@lcash
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Re: Workouts & Krav
quote garddawg:Before taking supplements you should clean up your diet. Once that is taken care of L Glutamine and other supplements might be appropriate. For a person without medical issues the advice regarding weights and cardio is actually opposite of what most people should do to be fit and support the activities in their life.That all depends on the activities in your life.
Lcash
Re: Workouts & Krav
quote DS314:Thanks Garddawg,I quit doing the leg presses, shoulder shrugs, detoid lifts, etc a few weeks ago. I just started doing squats (weight on shoulder) last week. Still doing the pushups, chin-up/pull-ups, and dips. I’m concerned about doing the shoulder presses, deadlifts, and power cleans because of my back. I use to do the shoulder presses with dumbells and I gained strenght but my back always seemed to hurt later. My back has always been iffy. Maybe I’m not using the correct form. Maybe I could start with light weights to get my form correct and then increase weight. Also what is a push press. I will look it up on You-Tube. I appreciate your advice.
DS314If your gym has any Hammer Strength plate loaded machines, they are good for shoulder presses. As for deads, try some “Rack Deads”. Get in the power rack and place the bars at knee hight and load the plates. Dead from that position instead of from the floor. this will save your back some and blast those traps and upper back. For lower back and hamstring try some straight leg dead lifts. You have to use lighter weight but it really will do the job on your back without the pain involved in overhead lifts or Power Cleans. Unless you have perfect form I would stay away from Power Cleans. They are a back killer.
My lifting states are:
Bench = 400lb
Dead Lift = 510lb
Squat = 350lb
Curls = 225lbI lift 2 times per week on split routine. Back-Tricep-shoulders. Second day – Legs-Back-bicept It is a push pull concept. The first day I do all pushing excersises and the second day are for pulling exercises and legs.
Lcash
Re: First Krav Maga Class…
No BJJ is not the same as Krav Ground. In Krav your primary goal is to get away from the danger and get up on your feet. In BJJ your goal is to win the fight on the ground. This to me is bad technique on the street. Ususaly there are friends ready to help the attacker out especially in a bar fight. If you are on the ground you cannot realisticly fight more than one person at a time so you end up with a boot upside your head while you are trying to armbar your opponent.
Lcash
Re: First Krav Maga Class…
You will eventually get over the pain as your body adapts and then you can increase the number of times but always remember that your body needs time and rest to recuperate. I still lift on days I am not at Krav. I go to Krav on Tues. and Thurs. I lift on Friday and Saturday. That leaves Sunday, Monday and Wednesday to rest.
Lcash
Re: Ways to fight exhaustion
Another aspect is something I have noticed in new fighters. They move around too much. When I am sparing with a newbie I am almost standing still and just pivoting and a little side to side to keep them off balance. They on the other hand are moving around quite a bit all over the room and tucker out quite quickly. Most of them are in better aerobic shape that I am as I am still overwieght by about 50 lbs but in a sparing match I can outlast them simply by watching my movements and not dancing all over. I make my movements count and eliminate any movement that is not necessary.
Lcash
Re: How to train without losing muscle mass
That will work also as long as you use an assisted machine so you can lower the weight for the second set to failure. Believe me, you will pack on the size and also great strength gains using this formula. The official term for this is a superset. Many of the top bodybuilders are using a similar formulas to maximize their time in the gym and also the physiological response of the body.
Lcash
Re: How to train without losing muscle mass
quote jjbklb:My understanding is that lifting very heavy weight with low reps builds strengthLifting lighter weights with high reps builds bulk
Not really. Heavy weight low reps will build strength and bulk, lighter weight and higher reps builds endurance and density. Of course the best way to work out for the best benefit is to mix it up on a cycle of about 12 weeks duration. 12 weeks of heavy weight low reps and 12 weeks of lighter weights and higher reps.
For those that do not have alot of time for a workout the best weightlifting regiment only takes around 20-30 minutes per day. An example is as follows: For day one Chest and Triceps. Do 1 set of 12 with a light weight on the pec deck or flat bench flys. Follow after a rest with 1 set of 10 reps with a medium weight. Follow this with a set of the heaviest weight that you can do 6 good reps to failure. Without rest get on the flat bench (bench press) and do 1 set to failure with a weight that you can only do 6-7 reps. When you are finished with that you are done with the chest. Follow that with a set of cable push downs for the triceps with a weight that you fail at 10 reps. Immediately without rest lower the weight by 1/2 and continue to failure. You are now done with the triceps.
The principal behind this is simple. Most folks who work out with heavy weight on a bench will fail the triceps before they adequately stimulate the pec. This leads to failure of the exercise. Following the above routine you will pre-exhaust the Pec (chest muscle) before you ever get on the bench. This way the pec muscles will be stimulated sufficiently to grow without overworking the triceps.
Lcash
Re: How to train without losing muscle mass
To maintain muscle mass you need to do a few things. Eat right and rest. Your diet should consist of ~1.5 grams of protein for each pound of body weight. This is to maintain your weight. To gain muscle increase that to 2 grams. It is better to eat 5-6 small meals per day with a combination of protein, fat, and carbs. make sure that they are good carbs such as a potato, sweet potato is better than white. Among white potato’s the Red skinned are better than Russets. They burn slower and reduce the insulin spike associated with carbohydrates. The fats should be good fats such as Almonds, Olive oil (cold pressed, do not cook with olive oil) Canola oil etc. Stay away from corn oil. Meats should be lean.
Secondly you should allow your body to rest. Muscle is built while sleeping not exercising. If you do not rest then you continually tear down the muscle tissue. If you train every day with the same muscle groups you will stay in a condition known as catabolism. That is where the body stops burning fat and carbs and will burn muscle tissue instead. If this is an issue of losing too much muscle then you need at least one day of rest between workouts.
Lcash
Re: How to train without losing muscle mass
There is a formula. I will dig into my bag of tricks and find it for you. may take a few minutes. I have been doing heavy lifting for quite a few years so i have some experience with this. (400lb Bench at age 50) 😀
Lcash
Re: How to train without losing muscle mass
If you are doing 2 a day Krav training 5 times a week there is no way on earth you will ever maintain muscle mass without real heavy protien intake. Even then you are not allowing the muscle to rebuild so it is in a constant catabilic state. Imagine lifting like you were before but doing the same lifts 2 different times per day for 5 days a week. How much muscle do you think you would maintain with that regiment?
Lcash
Re: (Lack of) Speed Kills?
Maybe the amount of training has something to do with this. If you wear out your muslces and don’t give enough time for recovery which means, eat right and get plenty of sleep and time between workouts then you will tear down the muscle fibers without giving them a chance to rebuild before you tear at them again. In weight lifting training 2 days strait on the same body part would be suicide to success.
Lcash
Re: Darren’s Seminar in San Antonio ROCKED THE HOUSE!!
It was a blast! I too am scuffed up pretty good. In addition to being sore in every muscle I have. Gonna be tough to get up in the moring. It was awsome though. The San Antonio folks were great hosts. There were quite a few that came from Houston.
Lcash
Re: Bad Habits Die Hard
quote DirtyHippieUte:Have I mentioned that I love our fight class?This week didn’t produce anything as fun as a new son, but it was entertaining and my nose didn’t start to bleed after the first love tap.
One thing I noticed… When thrown into the mix I tend to revert back to some old habits. It’s like dropping the arm when I kick. I’ve been told a thousand times but I still do it. Fortunately, a friend told me to do some drills while holding my ear lobe so I could get used to keeping the hand up there. Does anybody have any tricks to stop these habits?
1- I pull my head back… More importantly back = up and back leaving my chin out there like I’m asking to be hit. I may escape a jab but I know I’m going to get tagged on the jaw one day and end up laying on my back in the aviary. (I know this one is VERY bad). Tips on how to remember to keep my chin down?
2- I crowd. I’m not tall but I’m big (265 lbs). When a quicker guy is peppering me with jabs and crosses I tend to get really close to him and start swinging with hooks. Is this bad? I think if the guy knew what he was doing he’d land a solid uppercut or maybe some good kidney/liver shots. If this is bad, does anybody have any ideas on how to get rid of the instinct and angle out rather than in?
3- My jab becomes a stiff arm. When I get a little overwhelmed I just throw a jab out there and leave it in his face. I don’t have really long arms but it usually keeps the guy back long enough to catch my breath and load up for a cross. When I’ve sparred before I often do this combined with a round/leg kick. They usually don’t see the kick and I can land it pretty hard. I have no idea why I do this one, I don’t even notice I’m doing it until I find myself pushing the other guy around with my glove in his face. Some BJJ guy is going to rip my arm off.
Ideas?
On the first one, I had the same problem. I dropped my hands during a kick or jutted my chin out while dodging a puch. I had the instructor throw a few jabs during and after my kicks and after a few times being tagged on the chin I learned to continue to defend even while attacking. It also tought me to protect the chin.
On the crowding issue, I am in the same boat as you. I have short arms and just about everyone can outreach me. Instead of crowding when someone throws a punch I do not retreat but move forward into my range and stike him in the nose. Of course you better be good in your inside and 360 defense to pull that off. Most people are not expecting that but it works.
Third issue, learn to pull your arm back to protect your head or you just may get it handed to you. I kind of like the idea of holding onto your earlobe while doing some bag work to teach you to keep your hands up and by your own head. You are correct that if you fight a BJJ or Hapkido practicioner they just may put you on your head or break an arm.
Lcash
Re: Training Frequency
One of the issues you will face if you overtrain as with any physical fitness is a degredation of your imune system. Your body is constantly trying to heal itself from it’s last workout and if you do another before the healing is complete you begin to wear yourself down. Symptoms of overtraining are sprains, strains, weakness, and succeptability to other illnesses such as colds and flues. Take it from me, I have been a weight trainer for several years and this was written from experience.
That is not to say that you cannot train every day but you cannot go all out every day for extended periods of time without doing some serious damage to your body.
Lcash
Re: Question: Telling people about your training
A few years ago I was on a project in Luanda Angola. I had nothing clean to wear other than my Krav T-shirt. Most said nothing about it because they speak Portuguese and very little english or hebrew. However, since I work with several international people one of the Arab technicians from Saudi asked if I really trained in Krav. We got into a lengthy conversation about MA and it turns out he is ranked in BJJ. We became good friends after that sharing different strategies and defenses. He taught me a good ground game and I showed him how NOT to go to the ground. :D:
Lcash
