I need a radical change to my strength training program for grappling. When I started grappling I just brought in my old powerlifting routine of Squats, Bench and Deadlifts. I've been doing it for several years. It helped my grappling (judo, JJ) alot. My lower back is just to sore to continue the deadlifts. I need to change but I fear losing my strength. My strength is the one advantage I almost always have. Anyone have any good sources for strength training particularly legs and lower back that is effective but won't strain my back?
2006-11-08 05:33:46 · 3 answers · asked by Bruce Tzu 5 in Sports ➔ Martial Arts
That's a good question but tough to answer because there are so many exercises and so many sources to get the info. I started MMA and grappling about a month ago and I've been working different exercises to strengthen up. I've read that power-lifting is not really essential for grappling, but explosive strength training is. Plyometrics and lifting for endurance are good exercises...at least they have given me great improvements. Instead of heavy weight, I concentrate more on lighter weight and concentrating on each rep at higher repititions. Sorry I don't have specific exercises for the lower back, I just don't know the names off hand. I do know of one good Nautilus apparatus for the lower back. It's the one where your legs are braced at the thighs and shins and your in a prone position face down. Then you lift up with your back and back down to almost a 90 degree angle like an upside-down sit-up. Check on-line for plyometric exercises for the back. They are excellent for muscular endurance and explosive power.
2006-11-08 05:49:12 · answer #1 · answered by DJ 5 · 1⤊ 0⤋
Get a personal trainer. Get a fitness magazine.
Check out this website: http://www.hyperstrike.com/default.aspx
All will give you a variety of workouts that can be fine tuned to a specific sport/injury.
2006-11-08 18:38:09 · answer #2 · answered by Anonymous · 0⤊ 0⤋
arso wittle asshopper climb to the top of the mountain(probably the local library might be better)and find the exalted one (no not bushy) charles atlas.
is there anyone else that old here that they know who charles atlas is?
Have you ever seen a fat panther,cougar,puma etc? if it doesn't help its worth reading anyway
2006-11-08 18:11:25 · answer #3 · answered by BUSHIDO 7 · 1⤊ 0⤋