PM] BendtheBar: If I am going to be a bro, I am going to be the best
Make gains, not excuses.
BigJosh is online now   Reply With Quote
Old 08-25-2013, 09:09 PM   #6
#Maverick#
Mental State Is Zenlike
Max Brawn
Points: 3,352, Level: 36 Points: 3,352, Level: 36 Points: 3,352, Level: 36
Activity: 7% Activity: 7% Activity: 7%
 
#Maverick#'s Avatar
 

Join Date: Sep 2010
Location: Chi - Town , IL
Posts: 506
Training Exp: About 8 Months
Training Type: Other
Fav Exercise: Deadlifts
Fav Supp: MILK
Reputation: 3685
#Maverick# has made some very good posts#Maverick# has made some very good posts#Maverick# has made some very good posts#Maverick# has made some very good posts#Maverick# has made some very good posts#Maverick# has made some very good posts#Maverick# has made some very good posts#Maverick# has made some very good posts#Maverick# has made some very good posts#Maverick# has made some very good posts#Maverick# has made some very good posts
Default

Quote:
Originally Posted by big_swede View Post
Run hills on all your offdays, and jump rope. Dont eat any fastfood and avoid sugars.
I got just the hill will start on this tomorrow

Quote:
Originally Posted by jdmalm123 View Post
I'm guessing your program is more of a mass/bodybuilder program...

Does your instructor only train you in technique? I did a sample KM class and we were doing fitness drills for most of the class.

Swede's right pointing you toward speed and endurance. If you want to train in a regular gym, there are good OLY lifts or even partial OLY lifts that will make you more explosive.

If you do plyometrics, remember that a little goes a long way.... don't work to exhaustion with them. Stop when or before your performance decreases.

A traditional boxing or wrestling training routine is more likely to have what you want. Weights are a great supplement and a bigger stronger guy has an advantage, but arm size doesn't win a fight. Speed, power, tenacity and endurance do...and a willingness to hurt your opponent.
I always do power cleans and compound exercises avoiding isolation exercises as much as possible and yes we do conditioning at krav, its pretty crazy and i want to work on my conditioning outside of the class so i can progress faster.

Quote:
Originally Posted by Soldier View Post
Hill sprints. Do them twice a week at first. One of the times allow yourself to recover fully between each sprint. That will build lower body explosiveness (ALL striking power originates in the lower body). The other time you do them don't allow yourself to completely recover. Do a set number of hill sprints, enough to really push you hard, and time yourself. Next week try to do the same number in less time.

As for your diet, you need to maintain a balanced diet. No crazy bodybuilding ketogenic fat loss diets. You need enough protein to support recovery, enough carbs to support your frequent training and enough fats to support hormone production and mental health, so keep it balanced and use calorie manipulation to create slow and steady weight loss.

Too many martial artists try to use resistance training to build conditioning, and end up neglecting maximal strength. Use your weight sessions to get brutally strong. I developed scary hard punching and kicking ability through building pure maximal strength and spending plenty of time on the heavy bag.

Add in steady state cardio once a week, either jogging or a cardio machine for a good 20 minutes or so.
Thanks!

Quote:
Originally Posted by BigJosh View Post
Along with the hill sprints that have already been suggested, I would add an oly style lift to my routine. Power cleans and snatches are great for developing explosive power.
Haven't done snatches in ages will add those to my routine.


Thanks Guys,
Keep the tips coming i will also be starting a log soon enough
__________________
Quote:
"Your punch should be so powerful that when you hit the guy his whole family goes down...and remember to look mean." My Krav Maga Instructor
#Maverick# is offline   Reply With Quote
Old 08-26-2013, 10:59 AM   #7
Soldier
Senior Member
Max Brawn
Points: 14,594, Level: 78 Points: 14,594, Level: 78 Points: 14,594, Level: 78
Activity: 89% Activity: 89% Activity: 89%
 
Soldier's Avatar
 

Join Date: May 2011
Location: Ft. Hood, Tx
Posts: 4,125
Training Exp: On and off for 17 years.
Training Type: ARGH!!!
Fav Exercise: Bosu kickback pistols
Fav Supp: Crack on a trisket
Reputation: 254492
Soldier is an elite memberSoldier is an elite memberSoldier is an elite memberSoldier is an elite memberSoldier is an elite memberSoldier is an elite memberSoldier is an elite memberSoldier is an elite memberSoldier is an elite memberSoldier is an elite memberSoldier is an elite member
Default

I have to present on opposing position to the olympic lift guys. The olympic lifts require time and training to get really good at them, and if you aren't good at them then you won't be able to load them as effectively as a good ol' squat or deadlift. You need to train as efficiently as possible, because you need to train so many different facets of your physical abilities.
__________________
Current PRs at 242, raw w/ wraps- 525, 355, 605, 1485
Roboro tui, perimo vester adversarius
(Build yourself, destroy your enemy)

Last edited by Soldier; 08-26-2013 at 07:51 PM.
Soldier is online now   Reply With Quote
Old 08-26-2013, 12:10 PM   #8
BigJosh
Senior Member
Max Brawn
Points: 11,344, Level: 70 Points: 11,344, Level: 70 Points: 11,344, Level: 70
Activity: 17% Activity: 17% Activity: 17%
 
BigJosh's Avatar
 

Join Date: Mar 2011
Location: Central California
Posts: 4,066
Training Exp: 7-8 years
Training Type: Fullbody
Fav Exercise: Bench Press and Curls Bro
Fav Supp: Opti-Men Multi Vit
Reputation: 241059
BigJosh is a master memberBigJosh is a master memberBigJosh is a master memberBigJosh is a master memberBigJosh is a master memberBigJosh is a master memberBigJosh is a master memberBigJosh is a master memberBigJosh is a master memberBigJosh is a master memberBigJosh is a master member
Default

No one is saying that Power Cleans and Snatches should replace squats and deads.
And they really aren't that hard to learn. No harder than a squat or deadlift if you ask me. Have you ever done them? Just asking. Because seriously people make them sound harder than they really are. Especially power cleans. Shit just ain't that hard to do.

Maybe Maverick should be the judge of what he can and cannot do.
__________________
Zdravko Veselin Gaeta

I am not a powerlifter nor am I a bodybuilder. I just want to be big and strong.
Quote:
[Today 05:50 PM] BendtheBar: Write that quote down
[Today 05:50 PM] BendtheBar: If I am going to be a bro, I am going to be the best
Make gains, not excuses.
BigJosh is online now   Reply With Quote
Old 08-26-2013, 08:00 PM   #9
Soldier
Senior Member
Max Brawn
Points: 14,594, Level: 78 Points: 14,594, Level: 78 Points: 14,594, Level: 78
Activity: 89% Activity: 89% Activity: 89%
 
Soldier's Avatar
 

Join Date: May 2011
Location: Ft. Hood, Tx
Posts: 4,125
Training Exp: On and off for 17 years.
Training Type: ARGH!!!
Fav Exercise: Bosu kickback pistols
Fav Supp: Crack on a trisket
Reputation: 254492
Soldier is an elite memberSoldier is an elite memberSoldier is an elite memberSoldier is an elite memberSoldier is an elite memberSoldier is an elite memberSoldier is an elite memberSoldier is an elite memberSoldier is an elite memberSoldier is an elite memberSoldier is an elite member
Default

Quote:
Originally Posted by BigJosh View Post
No one is saying that Power Cleans and Snatches should replace squats and deads.
And they really aren't that hard to learn. No harder than a squat or deadlift if you ask me. Have you ever done them? Just asking. Because seriously people make them sound harder than they really are. Especially power cleans. Shit just ain't that hard to do.

Maybe Maverick should be the judge of what he can and cannot do.
I was a weightlifter in high school. My personal best power clean was 275. I think the value of cleans and Olympic lifts in general are overstated. People think that Olympic lifts are the best way to develop explosive strength, but I whole heartedly disagree. They are the best way to get better at Olympic lifts, and the best way to make your joints bend ways they aren't meant to.

People claim that O lifts are good for developing coordination, but coordination drills or just playing ball-based sports are better. They claim that they are good for developing explosive strength, but squats and deadlifts performed explosively along with jumping drills are better. They say that they develop speed, but sprints are better. There's nothing that O lifts develop that can't be more effectively and more SAFELY developed in other ways.

I'm definitely not telling him he can't do them. I'll do some every now and then for fun, but I don't feel any need to include them in any program that ISN'T based on the actual sport of O lifting.
__________________
Current PRs at 242, raw w/ wraps- 525, 355, 605, 1485
Roboro tui, perimo vester adversarius
(Build yourself, destroy your enemy)
Soldier is online now   Reply With Quote
Reply

Bookmarks


Similar Threads
Thread Thread Starter Forum Replies Last Post
Muscle and Brawn, with Martial arts syn Training Logs 102 07-05-2013 06:28 PM
Training For Women - Advice Needed! Abaddon General Board 12 10-21-2011 06:37 AM
advice needed now!!! (CKD refeed or cheat) highkick09 General Board 17 05-31-2011 01:46 PM
HK BMR & setting up macros for keto. Urgent advice needed! highkick09 Nutrition, Diet and Supplements 5 05-17-2011 01:33 PM
Input Needed - Training Techniques BendtheBar Muscle Building and Bodybuilding 13 08-23-2010 08:19 AM

Thread Tools Search this Thread
Search this Thread:

Advanced Search
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off

Forum Jump


All times are GMT -5. The time now is 01:03 AM.


Powered by vBulletin® Version 3.8.5
Copyright ©2000 - 2014, vBulletin Solutions, Inc.