Tommy的重量訓練- Strength training for MMA and grappling

看板MMA (MMA 綜合格鬥)作者KakutougiFan (轉變在不知不覺中發生)時間16年前 (2009/07/29 20:56)推噓3(3推 0噓 1→)

留言4則, 3人參與討論串1/1

http://tw.myblog.yahoo.com/tommyshih-mmabjjdojo/article?mid=40&prev=-1&next=36 -- Besides training MMA, BJJ, and Thaiboxing 6 days a week I also go to the gym 3 times a week. I never spend more than 30 minutes in the gym. Actually I think strength training it is quite boring, but necessary (that weight training will make you slow and heavy is a misconception). The goal with strength training for me is specifically to improve muscular endurance and strength for grappling, and not to gain muscle mass. On Fridays I do a circuit which is based on 5 different exercises, performed one after another without any rest. I do three sets with 3 minutes rest in between. The exercises are: 1 Chinups; 2 Around the world with a 25 kg weight; 3 Lower back extension; 4 Dips; 5 Crunches. Today I completed the three sets with the following results: 1st set (25 chinpus, 30 around the world, 30 lower back extensions, 50 dips, 60 crunches), 3 minutes rest 2nd set (22, 30, 30, 45, 60), 3 minutes rest 3rd set (17, 26, 30, 40, 60) The videos below are from the 1st set http://www.youtube.com/user/tosh5913#play/uploads/0/289o3wcaPDw http://www.youtube.com/user/tosh5913#play/uploads/0/6eUrcm-CcY8 -- 歡迎到PTT總合格鬥版 12 國家體育場汗水, 鬥志, 膽識 5 PttSport 運動 Σ運動/水上/冰上/極限/體操/武術 19 ˇMMA 運動 ●總合格鬥、K-1、UFC -- ※ 發信站: 批踢踢實業坊(ptt.cc) ◆ From: 123.193.242.48