Petty's Workout Video of the Day

The Grappling Circuit

[youtube]ezHlByHZwXA[/youtube]

called a 'grappling circuit,' this routine is tailored specifically for close-contact fighters and helps to build the endurance you need. It pushes your body to the limit, so it's also good for that fat-burning process and not just to get you ready for your next match. You do 6 complete sets/rounds composed of 6/7 exercises each, with a one-minute break between rounds. It takes a few minutes to run through a round with good form followed by the 60 sec break. This mimics a match where you're going hard for 3-5 minutes and allowed to take 60 secs to get training advice and a short rest.

MMA hall of famer and former top amateur wrestler Randy Couture gives the narration, while fellow fighter Nate Quarry does the demo.

Note: He gets shaky with the bar at times, but you all should know to maintain proper balance.

 

Trying that tomorrow. Thanks fam.

 

I still do my benching and have sessions where i focus on biceps and tris, but I've replaced my other strength routines with this type of conditioning. Seems like a good way to cut when you're not focusing on bulking, because you'll sweat your ass off. And when he says use a lightweight, he means it.

dont be a hero

 

What's light because I bench around 275 and I preacher press 80. I've been doing more pull ups and dips lately too.

 

i started off with just the 45lb bar. Remember this is an endurance workout, so your raw strength is not what you want to be using. I'm up to 5lb plates on each side, and I do 5 rounds instead of 6, because I don't want to over-train the muscles. The guy in the video looks like he is using 35lb plates, and does it pretty easily.

I would just see what works for you, then gradually increase poundage.

 

Nice, this good shit, I'ma try this too.

 

On a lighter note....

Modified 24-Hour Ghetto Workout
(do not watch if you find the N-word offensive)


[youtube]ArHijr12F_Y[/youtube]

 

ok, time to get serious again

The Intu-Flow System by Scott Sonnon (martial artist, wellness speaker, MMA coach)

[youtube]bsMPqP7hxRk[/youtube]

Basically I can't watch a woman talk about stretching, mobility, and wellness, so I decided to look up something that guys would be more inclined to watch and listen to. I know some of you here have been talking about old injuries and limits in mobility, so this will be right up your alley. Remember that fitness is not just about lifting weights and running 40-sprints. Sometimes you need to do some 'light' training to keep your body right.

The first video is basically him giving an introduction to his system. You won't find many movements, but you'll get an idea of his philosophy behind the program, which is just as important as the other areas. You can view the other videos in order by clicking on the 'more info' tab under the video on youtube.com

 

Damn, I was expecting this to be a thread of vids of Petty workin' out :tonqe:. Disappointed.

 

yeah and I was expecting a thread of you making out with your twin

we all can't win

 

LOL.:smt043

 

Might need this to get my ass into shape, but that's more advanced shit than just running and doing pushups.

 

[YOUTUBE]na9ZZ4ZjVa8[/YOUTUBE]

 

Today's bit comes in 2 parts.

If you want some philosophy behind getting those Abs right, along with various exercises, check out the first one. He emphasizes diet and fat-loss, which is what some guys have been talking about here before.

1st

[youtube]lD_h0ozzWH8[/youtube]



----------------------


If you don't mind some beach-bum profiling for the camera (or rock music), and would really like to see many different types of ways to hit those abs up, check out this one.

2nd

[youtube]fk_usVg7Fp0[/youtube]

I like the second one because all of the exercises can be done the old-fashioned way....on the floor. Some of these I haven't seen in years and it's important to develop new ways to work your muscles, so they grow.


As for why I can't find videos with brothas in it, I dont know. I'll have to look up some by name, for you haters.

 

The Forearm Workout

[YOUTUBE]HkwSbvNludk[/YOUTUBE]

Probably one of the areas I neglect the most are the forearms. This video gives a little insight, as to the philosophy behind building stronger forearms, which is why I posted it instead of others. I truly believe that if you know the 'why' behind doing something, you will do it more and with a real purpose. Just lifting or doing anything, just to be doing it, is not as rewarding in my humble opinion.

If you want to increase your grip strength with these exercises, I would suggest wrapping a small towel around the weight (or barbell if you are using one). Forearm and handgrip strength go hand-in-hand, so if you really want to go hard, wrap it up so that you are forced to squeeze tightly on the bar.

 

1RM (1 Repetition Max) Calculator

http://www.nsca-lift.org/fly solo program/onearm.asp

this isn't a workout or video per-say, but it's helpful in determining how much weight you would probably be able to lift one time. When trying out for football, you're given a specific weight (usually 225lbs), and bench/squat it for as many reps as you can (at my high school you could choose 95lbs, 135lbs, or 225lbs, because of the young ages and the disparity in strength levels).

It's a safer way to gauge the maximum amount of weight you can lift, without actually loading up some crazy plates and killing yourself. I use it on a personal level to determine my gains and it motivates you to get in those reps, so you can break personal records.

 

The Deadlift

[youtube]cs-wOHN5tdw[/youtube]

A commonly overlooked exercise, the deadlift is a staple in powerlifting/strength training. This is one of the few exercises, that allows you to move around a lot of weight. However, I must personally enforce the implementation of 'proper' form. Please be mindful that you do NOT bend or try to pull all of the weight with just your back. Incorporate all the muscle groups (glutes, hamstrings, quads, spinal erectors), as shown in the video and remember that this is a compound-muscle group exercise.

When looking at deadlift routines, I've came across differing information, but the common understanding is that you use low reps for building the most strength, and higher reps for endurance. Here's an example outline.

1-3/5 reps for gaining top-strength (1 rep using the most weight, for example)

6-12 reps for physical appearance/strength/endurance at the higher reps

12-15+ for building some strength, but focusing on muscular endurance

Set wise, if you're working in the low-rep range, it's safe to go with 4-5 sets, with at least one set being used for warm-up, while the other sets are used for the pain and suffering. If you're doing more reps, 3-4 sets will probably be your best fit. You also have to take into account any other exercises you are doing that work the same muscle groups, and adjust your amount of sets so that you are not over training.

Using yahoo, you may find other examples of routines (there are many). Or, you may find something that works for you, through experimentation. One thing is always universal tho.....

USE PROPER FORM

 

Basic Stretching

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[youtube]EYZohnjx_1w[/youtube]

If you can focus long enough (), you may come away with some basic concepts and practices you can put into use, after lifting. I've read that stretching is recommended AFTER lifting, to prevent you from using up the energy stored in the muscles and other parts of the body. Warming up (getting the body loose through light motions) however, is recommended prior to strenuous exercise.

 

yo petty , I just weightlifting monday...I read in a mag that you should allow 3 days of rest for your body or the body part you worked on. ( I try to do a full body workout) Is that true ?

I thought you can go every other day...IE I was gonna workout monday , wednesday and friday but the book suggests for me in this case monday then thursday.

 

Depends...

If you view exercise routines that demonstrate 3 or 4 different lifts for a single muscle group, you'll find that muscle group not being focused on until the next week.

If you do one workout for a muscle group on the other hand, it's common to see guys do that every other day, since you're not training it as much.

I fall into the work 3 different groups, once a week category.

You'll focus on biceps one day, the use them in a supportive role, when working the back another. So, just because u give a group like that one day, doesn't mean u won't use them as a seconday later on