Tommy的重量訓練- Strength training for MMA and grappling - 綜合格鬥 Mixed Martial Arts

http://tw.myblog.yahoo.com/tommyshih-mmabjjdojo/article?mid=40&prev=-1&next=36

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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

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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

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