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Originally Posted by 6million$man
Deads, Squats and Benchpress are the competition Powerlifts. I don't know what you mean exactly by power exercises. I think your talking about real strength verses muscle mass maybe. Are you training for MMA or trying to get stronger and more powerful for it.
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Yeah that is what I am trying to say. Trying to stay away from aesthetic fitness exercises and focus on power and strength. This is the routine we have been doing in Javoreks class, with minor variations here and there. I think it is a really good program with strength and conditioning part. The conditioning part is like this except you do each exercises one after the other 3 times total after you do the complex
Javorek's Dumbbell Complex 1 Exercise:
Dumbbell Upright Row x 6
Dumbbell High Pull Snatch x 6
Dumbbell Behind the Head Squat Push Press x 6
Dumbbell Behind the Head Good Morning x 6
Dumbbell Bent Over Row x 6
Perform in a non-stop, continuous order as listed above :
- 5 exercises x 6 repetitions = 30 repetitions/set. The number of
repetitions can be changed in order to satisfy different goals. Long
distance runners, skiers, bikers, wrestlers could gradually increase the
number of repetitions and the weight, to achieve a higher quality
specific endurance and power in domain of endurance. On the beginning
should be practiced just partial or the integral Complex 1 but with
less repetitions. Is up to the coaches decision to practice the full
exercise and to increase the weight also.
I want to eventually train MMA but I haven't been able to find a place in lawrence. So right now I am just focusing on getting more power and strength. I was going to start boxing with my roommate who used to train in leavenworth, he was going to train me up at haskell but then he had to move to springfield missouri.
