Edited: 8/24/17 12:11 PM
Posts: 7676

Year's ago, Krik approached me about creating an F.A.Q. for the S&C Forum. I got together with several coaches and put something together. Along the way the project was lost or forgotten. I've had it in my archives for a long time.

I thought I would leave this here as my last official post on the S&C Forum.

S&C Forum FAQ


Before you proceed it is important to understand that there is no single, perfect, strength and conditioning or nutritional protocol which works for all people all of the time. Individual genetic limitations and abilities, needs, goals, and preferences as well as environmental influences all have a bearing on the ultimate efficacy of any given training and nutrition regimen.


Some personal experimentation as well as accurate record keeping will enhance your ability to create the overall combined strategy that works best for you or the athletes you train. When in doubt, seeking the aid and advice of a qualified sports performance professional, is always a good choice.


When exploring the S&C F-A-Q keep in mind that there are numerous theories floating around the Strength Training and Conditioning community. As with any resource, explore with an open mind. Before you disagree with a certain approach, explore it thoroughly for yourself. If you have discovered or developed an approach that you feel is effective for you, then congratulations. Keep up the good work. Please do not waste time debating with us about matters of minutia.


Care has been taken to confirm the accuracy of the information contained in this F-A-Q. The author, contributors, editor and the publisher, however cannot accept responsibility for errors or omissions in the F-A-Q, and make no warranty, express or implied, with respect to its contents.

We would like to acknowledge the following individuals who were gracious enough to offer help and input with the creation of this FAQ.


Wayne “SCRAPPER Fischer www.trainforstrength.com

Jonathon Kennedy

Coach Jamie Hale www.maxcondition.com

Coach Jason C. Brown www.combat-sports-conditioning.com


And finally a special thanks to Coach Tom Kelso for allowing us to freely access the quality information he provides through his web-site www.tomkelso.com




8/24/17 11:57 AM
Posts: 7677



1.) Q: Why do I need to strength train?

A: The benefits of increasing muscular strength are numerous. Increasing over-all body strength will improve your potential to exert maximum strength, explosive power and muscular endurance during competition. It will also assist in improving running speed, agility, body composition (body fat levels), and injury prevention. For best results utilize a variety of intensity-based protocols for both in-season and out-of-season programs.

2.) Q: How long should I rest between strength workouts?

A: Muscle will adapt to the stress placed on it if given enough time to recover. The nature and demands of MMA training are such that a high demand is frequently placed on the body’s systems on a consistent basis. Sound nutrition and proper sleep habits will go a long way to aiding recovery from workout stress. Including days of total rest is highly recommended. Accurate record keeping will aid in tracking progress and determining the ideal work and rest prescriptions on a case by case basis. A good habit is to follow intense sessions with easy sessions. Cycling intensity intelligently is a key to long term success in athletic preparation.

3.) Q: What is the ideal movement speed when performing strength training exercises?

A: Creating high tension in the muscle fibers and working to momentary muscular failure involves the greatest amount of relative muscle tissue. Effort (working to fatigue) and using good form (controlled movement with no bouncing or jerking) are important here. If in doubt, slow it down and aim for maximum repetitions with a given level of resistance (safely). A good place to start is to raise the weight in 3-5 seconds, pause momentarily and then lower in 3-5 seconds. Some exercises (Olympic lifts and their variations as well as some kettlebell movements etc) advocate or require a higher speed of movement to execute. If choosing to include these movements in your routine, seek the guidance of a qualified coach. Remember the goal of strength training is to improve performance and prevent injury so always practice safely.

4.) Q: What is the best tool (Barbell, Kettlebell, Sand-bag) to use for gaining strength for MMA?

A: Muscle overload can be applied with a variety of tools: barbells, dumbbells, machines, manually applied resistance, body weight, sand bags, etc. Anything that can create high tension in the muscles can be used. Therefore it is not the tool but how you use it which is of utmost importance. This being said whatever tools you currently have easy access to or can readily afford, combined with consistent hard work, should assist you in achieving your athletic goals.

5.) Q: How many sets of each exercise do I need to perform to achieve optimal strength for MMA or other sports?

A: A variety of exercise prescriptions can be used provided muscle overload occurs, such as heavy resistances/few repetitions, lighter resistances/more repetitions, minimal exercise bouts (i.e., 1 to 3 sets per muscle group). One does not have to perform mega-multiple sets (5+) for each muscle group to increase strength. If working hard, very hard, minimal sets will work, and up to three can be more than enough for some. Due to the demanding nature of sports preparation the goal of each athlete or coach should always be to determine the minimal amount of work sets required to achieve ones goals.

6.) Q: What are the best “Sport Specific” strength exercises to perform to prepare for MMA?

A: There is no skill transfer from a weight room or strength training exercise to a totally different athletic skill done in competition. The principle of specificity clearly states that for a positive transfer to occur, exactness in a number of factors must be present. The fact is no weight room exercise exactly replicates any sport skill (other than the sports of weightlifting and power lifting). That is why one should practice his/her sport skills separately, then generally improve total-body, weight room strength.


8/24/17 11:57 AM
Posts: 7678


7.) Q: Is the bench press necessary to have in a fighters program to improve punching power?

A: No. The majority of power production is generated from legs, hips and torso rotation. Relaxation is also a key attribute contributing to punching power.

8.) Q: What is the best way to train the Mid-section / “Core”?

A: If you're doing squats without a weight belt, lunges, dead lifts, RDLs / stiff-leg dead lifts, overhead presses, bent-over rows, conventional trunk flexion, extension and rotation Mid-section exercises or any on-your-feet exercise, your engaging your core.? You don't need a 20 minute Swiss ball or medicine ball-on-a-rope routine or a series of funky Pilate's moves. Work your entire body -- including basic Mid-section exercises -- and move on.

9.) Q: What is the best “Functional” training exercise for MMA?

A: A “Functional' exercise is any exercise you do that makes you stronger. Read: any exercise that creates overload on a muscle and is done progressively is functional. Last time we checked, ALL muscle groups were important at some point for proper athletic skill execution and injury prevention.

10.) Q: What is the best way to incorporate Olympic lifting movements into my MMA strength training routine?

A: Olympic lifting is a great sport. However, when it comes to training for other sports, these lifts 1) do not transfer to improve other sport skills, 2) are not necessary for maximal power development, 3) limit the magnitude of overload on the larger muscles involved (lower body) due to weak link muscles (upper body), 4) can be time-consuming regarding teaching and learning. If you choose to do them, we recommend seeking the guidance of a highly qualified sports performance professional. As with all high force / ballistic training regimens, be careful and train safe. Keep in mind the other exercises you perform (to address over-all body strength) will improve power potential, safely.

11.) Q: What is the most important strength training movement for MMA athletes?

AThere is no magic lift. Numerous factors come into play. In general, athletes should perform primarily compound movements. If a particular lift seems to be injurious to an athlete, strike that movement and use a substitute. No matter how good a movement has the potential to be, if it is injurious it is probably not the best choice. The manner in which the movement is performed (e.g. rep speed, rep number, exercise order, etc.) must be considered as well as the movement itself.

8/24/17 11:59 AM
Posts: 7679




12.) Q: What is the best diet for gaining / losing or maintaining weight?

A: if the total number of calories consumed is less than the number used to support basal metabolism, thermogenesis and activity energy demands, weight LOSS will occur. Likewise, weight GAIN will occur if calories consumed, exceeds energy demands. A good place to start when creating your Personal Eating Plan; is with the time-proven breakdown of the daily recommended percentages of the three macronutrients; carbohydrates (55%), proteins (20%) and fats (25%). When experimenting with various nutritional regimens, keep in mind individual genetic limitations and abilities, needs, goals, and preferences as well as environmental influences all have a bearing on the ultimate efficacy of any given training and nutrition regimen.

13.) Q: What are the best foods to eat when creating a healthy Personal Eating Plan?

A: You can't go wrong if these are on your grocery list: fresh fruits and vegetables, (preferably organic) whole grains, high-fiber foods, skinless chicken and fish, lean red meat. Avoid those products which are high in, high fructose corn syrup, white flour and sodium. Attempt to emphasize complex carbohydrates over simple sugars and go for lean, unsaturated proteins over high-fat proteins.

14.) Q: What is the best sports drink when involved in hard training?

A: Nothing beats plain old water. 70% of your body is water. Drink water throughout the day to stay hydrated. A good starting goal is 50% of your bodyweight in ounces a day. Again, keep in mind that individual prescriptions may vary, so personal experimentation is always recommended.

15.) Q: What are the best sports supplements to use for gaining / losing weight, enhancing body composition, increasing energy, etc?

A: Nutritional intake can have a significant impact on your performance potential as it can both positively and negatively effect body composition, energy levels during training and competition, and the ability to grow muscle and build strength. Following a sensible Personal Eating Plan is therefore very important. A sound program offers advice and guidelines for adhering to a proper food intake plan to optimize your training results. If one eats sensibly from healthy products obtained at the local grocery store, it will augment their training and recovery so expensive nutritional supplements are really not necessary. Once you are confident that your Personal Eating Plan is balanced and healthy you may then add supplements (one at a time is best) to test their impact on your overall performance.

16.) Q: What is the best food to eat after a workout?

A: As with most other elements of nutrition you should experiment with different Pre and Post workout, nutrition strategies. Some research suggests that adding both pre- and post workout, liquid meals, of varying carbohydrate to protein ratios, may significantly enhance protein synthesis and muscle recovery. Find what works for you, but the rule generally is to look for a 3:1 or 4:1 ratio of carbohydrates to protein in your post workout feeding. There are dedicated products on the market, although low-fat Chocolate Milk has proven to be one of the most inexpensive options available.

8/24/17 12:00 PM
Posts: 7680



17.) Q: What is the best strength and conditioning program to assure success in MMA?

A: Winning in combat sports (or any athletic endeavor) is primarily a matter of talent, coaching and Fight-day readiness. This is 100% true. Great athletes + proper coaching + confidence = winning. You can have the greatest strength and conditioning program on the planet, but if you have substandard talent, poor coaching and/or a lack of confidence, you're going to get your ass kicked. The strength and conditioning program is essential (injury prevention and leveling the playing field), but it can only do so much. If that was not the case; that is, you won solely on your efforts in the weight room, in conditioning and/or by a rousing pre-fight rah-rah speech --you could take anyone off of the street and win a UFC Championship.

18.) Q: what are the biggest mistakes that seem to be made by combat athletes in their training and preparation?

A: Copying the training regimens of their heroes and assuming if a workout makes you tired it is effective at promoting the desired results. Those are a couple of many, but probably the two most common. The belief that fatigue means successful workout is a huge fad in the fitness industry. If that were true the only two modes of training needed would be burpees and sprints. Oh yeah on another note circuit training is not the magic bullet that some would have you believe.

19.) Q: How much time and effort is divided on separate goals such as maximal strength, conditioning, etc?

A: Depends on strengths and weaknesses, training goals, and experience levels. In beginners increasing max strength generally enhances other motor qualities assuming that weight gain is not too rapid (generally decreases relative strength which decreases movement abilities). Intermediate and advanced trainees generally have much wider responses to training programs. One of the most de-emphasized (yet important) motor qualities is agility. Straight line Sprint training does not count as an agility exercise.

20.) Q: How do you periodize your strength training during camp?

A: There is no single answer to this question as too many factors exist that need to be taken in to account. An example program might look like this: 6-8 weeks- Really start to pick up tempo sparring and one day per week hard sparring. 3-4 weeks- reductions in supplementary endurance work (depends on athlete in some cases elimination). At this point the sparring and SPP work is enough work capacity training. Reduce volume of strength training. 1 week before fight- tempo sparring very minimal strength training 1-2 days. Begin to focus on strategy (various options).

There is a huge variance in the modes of mental and physical training used the last week before a fight. Some fighters need to stay active on a daily basis while some do better discontinuing activity a few days before the fight. The last week prep also depends on the athlete’s weight. If the athlete needs to shed pounds to make weight (diet becomes increasingly important) the volume of activity may increase significantly when comparing to previous weeks.

21.) Q: When is the best time to perform strength training in the fighters training schedule?

A: That depends on time availability and primary training emphasis. Many fighters do not have the luxury of two sessions per day, training. If a fighter can only train one time per day they should perform their skill work first. Another key thing fighters and coaches need to realize; no matter how great the physical preparation is pre-fight, the fighter must learn to resist over excitement and pace themselves, when competing. Many fighters look absolutely fabulous in the gym and perform mediocre in front of large crowds. You can’t tell yourself enough; Relax, Relax, Relax.   

8/24/17 12:01 PM
Posts: 7681



22.) Q: What's the biggest mistake in kettlebell training and how can we avoid it?

A: There are actually 2 very common mistakes. One, people tend to believe that a kettlebell is the only tool you'll ever need. Kettlebells are an excellent tool but even elite kettlebell athletes use other training tools at select times within their training program to enhance physical qualities that aren't being addressed well with the kettlebell.

Second, people tend to jump from one plan to another, never giving themselves enough time to see progress from the basics. Decide on a plan and stick with it, give it time. Chances are it will work.

23.) Q: Where should people focus most of their initial efforts?

A: People should focus on the basics, swings, snatches, cleans, presses and jerks. Stay away from quasi-sport specific exercises and work on those. Your fitness will improve and your time will be much better spent.

24.) Q: What's the one thing we should do first when it comes to kettlebell training?

A: Learn how to move your body first without the kettlebell. Kettlebell training can place demands on the body that you may have not realized, for example, shoulder mobility. Develop good movement skills with strong foundations in stability and mobility and your kettlebell training will be much more rewarding.

25.) Q: What size kettlebell is appropriate for me?

A; Most males should start with a 16kg/35lb kettlebell. Women could start with a 12kg/26lb kettlebell. Training smart while incorporating a variety of set, rep and rest period progressions will limit the chances that one will outgrow a lighter kettlebell.

26.) Q: Give us 5 quick tips about kettlebell training?

A: 1. Start slowly. 2. Stick with the basics. 3. Don't become a kettlebell cultist. 4. Work for time, not reps. 5. Train often but not too long.

27.) Q: What's the easiest thing someone could do right now to see results in their kettlebell training?

A: Go back to basics. Go deeper into 5-6 skills instead of trying to work 36 new variations. Fight the urge to stray.

28.) Q: What company should I go to purchase a high quality Kettlebell?

A: Dragon Door

Muscle Driver USA

Agatsu (for our Canadian brothers and sisters)


To avoid:




Gill Athletics


8/24/17 12:02 PM
Posts: 7682



29.) Q: What is the best tool (parachutes, sleds, resistance bands, etc) to use to improve my running speed?

A: Speed gadgets and gimmicks such as parachutes, rubber tubing, sleds, weighted vests, and the like are nothing exceptional. They by themselves will not make you run faster after their use. They can be used for variety in a conditioning program (repeated use can create fatigue), but that's about it. It is a fact that running with weight or against resistance alters running mechanics from those used in un-weighted sprinting you'll experience during a game (sport-specific) situation. Therefore, keep your running both sport and energy system-specific by replicating the situations/runs you'll face in competition.

30.) Q: What are the best exercises to do for improving my running speed?

A: All other factors being equal, running speed can be improved if one gets stronger, stays lean and practices the skills of running. Purported speed drills that do not replicate exact sprinting body mechanics (same speed, muscle contractions, angles of force output, etc.) may not transfer to improve speed. Again, the principle of specificity states that to become proficient in any activity, the activity itself must be practiced exactly. Anything almost or close is NOT exact. Therefore, general drills such as high knees, skips, bounds, box jumps, or other slower-moving actions (relative to all-out sprinting speed) can be used, but more as a part of a dynamic warm-up routine.

31.) Q: What sort of running shoes should I buy?

A: The short answer is: The shoes that fit you best. Look around your area and find a shop that sells running shoes only. Ask at the store to make sure they have a good return policy so that if you discover the shoe doesn’t fit an hour into your first run you can exchange them.  All good stores will let you do this as some issues don’t show up till later. If they do a ‘gate analysis’ you can use that, however the best method is to bring a pair of shoes you run in and a pair of dress shoes you walk in.  Running and walking wear shoes differently and the differences in the wear pattern will help them fit you properly.

32.) Q: I have bad knees, so I can’t run, but want to keep moving. Swimming looks like a good exercise, but is it really challenging enough to keep me in shape?

A: Swimming is deceptively challenging because it’s a “no impact” sport. Most people watch kids flop around in the shallow end and think they could do it all day.

Think again. There’s a reason swimming is part of almost all Special Forces tryouts…It’s harder than it looks.

If you are serious about swimming (even for recreation); pick up the book “Total Immersion” by Terry Laughlin. It has proved to be consistently helpful for a wide array of athletes including those striving for the Special Forces, training for Triathlons, or anything that requires a timed swimming event. Technique is everything when it comes to swimming, but that doesn’t make it any easier.

If you’re already a decent swimmer, try mixing it up a bit when you’re in the pool. Learn a different stroke, try intervals or a combined callisthenic + interval circuit. Here is an example of a program used to train Search and Rescue:

Swim 100 yards (or sprint 50, depending on how big your pool is), hop out, do 10 (or whatever you can) pushups, swim another 100 yards and repeat for 30 minutes.

33.) Q: Isn’t running long distance the best for getting in shape for MMA or other sports?

A: One can improve lactate threshold and VO2 max with a variety of training regimens and equipment: short and long intervals, fartlek runs and continuous runs using various running speeds, distances, volumes and work-to-rest ratios. You don't have to jog for 30-45 minutes or keep the heart rate in the aerobic zone to ultimately burn body fat or improve overall conditioning. Shorter, higher intensity lactate threshold work actually gets you more bang for the buck since it burns a lot of calories. Also, post-exercise fatty acid mobilization from the adipose (fat) tissue is accelerated after demanding, high intensity work.


8/24/17 12:03 PM
Posts: 7683



34.) Q: What is the best way to improve my flexibility for MMA or other sports?

A: One's joint flexibility is contingent upon skeletal muscle origins and insertions, body composition, and to some extent activity level. Some athletes are quite flexible while others are not. Whatever your current level of flexibility, it can be maximized by emphasizing full range of motion strength training exercises and performing basic pre- and post-workout, safe, static or dynamic stretching exercises. An inordinate amount of time spent on stretching is normally not necessary unless there is a specific need for it. As with all other factors experiment with different forms of flexibility training to see what seems most effective for you. The classic book “Stretching” by Bob Anderson is a great place to start for safe, simple and effective stretching programs for a broad array of activities.

8/24/17 12:04 PM
Posts: 7684



35.) Q: Where can I find a good Interval training program for MMA?

A: There are many effective interval training programs available to improve sports performance. The most important ingredient is consistent and progressive, hard work combined with proper recovery. All that being said however we feel a great place to start is with “TAKU’s” Intervals. This plan was designed with combat sports in mind and has been used with great success by athletes all over the world.

36.) Q: Where can I find some good bodyweight exercise routines for MMA?

A:  quick search of the internet will turn up many different bodyweight training programs that may be effective for enhancing ones strength and conditioning for MMA. For a great place to start check out the free workouts at www.trainforstrenth.com

37.) Q: I keep hearing about something called CrossFit. Where can I find out more about it?

A: CrossFit is a popular fitness program designed for General Physical Preparedness. To find out more go to http://www.crossfit.com/cf-info/what-crossfit.html


8/24/17 12:05 PM
Posts: 7685



38.) Question:  How do I motivate myself to workout?

 A: This one is a personal question and will be something that everyone will struggle with at some point. Here are three things to look at which have worked to motivate others:

1.) Your dog.  This one is usually a guilt thing but ask yourself, "If I don't run them, who will?"  You will usually have your shoes on a few minutes later and be out for a run.

2.) Books/Video.  Visions of Excellence: The Art of Achieving Your Dreams by Mark Tewksbury (Canadian Olympian in Swimming) is one of many powerful books and worth a read. For Video watch your favorite old fight tape or whatever inspires you and remember the drive to be the best you can be.

3.) Mirror/Scale.  Used correctly these can be excellent motivational tools. Use them wisely and you will always find a reason to train. You need to keep this in check and not become obsessive but using your appearance/weight as a driver isn't a bad thing.

39.) Q: Is their one thing all winners seem to have in common?

A: Winners come in all shapes and sizes (concerning personalities and physical qualities). There are a wide array of physical traits among fighters under class A level, but less variation, as athletes become class A fighters. Most class A fighters are able to take criticism, posses’ strong work ethic, and realize the importance of a properly designed strength and conditioning program (this includes proper nutrition). They also need a certain level of physical resilience to excel to world-class level (although some with freaky athletic ability are exceptions).


8/24/17 12:07 PM
Posts: 7686



40.) Q: I’m getting ready to join the Military/Police/Fire Department, and need to pass a Physical Readiness Test; but I can’t do very many pushups. How can I get my numbers up?

A: Pushups are actually one of the easiest exercises to improve on, simply because you can do them anywhere. The problem is that most people in this situation try to push themselves too hard during each training session. For example; doing as many pushups as you possibly can once or twice a day might seem like a good training idea, but the problem is that you’re probably so sore that you can only do that a few times a week.

Instead of burning yourself out, try a different approach.

Give yourself a time when you can knock out as many pushups as you can…let’s say 20.

Now, you need a landmark of some kind…let’s say every hour on the hour (set your watch). When the alarm rings, you drop down and do 5 pushups. By the end of the day, you’ll have knocked out more than double your maximum reps and the great thing is that you can do it again the next day. The key is not to max out on any of your “sets”. If you feel like you can’t do the next rep with perfect form, STOP.

Keep this up for the first week and then increase your reps per set by 1-2 the next week. Pretty soon you’ll be banging out pushups like it’s your job!

41.) Q: How do I get Brad Pitt/300 ripped?

A: The simple answer is: Increase Output; Decrease Input.  This basically means you need to look at your calorie intake and reduce the overall volume of calories while increasing the volume of work you do.  Remember abs are made in the kitchen so the bulk of your work will involve ‘will power’ and ‘dedication’. This said the complex answer is a bit more involved but not so involved that the average person can’t do it. 

A) Start a food log. This will accomplish a few things but the two main will be a.) How does food X make you feel and b.) What am I eating?

B) Once you have a week or so of food logs, sit down with a highlighter and start to look for ‘pitfalls’ where you hurt yourself by giving into weakness. These will jump right out at you and if you do nothing more but clean these up you will see a huge improvement.

C) Restructure you diet so that you are eating every three to four hours. This will vary according to who you are and how you feel. Many people have success with three main meals and three small snacks per day.

D) Build in a ‘cheat meal’ to your week. Make this a social thing with friends or your girlfriend/boyfriend. If your friends don’t support you you’ll end up either driving them away or not finding the support for what you need. This could be having dinner with your fiancé on Fridays and then a beer on the golf course on Saturday. Find a mix that works for you.

E)Keep an active chart of your meals and after a week or so start weighing yourself every morning before you eat and after you’ve attended to ‘nature’s call’. This weigh in will show you the most accurate measurement of your true weight.

F)Water. Begin with 4 liters of water a day and workup to 5 liters. This will help you with not only keeping things moving but will be needed for your workout levels.

G)Plan 4 workouts a week and stick to it. These are pretty much up to you and should be tweaked to your needs and abilities.

42.) Q: What are plyometrics?

A: Plyometrics is a type of exercise or training method designed to produce fast, powerful movements, and improve the functions of the nervous system, generally for the purpose of improving performance in a specific sport. In theory, Plyometric movements, in which a muscle is loaded and then contracted in rapid sequence, use the strength, elasticity and innervation of muscle and surrounding tissues to jump higher, run faster, throw farther, or hit harder, depending on the desired training goal.

43.) Q: What is the best way to incorporate plyometrics into my current Strength and Conditioning routine?

A: Straight-ahead sprinting and change-of-direction agility drills elicit a plyometric (stretch-shortening) effect; therefore, whenever you're sprinting and doing agility drills, you’re doing plyometrics. There is no need to spend an inordinate amount of time performing leaping and bounding drills, jumping on and off boxes etc.



8/24/17 12:08 PM
Posts: 7687


44.) Q: How concerned should fighters be with "weight room numbers"?

A: IT Depends on the fighter. If you feel really strong and powerful in the ring your weight room numbers are probably decent (of course this is relative and depends what you are comparing to). There are always some examples of fighters who have relatively good weight room numbers, but appear weak in the ring. This could be due to a number of reasons. In general, power (work divided by time) seems to be more important than Max strength. In most combat situations there is insufficient time availability to display Max strength. There is no research that suggests weight room numbers alone correlate with success as a fighter. Honest assessment of ones personal attributes along with accurate record keeping will help athletes determine what their top training priority should be. Remember Big weight room numbers to do not = a great fighter. 

Edited: 8/24/17 12:11 PM
Posts: 7688



45.) Q: What can I do to reduce soreness the day after a workout?

A: Stretching after you workout can be an effective aid to faster recovery. The older you get the more important this will be. Drink Water. Make sure you’re not placing yourself at an early disadvantage by not drinking enough water during the day. Post workout nutrition can aid in recovery as well.

Other strategies include but are not limited to:

Getting plenty of sleep: Start with a minimum of eight hours of sleep a night. As with all other factors, personal experimentation is required for optimal success. If sleep is often compromised do your best to take a daily nap. Strive for at least 20 minutes of uninterrupted snooze time.

Meditation: Meditation may have benefits similar to napping. It can help alleviate stress and calm the mind. Some studies have shown that meditation lowers lactate production after exercise.

Contrast showers or baths: This means take a hot shower (or bath) for 3 to 4 minutes and then a cold shower (or bath) for a minute. The hot water encourages blood vessels to expand and the cold makes them contract. Three to five sets of this speeds up your blood flow.

Massage: Including massage on a regular basis is an important recovery aid for athletes. All of us should try to go every month. Think of this as an investment in yourself. Learn to use self myofacial release techniques with a foam roller.  

8/24/17 12:14 PM
Posts: 7689

Wishing all of you the best...

Remember “When you want something you never had, you have to do something you have never done.” 



8/24/17 8:09 PM
Posts: 1275
8/28/17 11:15 AM
Posts: 7690

Wilders...First: (From the FAQ Intro) "If you have discovered or developed an approach that you feel is effective for you, then congratulations. Keep up the good work."

Here are my thoughts on movement speed during strength training:

Increasing strength = increasing power. It's still ridiculous that we have to address this issue with all that we know today. It's simple physics: power = work (force x distance) / time. It's the rate of work done relative to time. The work component is effected by force output. Stronger muscles = greater force production. Thus strength training (heavy, slower moving by nature resistances) is vital for increasing power output. The time component is simply a consciously-controlled, nerve impulse issue: if I want to explode or react quickly, I consciously do it. It's a timing issue that is improved through the practice of exploding or reacting quickly via inter- and intra-muscular synchronization and coordination, UNABATED BY RESISTANCE TO ASSURE THE QUICKEST / FASTEST SPEED OF MOVEMENT. 
 If one attempts to improve the speed of movement (the time factor of the power equation) in the weight room, they face a huge dilemma: if they want a fast (relative) movement speed, the resistance used will have to be light in order for it to move “fast.” However, the lighter the resistance (i.e., a 45 lb. bar), the faster it can move but the fewer muscle fibers recruited and overloaded (a low demand). If more resistance is added to the bar, the slower the movement speed, but with a greater number of muscle fibers recruited. More resistance added means a further slowing of movement speed, but with greater fiber involvement (read: more fast/type 2, greater force generating fibers activated due to a greater demand). So, where do you draw the line on the optimal resistance needed for enhancing the time factor of the power equation? The answer: heavier rather than lighter. Remember, the speed of movement that one uses to build power is independent of the speed of movement one uses to demonstrate power! Build force production (strength) in the weight room with naturally heavy, slower moving, greater muscle fiber recruiting resistances. Work on the time aspect outside the weight room using sport-specific, exact speed, consciously explosive/quicker drills.
 Slow twitch / type 1 muscle fibers are only “slow” relative to fast twitch / type 2 muscle fibers. That is, fast twitch / type 2 fibers are larger, stronger and faster to contract as compared to type 1 / slow fibers, but if the demand is low (i.e., a vertical jump...body weight-only), the slow twitch / type 1 fibers can move the body “fast” for this task. This explains why one can do body weight explosive efforts for a number of repetitions. Fast twitch/type 2 fibers dominate only when muscle tension and demand are high (i.e., a heavy squat), but slow/type 1 fibers are still involved. 
For all of the rest of you...I hope you find the FAQ of some small use.
I promise this is my last post.
Wishing you all health, happiness and success in all you do,
Sincerely and respectfully,


8/31/17 5:32 PM
Posts: 26780

Thank you, Taku.  You helped me once, long ago, and I greatly appreciate it.

I wish you well.

2/5/19 5:04 PM
Posts: 294
2/15/19 1:17 AM
Posts: 4275

Great stuff!

8/22/19 1:57 AM
Posts: 2124

Yeah really good stuff