PillarofBalance
Strength Pimp
- Feb 27, 2011
- 17,066
- 4,640
Guns if you are comfortable with this, pm me a video of your deadlifts. Something heavy for a triple. I can help you nail down your technique. Something you would understand from bjj is that moving big weight comes down to how you leverage it. Find your leverage and the weight will move better and you will stay safer.
As far as training it I prefer to use pendulum waves. So look at training in 3 week periods.
Week 1 go light for doubles or triples. Move the bar fast and keep form perfect. Do a total of 25 to 30 reps like this.
Week 2 go moderately heavy for sets of 5 to 7 reps. Bar won't move as fast but still try. 20 to 25 reps on this day.
Week 3 go very heavy for a triple. Just work up in sets of 3 until you pull a triple where you couldn't possibly get a 4th rep clean. Then pull 10 to 15% of the weight off and do 3 more triples.
I would suggest never doing a max effort single as it's basically pointless. Those are really just for powerlifters at a meet. It won't make you stronger really and increases injury potential.
As far as training it I prefer to use pendulum waves. So look at training in 3 week periods.
Week 1 go light for doubles or triples. Move the bar fast and keep form perfect. Do a total of 25 to 30 reps like this.
Week 2 go moderately heavy for sets of 5 to 7 reps. Bar won't move as fast but still try. 20 to 25 reps on this day.
Week 3 go very heavy for a triple. Just work up in sets of 3 until you pull a triple where you couldn't possibly get a 4th rep clean. Then pull 10 to 15% of the weight off and do 3 more triples.
I would suggest never doing a max effort single as it's basically pointless. Those are really just for powerlifters at a meet. It won't make you stronger really and increases injury potential.
BrotherIron
VIP Member
- Mar 6, 2011
- 10,717
- 2,809
I completely agree with this. Singles serve you no purpose. What you need to focus on is becoming more explosive which the speed work will help and the sets of 7 or more would be great for your endurance. Those 2 are imperative for BJJ imo.
Be careful sending PoB a video... You never know what he'll ask you to wear while deadlifting, lol.
porky little keg
MuscleHead
- May 21, 2011
- 1,225
- 647
porky little keg
MuscleHead
- May 21, 2011
- 1,225
- 647
Okay.... then it's definitely time to get away from the Muscle and Fitness beginner routines and set your training up to meet your goals.
For example, in powerlifting we have squat/pull training days and bench training days. If someone tells me they're a powerlifter and had a good body part training day it's immediately assumed that they're an amateur or just calling themselves a powerlifter but never competed...... For example, I have 2 bench days a week ( typical Westside program).... one day is all about heavy pressing, and the other is all about explosive movement ( called a speed or dynamic day).... I'll train bench and whatever other movements I need to build my bench on those two days. So, instead of the goal being to exhaust a body part, the goal is to train a movement and any weaknesses holding that movement back.... see the difference?
For MMA and BJJ guys your emphasis should be on the dynamic movements more than max effort movements..... it's been a while since I've been out to Westside, but the last time I was there Louie had a few MMA guys out to train. I only spent 20 minutes or so talking to Matt Brown but it was neat to pick his brain ( and Louie's) on the differences between combat sports guys and powerlifters in training...... There was a lot more emphasis on hanging weights ( both regular bar and bamboo bar) and dynamic, hip-dominant movements like box squats against bands.
So, programming deadlifts for a BJJ guy? Put them on a day intended to train posterior chain ( if done heavy), or put them on a day intended to work grip and explosiveness in the lower body ( if doing them lighter, for reps, and with an emphasis on moving them as fast as possible)...
Starting to see the difference?
For example, in powerlifting we have squat/pull training days and bench training days. If someone tells me they're a powerlifter and had a good body part training day it's immediately assumed that they're an amateur or just calling themselves a powerlifter but never competed...... For example, I have 2 bench days a week ( typical Westside program).... one day is all about heavy pressing, and the other is all about explosive movement ( called a speed or dynamic day).... I'll train bench and whatever other movements I need to build my bench on those two days. So, instead of the goal being to exhaust a body part, the goal is to train a movement and any weaknesses holding that movement back.... see the difference?
For MMA and BJJ guys your emphasis should be on the dynamic movements more than max effort movements..... it's been a while since I've been out to Westside, but the last time I was there Louie had a few MMA guys out to train. I only spent 20 minutes or so talking to Matt Brown but it was neat to pick his brain ( and Louie's) on the differences between combat sports guys and powerlifters in training...... There was a lot more emphasis on hanging weights ( both regular bar and bamboo bar) and dynamic, hip-dominant movements like box squats against bands.
So, programming deadlifts for a BJJ guy? Put them on a day intended to train posterior chain ( if done heavy), or put them on a day intended to work grip and explosiveness in the lower body ( if doing them lighter, for reps, and with an emphasis on moving them as fast as possible)...
Starting to see the difference?
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