Base Strength before Speed Strength?

Matt Thornton · 02-07-2006, 01:39 PM

My strength gain cycle that I keep talking about is getting closer. Until then I am doing plenty of MMA training, then for a month, my schedule will be:

Mondays, Wednesdays, Fridays and/or Sundays: Weight Training
Mondays, Tuesdays, Thursdays: ~1 hour of MMA sparring

This will only be for 4-6 weeks; I need lots of MMA training for my MMA debut in September or October, but I seriously need strength and mass gains, so I need a 4-6 week cycle of almost pure weight training.

HERE'S MY ISSUE:
I'm stuck between a powerlifting type program, and an olympic/athletic type program. I really want to get my raw strength up, but I know for sports, olympic style lifts like jerks, cleans, snatches, etc. are also really good.

I've read that you need to possess base strength to do these. I'm not a total wimp but I definitely could possess a lot more base strength. Should I focus on bench-squat-deadlift type movements, or can I still go for these more complex, explosive movements?

Thanks for any help.

Ted-P · 02-07-2006, 01:43 PM

Quote:

Originally Posted by Iceman5592

My strength gain cycle that I keep talking about is getting closer. Until then I am doing plenty of MMA training, then for a month, my schedule will be:

Mondays, Wednesdays, Fridays and/or Sundays: Weight Training
Mondays, Tuesdays, Thursdays: ~1 hour of MMA sparring

This will only be for 4-6 weeks; I need lots of MMA training for my MMA debut in September or October, but I seriously need strength and mass gains, so I need a 4-6 week cycle of almost pure weight training.

HERE'S MY ISSUE:
I'm stuck between a powerlifting type program, and an olympic/athletic type program. I really want to get my raw strength up, but I know for sports, olympic style lifts like jerks, cleans, snatches, etc. are also really good.

I've read that you need to possess base strength to do these. I'm not a total wimp but I definitely could possess a lot more base strength. Should I focus on bench-squat-deadlift type movements, or can I still go for these more complex, explosive movements?

Thanks for any help.

If you are going for raw strength, go for the more basic movements.

Noskill · 02-07-2006, 01:47 PM

Straight Oly lifting has a very steep and long learning curve. In it's pure form, it is not best for athletes because of that fact. Basic powerlifting + high pulls + overhead work is what's best imo.

bacon · 02-07-2006, 02:29 PM

Quote:

Originally Posted by Noskill

Straight Oly lifting has a very steep and long learning curve.

Couldn't agree more. I'm still trying finish my power cleans correctly and I've been at it for a month or so.

I'm not sure what your definition of "base strength" is, but for you time frame, I'd stick with the staple movements: Squats, Deadlifts, benchpress, more squats. Go heavy. I'm not telling you anything you can't read in the stickies......where do you think I got it?

**Lusst** · 02-07-2006, 02:39 PM

IMO, nothing will make you more explosive than a good squat, bench, deadlift. You will tear bitches up.

It's like the old saying: "You cant fire a cannon out of a canoe."

bacon · 02-07-2006, 02:52 PM

Quote:

Originally Posted by Lusst

IMO, nothing will make you more explosive than a good squat, bench, deadlift. You will tear bitches up.

It's like the old saying: "You cant fire a cannon out of a canoe."

Fun Fact: Chuck Norris once fired not one, but two cannons simultainiously from a wooden canoe he carved from a petrified tree.

Espo · 02-07-2006, 03:22 PM

I do both but I focus on powelifting movements.

azjudoboxer · 02-07-2006, 07:15 PM

Why not do both. If your new to WL do the power movements of each lift, they are alot less technical in nature, but can still produce lots of power. Do Power Cleans, High Pulls, and Power Snatches

chia · 02-07-2006, 07:53 PM

A sports oriented strength program will not be like a powerlifter's nor an Olympic weightlifter's. You need to focus on limit, dynamic, as well as endurance strength. If you are still trying to build a "base" you can still incorporate some Olympic style lifts into your routine, mainly to work on proper form. I would begin by adding the following lifts, one workout add high clean pulls and the other add power snatch pulls. Start with a light weight ~60% 1RM doing 4-6 sets of 3. This will help build the technique and be sure to focus on acceleration, not weight. Also fbe sure to do a lot of Olympic style front squats and overhead squats during this time which will also help you learn power cleans and snatches. Do both lifts once each week at the very beginning of your workout. Limited volume and low load will leave you gas in the tank for your max effort lifts.

azjudoboxer · 02-07-2006, 08:24 PM

Quote:

Originally Posted by chia

A sports oriented strength program will not be like a powerlifter's nor an Olympic weightlifter's. You need to focus on limit, dynamic, as well as endurance strength. If you are still trying to build a "base" you can still incorporate some Olympic style lifts into your routine, mainly to work on proper form. I would begin by adding the following lifts, one workout add high clean pulls and the other add power snatch pulls. Start with a light weight ~60% 1RM doing 4-6 sets of 3. This will help build the technique and be sure to focus on acceleration, not weight. Also fbe sure to do a lot of Olympic style front squats and overhead squats during this time which will also help you learn power cleans and snatches. Do both lifts once each week at the very beginning of your workout. Limited volume and low load will leave you gas in the tank for your max effort lifts.

Actually alot of sports based programs are a combo of WL and PL, bigger faster stronger is an excellent example