Strength Endurance Training
I want to preface this journal by saying there has already been some very good discussion about Strength endurance on this board, as well as others. I feel as though I've gathered enough info to make a decent SE program, and I will be encorperating other movement types to benifit my overall goals.
Primary Goals: Improve Strength endurance, Cardio vascular endurance, Martial arts capabilites.
Secondary Goals: Reduce bodyfat, increase max strength, increase flexibility.
I will be aiming for 3 full body workouts per week. Each workout will be broken down into three seperate sections:
SE - Strength endurace sets, these sets will be timed. Each set roughly 3 minutes, with short burts reps. The goal is to push/pull the wieght with intensity, then take a short rest, then go again. so an average flat barbell bench set would look like this.
ect ... for three minutes.
It is my belief that this most closely mimics the strength expenditure by a mma athleate. short bursts of strength followed by short rest peroids for 3-5 minute rounds. Each movement will constitue another "round" and thus a 90 sec rest between movements is optimal.
PLy-Plyometric sets, if you havent done any reading on Plyometrics you need to. These are movements designed to increase elasticity in your movements, utilizing the muscle recoil so you can jump higher, punch harder, ect. I will most likely need to build up to it, but I will be shooting for 3-4 sets of 8-12 with these.
TD-Traditional resistance sets, are just what they sound like. I will be doing some isolation movements here, as most of the compounds will be used in SE. I dont know how much will be needed in this category, but I will throw in some bi/tri movements and the like when I feel it nessisary. I may also use these movements to get heart rate up, so they will be in the 12-15 rep range, for 2-3 sets with minimal rest.
*Now this is just the basic outline. My movement selection will be outlined as I post up my daily routine. These will be full body workouts, so if you see something missing on a perticular day, I will likely be adding it in on the fly, usually as a TD movement.
I want to keep the SE and PLy movements constant, and substitue in TD movements to keep it fresh. Let me know what ya'll think about this. (diet and suppliments to follow)
Good luck bud!
You may want to visit the occational complex every once in a while to mix it up.. Chinpiecedave posted this a while ago.
Complexes, Metabolic Power Training for MMA
as far as the complexs go all i can say is Meh. I know dave likes them, but they arent optimal for max strength output. As dave puts it "its cardio with wieghts" so I could see throwing that in as a replacement for the TD movements, but not for anything else.
12min jog warm up
SE flat bench
4 sets of 3 @225lbs
3 sets of 2 @225lbs
SE incline fly
8 sets of 5 @30lbs
ply box jumps
2 sets 5 reps (ankle was a bit f'd up)
TD side raises
3 sets 12 reps @20lbs
TD cable curls (ss) cable high pulls
3 sets 12 reps @90lbs
I need to work on the box jumps, my ankle was being a dbag. I kept the wieghts low because its been while since i've lifted. My joints are gonna need time to adjust, my wrists were killin me after benching.
:biglaugh: AWESOME!! :hbang:
Good deal man. You know I'll be here looking through this and doing what I can to help out and give any motivation or advise. I'm also working on a strength endurance workout but I'm still trying to get the kinks out of it. I like the fact that you do almost like a ME and DE but it's SE, Ply and TD. Well played lad.
I am also leaning toward running this for 4-6 weeks, then going with a pure strength phase for 4-6 weeks, then back to the SE workouts. that should edge my strength up little by little, and keep my SE fairly high.
The reason I added the Ply, and TD sections was because I just like plyometrics, they are effective and dont take as long to recover from. And the TD's are because you cant do my SE style sets with isolations, i mean you can, but it seems like a waste of time to me.
I'd like to get a look at your program too dave, if you get a chance post it up, after the kinks are worked out of course.
Yesterday i felt like I hadnt lifted at all, i was very suprised to wake up to some serious Chest doms this morning. Feels good to get back to the wieghts.
Diet: For now I'm keeping my carbs down around 150g a day, with none after 7pm. Unless its a workout day, I will have my pwo shake with around 50g of virtago. Of course I'll be keeping protien high, and fats moderate. I wieghed in at a fat ass 238lbs this morning. I am very unhappy with that.
Supps: I am starting this off with a low dose ec stack, fish oil, sesamin, my usual joint supps, and some PowerFull by usp labs to help jump start it. I also have a few bottles of Cialobol from usp on the way, its a nutrient partitioner, should help with the fat loss, and strength gain. I'll do a write up on it after a get a full month on it.
Things are starting to get completely out of control in my life again. My stress level is off the charts, and it wont get any better for some time. I really cant wait till next friday when this move to ny will take place and I can leave all this stress behind me. On the positive side I have no lack of motivation to smash wieghts, I really want to freak out and break people right now.
So i screwed this up something aweful last week. I had to travel for work, and as usual was rushed and forgot my sneakers. I had nothing to go to the gym with. So I improvised and did some lunges, squat kicks, hand stand push ups ect.
I wont be able to give this program the full attention it deserves this week either. I am moving at the end of the week and packing, and preping takes priority unfortunately. But once i'm back up north there will be no stopping me.
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