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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Thai Style Hand Wrapping

During a training session with a friend up in San Francisco he showed me the Thai method of hand wrapping. Basically it involves bunching up a length of wrap over your knuckles first, then wrapping around that part. It’s much faster to do and provides thicker knuckle protection. Here’s a video of how to do it from the guys at Daddis Training Centers in Philly. I’m going to start wrapping this way from now on.

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Saulo Ribiero Running Escape

I’ve been trying to practice this escape in training because most of my classmates do side control with both arms on the inside to block the hip escape. It’s a tricky one to figure out because it seems very counter-intuitive, but I think that’s also why it kinda works. Even if you don’t get him in full guard, chances are you’ll at least get half guard in a scramble.

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