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I just joined a local gym, so im finally gonna start doing some lifting. I'm just curious if it is better to do lifts slowly (as most of my friends have told me), or if it is better to do them quickly/explosively when it comes to training for mma?
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lifting slowly will workout your muscles way more effectively.Originally posted by odiss -
lifting explosivly however, can help you build functional strength that is more benifical to martial arts, particularly the striking arts. since you are training for mma, i would go with explosive lifts once you have the lifting technique and form down.Comment
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lifting explosivly can cause excessive wear and tear on your joints. I do slow negatives, followed by a faster concentric lift, though im careful not to lock out to fast.Comment
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Ideally you need both kinds of training. Lifting weights slowly will help to develop strength. Strength is an important factor in any kind of competition and you have to have a good strength base before doing other types of training. When lifting for strength you generally want to focus on 3 types of lifts: Presses, Pulls and Squats.
Explosive Lifting is done for power development and is generally started about 2-3 months out from the playing season or contest. These would involve lifts such as power cleans, clean and jerks, snatches and a variety of other exercise variations using dumbbells, barbells and kettlebells.
Keep in mind that doing explosive power lifts will not instantly make your kicks, punches and grappling motions more powerful. The best overall way to develop power in your movements is to practice them. Lifting for strength and power are integral parts of an overall training regimen from a MMA competitor, but never choose to lift when you can practice.Comment
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