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MMA training: five year training


Power has always been my weakness. Ever since I was a kid, a thin little girl with little obvious atheism, my ability to move the space, win the wrestling matches of her arm and throw heavy objects, was embarrassing.

In high school, I remember, the novelties of Power, which every child can produce and pulled and measured by a spring attached to the measurement – I was among the worst of the boys. Less than one level above the most clever girl, but I joined three or three of the 15 boys. They are always weak.

Of course it was thin too. Vanity and insecurity have always been difficult to acknowledge why they wanted to jump out. But most importantly, and I have always kept this mind in the last five years of training, my goal was to hide my weakness as a fighter and build my relative strength in an accessible baseline.

There were obstacles along the way to cope with injuries, poor programming, contradictory training goals, and three months of chemotherapy.

When I got back when I was just over 73 kg in 6 & amp; # 39; Today I lie thin at 84 kg, lean. It took me five years to put 15 kg (7 kg) on ​​my ectomorphic body. I want more, but it's good now. [2007] At the beginning of 2007, shortly before launching Muay Thai, I bought a cheap squat stand from Amazon. co.uk, a dumbbell, too small for the rack, some dumbbells and some free weights

This was the first part of the much bigger road I started in the mid-20s. Though I did not know what I was doing at the time, I approached my training with individual purpose and commitment – I was thinking long-term, persistent, and persistent. He is disciplined, directed, motivated, and above all consistent.

But then I did not know. The weight of York, which I bought, came with a poster that was still in my room, long ago with its usefulness, looking at the range of exercises, back, legs, biceps, triceps, chest, deltoids – ad hoc general and a mixture of isolated muscle groups.

I was in bad shape and little programming skills, but I've been training for three days a week. I separated this week, one day I aimed the legs, arms and shoulders to the other, the chest and the last day. [2008] At the beginning of 2008, I gained more and more knowledge of web pages and books through training and learned that scientific athletics development should work with the percentage and number of cracks in a not so complicated sense but in measuring progress. I learned the importance of implementation, which now seems obvious – what we measure and improve.

I learned and understood the difference between myofibrillary hypertrophy and sarco-plasmatic hypertrophy; CNS activation and the glycolytic pathway; stress and adaptation, nutrition, periodization, and the importance of rest and recovery.

Then I pointed out Mark Rippetoe's starting force.

The book is a comprehensive breakdown with the ambitious workout. Versatile long piece of metal to add weights and build up all the important muscles of the body. The book, with a pair of pairs and a squatting stand, all you have to do is focus on four exercises that will properly strengthen all the necessary muscles to become stronger. Squatting, the backwater, the press and the military press. The book taught me that all the hard work needed to build on these "big" multi-joint movements. which strengthens the balance of the muscles, develops them proportionately and "functionally".

Rippetoe squats three times a week, so the beginner must not over-head the central nervous system (CNS). In addition to squatting, he suggests taking another multiple motion. As far as I remember, I did divide the teaching week like this:

on Monday

3 × 5 Squatting

3 × 5 Bench Press / Press (Transmission)

Chin-up: 3 Ready for Error

Wednesday

3 × 5 Squatting

3 × 5 press / bench (alternating)

1 × 5 Deadlift

Friday

3 × 5 Squatting

3 × 5 Bench Press / Press (alternating)

Tensions: 3 sets of failures

In October 2009 my squatting was 75 kg with 3 5 reps. The bench was 60 kg with 3 5 reps. The military press was 40 kg in three sets of 5 and the deadlift was 75 kg for the first five flights.

By June 2010 I gave 10 kg to my 10 kg bag, 15 kg was dead and the military press barely improved.

In fact, one and a half years after the initial strong program, most lifts began to stagnate. These relatively modest gains in this time frame for beginners were not necessarily a mistake in the program, but because Muay Thai training was a growing part of my training, and the three-day hockey week is tired and over-educated. I could not handle the kind of volume that the program followed and had no time to recover. Starting with the beginning of a year, I have introduced other powerful training methods that at that time proved to be much more important to my martial arts development. This included the use of complex pairs, such as body weight squats, after completing the final set with the highest squatting or plyometric push-ups after the bench was completed. They got it and cleaned the dumbbells. My Muay Thai improved, my kick, my strikes – all of them with a downfall. But its maximum strength stagnated. The injury is even worse.

In bad posture, over the years, a very weak lumbar spine was accumulated, stirring up for three days a week. I already felt that, but at this point I thought I could simply pick up the pains caused by the pain whenever I tried to sprint or jump at the bar every time. , injury and weight gain

By the end of 2010, I'm going through Jim Wendler's 5/3/1 weight-loss program

With Wendler's 5/3/1 program I liked flexibility – four times, three times, twice or even a week you can train and still move on the lift. This is perfect for those whose strength training is a secondary goal. This program is very accurate to help you progress in lifts – gradually increase your weight from 65% of your 1 rep max to 4 weeks cycle up to any increase.

Wendler focuses on all flight numbers, you can use a given weight as a force marker rather than focusing on how much weight you raise altogether, which is a great indicator of overall strength and you know when to increase weight.

Additionally, the program has plenty of additional rooms for the rooms if the goal is hypertrophy or if you want to add extra quantities. The end result is that it can significantly increase the intensity while the volume is low. This allows the rebound to focus heavily on MMA skills and other conditioning purposes.

For the next one and a half years, I've been through more than 5/3/1 cycles for almost two years. They changed to two sessions per week for three weeks, depending on how much time I devoted to other training goals. This program was remarkable for putting all iron on plate on faster than ever. Unfortunately, this rapid progression in early 2011 led to excessive confidence in severe back injury.

2011 was characterized by cancer treatment. In the beginning, I was diagnosed with cancer in 2010, but all I needed was to quickly remove the tumor and return to the gym three days later. In the summer of 2011, however, he continued chemotherapy for three months, where the muscles were wasting and their weight rapidly declined.

I maintained my strength while accepting body weight training during injuries and hospitalization and weight-weight training. Dumbbells, aces, single-legged squats, hand racks – they needed a lot of skills, but I was proud to have up to 10 repetitive single-legged squats and three push-ups (off the wall).

I've done very little explosive work, such as swinging and snatching, as I was banned from a hardly rehabilitated back. I was concentrating on my maximum strength as much as possible, especially after chemotherapy, which was very low in red blood cells and in total cardiovascular capacity. The maximum force I can only do. And to my surprise, in August after the end of the chemotherapy treatment, its maximum strength accelerated rapidly

In January 2011, the dynamometer reached 81 kg for three reps, 107 kg for squatting three times. 54 kg in three repetitions and 117 kg cracks in three repetitions. Towards the end of the year, my caravans returned in a similar number and kept moving.

But my weight was a constant struggle. Up to 187 lb (85 kg) I have returned several times to 170. It seems to be my natural weight. I was between 170 and 180 after and after chemotherapy. When I was sick in November for two weeks, I went back to 170-180. I'm usually 185 and I want 205.

The 185 kg (85 kg) instantaneous estimated numbers are as follows:

Squat = 110 kg = 1.3 Weight

85 kg = 1 Body Weight

Tension = 120 kg = 1.4 Body Weight

Tendencies = 5 additional 20 kg weight

By the end of the year my goal is as follows:

Squat = 1.5 to 2 kg body weight = 170 kg,

Dead point = 2 to 2.5 times my body mass = 210 kg

Tablepress = 1.25 to 1.5 times the body weight = 130 kg

Tension = 10 additional 20 kg weight

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