General Confusion

[b8rtm8nn]

Hi,

I have lifted weights primarily as a means for fitness since I was a teeenager - I'm now 32. I started martial arts 3 years ago and have never quite understood how to set up a training program since I keep inserting heavier weight lifting exercises and end up overtraining.

I bought SOST and Stretching Scientifically, but I'm still lacking a grasp of reality. I have gathered that I want to focus on explosive strength but am not quite certain how to put together a weekly cycle. If I workout with weights and plyometrics twice a week and jog three times a week, then is that two strength workouts and three endurance workouts? How much weight should I be lifting relative to my single rep max for explosive strength? When do I squeeze in all the "little" exercises that I have to do for my injuries? If I want to do a technical workout before jogging, then am I messing up the technical-strength-endurance sequence or can I keep it brief and consider it a coordination exercise?

I know these questions seem silly, but after years of only being exposed to body building magazines and the focus only on weight machines in our culture, I have trouble seeing through the haze.

Thanks,
Bart

[mmeloon]

Bart, I can't help you with your questions on explosive strength other than to note that Stadion has a book specifically on developing that. I just wanted to touch on the final paragraph in your message. You really need to throw all those bodybuilding magazines away. I used to have a subscription to them when I was in my early 20s so I understand the fascination with them. However, they are filled with completely useless, misleading, or just plain incorrect information. Almost every issue is filled with details of the workout of some top star. The thing is that those workouts are usually NOT what the star uses! And even if it was, the workouts that work for those who have superior recovery ability would lead to overtraining for mere mortals such as we.

I'm sure you've noticed the inordinate number of pages in every issue devoted to advertisements of bodybuilding suppliments. That's because those magazines are largely a vehicle for selling products. They are not designed to transmit useful information. They are highly-marketed fluff meant to distract you from the important aspects of training. Contrast those full-color glossy picture-filled things with Stadion's books which feature none of that crap.

Bottom line: do not follow any advice you find in a bodybuilding magazine.

-Mark

[Thomas Kurz]

When do I squeeze in all the "little" exercises that I have to do for my injuries?

See info on auxiliary workouts in Science of Sports Training on p. 59.

If I want to do a technical workout before jogging, then am I messing up the technical-strength-endurance sequence or can I keep it brief and consider it a coordination exercise?

This sequence should not be reversed but skipping a type of workout is OK, so the sequence technical->endurance or speed->endurance is fine. This is discussed forward and backward and to death in Science of Sports Training, in chapter on cycles in training, and in other chapters.

[b8rtm8nn]

Bart, I can't help you with your questions on explosive strength other than to note that Stadion has a book specifically on developing that.
-Mark

Hi Mark,

Which book is this about explosive strength? There are a couple listed, not ceratin how to discern which would be the best for my needs. And thanks for the comments about the bodybuilding mags, I bought Hardgainer years ago and my progress took off. I'm hoping that some of these publications from Stadion Press will be as beneficial - well, I know they are, I have already noticed a marked improvement in my energy levels and flexibility.

Thanks,
Bart

[mmeloon]

Hi Mark,

Which book is this about explosive strength? There are a couple listed, not ceratin how to discern which would be the best for my needs. And thanks for the comments about the bodybuilding mags, I bought Hardgainer years ago and my progress took off. I'm hoping that some of these publications from Stadion Press will be as beneficial - well, I know they are, I have already noticed a marked improvement in my energy levels and flexibility.

Thanks,
Bart

Bart, the book I was thinking of is Explosive Power and Jumping Ability for All Sports: Atlas of Exercises.

Stadion is a lot like Hardgainer in that they both strive to give you the most information for your buck and have little to no fluff to distract or mislead you. I appreciate that in a publisher. I have a (non-Stadion) book on training for martial arts that is just a joke. Lots of large pictures of this really attractive asian woman (and some guy) doing exercises. Almost no useful information and some misleading stuff (the section on stretching doesn't even mention dynamic stretching). Unfortunately, this kind of eye-candy is what the majority of sports training material is like.

The flip side is that because stadion is no-nonsense, you may need to read and study the material a few times before you really pick up all the great stuff in it. But being able to get something new out of a book or video each time you watch it is not exactly a bad thing, IMHO.

Anyhow, I hope the "Explosive Power" book helps you out. You might want to ask some of the others here what they thought about it.

-Mark