Since I plan to fight competitively in martial arts, a big size will be counter productive to my speed.
I'm starting the BoM begginer workout (been less then a year that I've been working out) so I was wondering how I would change it so I get maximum strength gains with little mass gain.
My end goal: something like Bruce Lee's physique though I'm 6'0" so I'll probably be a wee bit bigger [img]smile.gif[/img]
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Fool me once, shame on you. Fool me twice, you cold-hearted bastard. You did it again!
How often do you train martial arts? What style do you do? Do you want to compete in MMA or other leagues such as full-contact TKD? How old are you? What are your current stats? What are your current lifts?
You have to train for reaction speed, endurance strength and flexibility. I don't know about BoM, haven't read it or even heard about it, but if it's a bodybuffer routine, I'd say it sucks for your goals. Since you've only been working out for less than a year, I'd say stick with BoM for now, and when you get a more solid foundation, you can move to something more specified.
Bo,
The book Power to the People addresses that very subject of strength without mass. Try this link. www.dragondoor.com
They also have a good forum over there with alot of guys who are in to martial arts.
BOM is great if you're trying workout some imbalances and start on weight training. this is very true for the beginner routine.
however, the beginner routine is a 6 months process. if you can dedicate 3x a week to a program and do martial arts, then you should be fine.
i'm sure there are people here that can help you w/ that as well.
another thing...there's a trainer here name Alwyn Cosgrove....he wrote a book called Martial Arts Conditioning. given the name it is made for martial artists. go to www.alwyncosgrove.com for more info.
Hmm I see a Jim Wright commends this book. Would that be you JWright? How come you didn't mention it [img]smile.gif[/img]
And thanks VERY much for the link tigereye. Definetly gonna look at picking this book up though I hate the way the advertise it. It just seems like such a gimmick
"Two exercises only 20 minutes a day"
"Add 10 lbs to your bench press overnight"
Have you personally read the book yourself? What do you think? I looked at the customer reviews and 14 of them all give it 10 out of 10. Which makes it seem almost TOO good.
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Fool me once, shame on you. Fool me twice, you cold-hearted bastard. You did it again!
I would look at Alwyns book before I look anywhere else. You can see the type of advice he gives here for free and I have read the book, its great stuff.
Personally I think Pavel went a bit off the deep end. And the J in JWright stands for Justin.
Danny
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Limitations are for people who have them.
Bo,
I have Power to the People and it is a good book. There is alot of hype, but he does have to sell his products. I got alot of good information from the book, including lifting barefoot and pre-tensing. I did his program for awhile, but I was looking for more mass. The 20 minutes a day is true, but the program is five days a week. Actually the two exercise idea makes sense, especially since one of the exercises is the deadlift. Even if you don't buy the book, the training forum there is really good and they also have a good article section.
The name's Justin, as Danny said [img]smile.gif[/img]
I'd just recommend doing a beginner program for now to build some overall mass. You're going to need it. And please answer the questions I had in my first post, as they will help me determine recommendations.
it's 2 days a week plan, but it works really well. has some oly lifts in it too. and btw...it has a crap load of information and in plain english.
alwyn's got to love this. [img]smile.gif[/img]
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So many of our dreams at first seem impossible, then they seem improbable, and then, when we summon the will, they soon become inevitable.—Christopher Reeve
Originally posted by DKing: And I still recommend Alwyns book. It kicks ass. I just used part of it for a class the other day.
Danny
Did you throw at someone in self-defense or what?
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"The strongest steel goes through the hottest fires."-Anonymous
"When you begin to believe nothing is heavy, all weights become light." -Rossbow
"Just remember, somewhere there is a little Chinese girl warming up with your max."-Jim Convroy
"It's a round hole, dammit. Everyone fits."--Anonymous Mod at Strengthmill
quote:Originally posted by DKing: Hahaha, No I referenced part of the flexibility section for a class. It would be hard to throw because its an E-Book.
Danny
And ebook??? Danny threw the whole computer??? [/quote]He should have just read the book and kung fu-ed that person, of course he is doing powerlifting so that strength should be used at some point. [img]tongue.gif[/img]
__________________
"The strongest steel goes through the hottest fires."-Anonymous
"When you begin to believe nothing is heavy, all weights become light." -Rossbow
"Just remember, somewhere there is a little Chinese girl warming up with your max."-Jim Convroy
"It's a round hole, dammit. Everyone fits."--Anonymous Mod at Strengthmill
I emailed the PDF of Alwyn's book to my printer and had them print and bind my copy so I could read it as a book. As the others have already said, especially in your situation, it is essential reading material. I am no so sure about dragondoor anymore. They have become a massive sales machine for clubbells and Kbells anymore, and I am not so sure that is really what you need to build your fighting strength. I would like to hear Alwyn's take on the whole kbell thing for fighters.
After Alwyn disrespected my program I decided to just start on his 16 week strength training program from his ebook. (Actually, I still did a few sets of some oly work prior to his workout; I'm sure that put too much emphasis on some movements, but I'll let Alwyn yell at me about that.)
I just finished the first four weeks which use primarily body weight work. I was surprised at how challenging it was (especially with a little oly work beforehand). I have been REALLY pleased with the results. And, I am particularly pleased with the progress I made on the exercises/movements in just four weeks. Starting Tuesday, I'll be into phase 2!
Alwyn: (or anyone else, for that matter) If you see this, what would you recommend as the best substitute for the BB bench with chains? I don't have a rack for a BB; I use DBs. I *do* have a Soloflex with the rubber plate/bands (that is the bench I use for DB's). Would the "progressive resistance" of the rubber be good? Otherwise, I was planning on doing stability ball DB chest presses.
Originally posted by Chris Correia: Alwyn: (or anyone else, for that matter) If you see this, what would you recommend as the best substitute for the BB bench with chains? I don't have a rack for a BB; I use DBs. I *do* have a Soloflex with the rubber plate/bands (that is the bench I use for DB's). Would the "progressive resistance" of the rubber be good?
Sell your soloflex and buy a rack and some chains!
Ok - do iso-explosive DB presses instead. Lower the weight - pause for 3-4 seconds in the bottom position and explode up. You could look into buying some stretchbands from jumpstretch.com and using them with your DB's
Originally posted by DKing: And I still recommend Alwyns book. It kicks ass. I just used part of it for a class the other day.
Danny
F**k Danny!
You realize that you'll fail the class now !
One of my staff is taking an anatomy class and got a question "wrong" about the function of the hamstring. She wrote "in reality, the hamstrings are not a pure knee flexor or hip extensor. In fucntion the hamstrings DECELERATE knee extension and hip flexion by working primarily eccentrically".
The old school - never-been-in-a-gym-in-his-life-and-never-trained-a-single-f**king-person-ever professor said she was wrong.
It brings up an interesting problem -- giving answers you know are wrong (Dos and I have a good CSCS story to illustrate the point)-- because you wonder whether or not the examiner is up-to-date with current info.
quote:Originally posted by Chris Correia: Alwyn: (or anyone else, for that matter) If you see this, what would you recommend as the best substitute for the BB bench with chains? I don't have a rack for a BB; I use DBs. I *do* have a Soloflex with the rubber plate/bands (that is the bench I use for DB's). Would the "progressive resistance" of the rubber be good?
Sell your soloflex and buy a rack and some chains!
Ok - do iso-explosive DB presses instead. Lower the weight - pause for 3-4 seconds in the bottom position and explode up. You could look into buying some stretchbands from jumpstretch.com and using them with your DB's
AC [/quote]Hey, I got it in great condition for 300 bucks for my son back when I was ignorant. It works great as a DB bench, chin station, dip station, etc. I've never actually used the bands, except to play around when I first got it.
The band idea is a good one. I'll check out Jumpstretch and Perform Better right now. Thanks for the input.
quote:
it's 2 days a week plan, but it works really well.
It's a THREE or FOUR day a week plan. It's an A-B split but I still would prefer more than just two workouts per week.
AC [/QB][/quote]Alwyn:
I'm using it as a two day a week program and it is working well for me on that basis. However, I lead at least one taekwondo class a week wherein we/I do extra core & plyo work, including pushups, T pushups, back arches (prone cobra-like) and other such work. So I guess I actually do three (or four) days many weeks.
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