Strength Training
I came across this article on strength training by Ross Enamait discussing strength training and theories on fast/slow twitch muscle development. Ross teaches training methods appropriate for fighters as opposed to the type of weight training that bodybuilders practice.
The gist of it is that strength training is the development of strength with the use of resistance. It’s a myth that lifting weights is an incorrect way to develop strength for combat athletes. Rather, it’s the way you train that can affect your results regardless whether you lift weights or use body weight.
Ross defines four types of strength:
- Maximal Strength - maximum force output under voluntary effort
- Explosive Strength - maximal forces in minimal times
- Speed Strength - quick execution of unloaded movement
- Strength Endurance - maintaining muscular function under stress over time
This video shows Georges St-Pierre, Denis Kang, and David Louiseau doing strength training in a balanced way. Notice that the coach in the video emphasizes that muscle contractions are always done as quickly as possible in an explosive manner, then he slows them down on the negative.
Also, check this video out for some training ideas to develop explosive power and speed:
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