Ask The Brofessor

rNursejitsu wrote: please do read that book . conditioning gets finicky when integrating certain energy capacities...

quote wasn't addressing your ability to recovery... i asked if you have done a 2 day split because you will have 2 additional spots open for martial arts skill training or conditioning. strength is probably the easiest attribute to develop and maintain. and as you experienced, (during your deload) the last attribute to dwindle.

I'll try to get the book. My current instructor conditioned Reggie Johnson so I'm in pretty good hands, but I always welcome additional knowledge.

I lift in the morning and train in the evening after work. Time conflict isn't as much of a concern as using extra evening would take away from social time. Lifting slot opened by changing lift schedule would just be personal training time as my MMA gym doesn't have 6 am session. I mentioned my deload because I do come back weaker from my deloads, so I'm concerned that twice a week would not nearly be enough volume. Currently only 1-2 evenings of the week is taken by training (and a long session on Sat), so I could add the low intensity cardio or extra training $e$$ion$ to an open slot.

Since in not going pro any time soon, for the sake of my sanity, instead of micromanage my conditioning I appeal to the rule of 20/80. 20% of the factors will dictate 80% of my result - persistency, progressive overload and progression, calories management and recovery.

findingOldFriends wrote:

rNursejitsu wrote:

Whatusername wrote:

rNursejitsu wrote:

Whatusername wrote:

rNursejitsu wrote: - what's your resting heart rate?
- what are your lifts to BW ratio? the majority of professional fighters have a 1.5/1.0/2.0 coefficient lift ratios. one can NEVER be strong enough, but there is a point of "diminishing returns." so keep in mind... you're a combat athlete, not a weight lifter.

I haven't measured it in mornings but it's 60 right now sitting at my desk.

Which lift is 1.0, OHP? Mine are currently 1.26/0.72/1.7/1.7. Bench was at 1.35 before wrist injury. I'd be happy with 1.6/1.0/2.0/2.25.

it'll probably be lower than 60 when you're on a deload and well rested. i would incorporate aerobic/LISS training into your regime and aim for x<55. get that book... pm me your personal email address.

squat/bench/deadlift.... and i recall reading you're lifting 4x/week... have you tried 2x/week? "Always remember that one of the most important training principles when it comes to selecting the methods and the volume/intensity of your program is to start with the lowest intensity and the least amount of volume that will stimulate adaptation and increase from there."

[/b]

Yeah I'll look into incorporate one session into my week. Just need to find the time slot for it.

What? Those are really low numbers. I think I had 1.5 squat in high school with casual lifting. 5/3/1 is fairly low volume already, compare to 5x5 that I was on before. I find that I recover fairly well, even with caloric deficit during cut season. I dropped 25 lbs this cut while maintained all my 1rm's. I also always come back from a deload feeling weaker, but I still deload every 6 weeks anyways. I can see the volume and intensity being more of an issue if BBB was added.

please do read that book . conditioning gets finicky when integrating certain energy capacities...

quote wasn't addressing your ability to recovery... i asked if you have done a 2 day split because you will have 2 additional spots open for martial arts skill training or conditioning. strength is probably the easiest attribute to develop and maintain. and as you experienced, (during your deload) the last attribute to dwindle.

said by no strong guy, ever

compared to the other qualities i mentioned, it is.

findingOldFriends wrote: when I was sponsored and competing in MMA, Boxing and MT

I suffered too many concussions, ACL tear, and several other injuries so I had to switch sports.

you wrote this in an earlier post... in your "professional" opinion, what do you feel could have saved you from your demise?

Jogged for 50 minutes at 120 to 130 bpm as I struggled to stay awake for the whole duration. There's got to be a less boring way to do LISS. Maybe I'll try reading a book on a bike next time.

rNursejitsu wrote: so... in summation... if i backtracked 15 years and started from scratch/day 0.... in about 2 years time, i would have forged a reasonable amount of strength (to be competitive at the highest level)...

At the highest level? If that's the case then everyone can train for 2 years and be equally competitive. It takes about a decade to get really good at an art, to get very competitive strength, or build a top notch physique as bodybuilder (natural). Progression wise I don't see them being too vastly different.

What I disagree the most is that strength is the most easily preserved. I've taken 2 weeks off and dropped 20-30 lbs on lifts. My striking ability and reaction do not degrade that rapidly.

Hello , brofessor.
Would you mind telling me why do you spend so much time to do body building ? Just for girls ?

junwei1985 wrote: Hello , brofessor.
Would you mind telling me why do you spend so much time to do body building ? Just for girls ?

Simple, there is something called self love.

junwei1985 wrote: Hello , brofessor.
Would you mind telling me why do you spend so much time to do body building ? Just for girls ?

Because why not? Self accomplishment feels good

junwei1985 wrote: Hello , brofessor.
Would you mind telling me why do you spend so much time to do body building ? Just for girls ?

Powerlifting/bodybuilding hybrid program suppliments my Muay Thai training. I spend 4 hours a week with weights, less than what some people spend with TV in a day or two. Muay Thai training and cardio conditioning actually takes up quite a bit more of my time.

Chill and smile, I am sure your boyfriends think you are cuter that way

World
Star

Too much roids in this thread jks lol