Tag: powerlifting
How to Take Testosterone for Powerlifting
Testosterone for Powerlifting The first anabolic steroid ever created, synthetic Testosterone is the most commonly used anabolic in all of medicine. Hormone replacement therapy, and performance enhancement for all sports. It is without question that in powerlifting Testosterone use, as it has lent its role in hundreds of world […]
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Choosing the Right Powerlifting Gym
While some of you guys are already training in a hardcore gym or are on a powerlifting team. There are always a few people that are looking to join their first powerlifting gym. Hell, there are even people who are training at a powerlifting gym. They are considering switching […]
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Gaining Muscle Past The Age of 40
Gaining Muscle 40: For some of us, the idea of turning 40 years old seems like a long distance. Away as we enjoy our 20s and 30s without a care in the world. However, every year we creep up to an age where we won’t be able to recover as […]
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What Is Wave Loading & How Can It Lead To Muscle Growth?
Add intensity to your workouts for serious gains.
You work hard in the gym with plenty of quality routines, but wave loading may be something you are missing. We all seek the best intensity for our workouts and research the heck out of the Internet to find ways to boost our gains, but sometimes to no avail. We want to bring this great form of training to you so you fully understand some of the top ways to see that desired growth.
Wave loading is something to add to your routine for it will increase intensity, something we unfortunately find is lacking. With the right approach, we can see our muscle building and power output goals come to life and adding intensity and overload to our workouts is a sure fire way to make this happen.
Let’s take a look at wave loading and see what this form of training is all about. From what it is, to the benefits of it, and an example of what it looks like, you’ll be well on your way to getting a great workout with wave loading. We all seek added intensity and a drive to perform at our very best. Trying something new is just one way to switch things up and really see that change in our training and performance we want most.
What Is Wave Loading?
Wave loading is a great form of training to add intensity and variety into your lifting routine for increased strength and size. Wave loading works with a progressive rep and intensity format where you perform a series of sets all while increasing in weight and decreasing in reps for each wave. However you choose to structure your format will depend on the amount of waves, but typically it will be around two to three. The point is to maximize your training for the best in terms of strength and size all while seeing increased performance results (1).
Wave Loading Benefits
When it comes to wave loading and the benefits around this form of training, it’s important to realize that with the increased intensity comes a great deal of strength and power potential. You no longer are dealing with straight sets which can seem rather flat, meaning you stick to one weight, bang out three sets, and call it a day. What you will find is that the benefits below are all a result of more intense movements with greater load.
Benefits of wave loading include:
Increased strength for better workouts and performance (2).
Bigger muscles to add to our massive and shredded physiques others will envy.
More muscular speed and endurance to allow us to push harder in other workouts.
Improved power for either performance or other sport specific movements that require it (3).
Good variation to change up our workouts and give us something new to try.
Examples Of Wave Loading Routines
Let’s take a look at some wave loading examples to fully understand how to structure this type of workout. The right approach means you know exactly what needs to get done so you’ll never have any questions left unanswered. It may require some math on your part to figure the right percentages but this is where a training journal can come into play so you know exactly what is needed in order to train harder and perform better.
A simple wave loading format would look something like this:
What you’ll find above is the weight used to perform 3 reps then gets moved down as you cycle back to 4 reps. You are increasing weight ever so slightly, but it works as a way to physically challenge your muscles with the increased load and mentally allow you to not even think about the increase in weight.
Potential Risks
If done correctly, and of course safely as all lifts should be, the potential risks are actually slightly low. However, with the increased load, you will find that you may fatigue faster, so recovery and managing the amount of weight should be high on your priority list. Stretching and other forms of recovery, like yoga, are great to throw in, but using a foam roller can be an easy way to achieve serious recovery and increased gains.
Wave Loading Vs. Straight Sets
You may be wondering what the benefit is to wave loading versus something like straight sets. With straight sets, you can certainly see gains to muscle growth, muscular endurance and power, among other lifting benefits, but the intensity is something to heavily consider. When it comes to something like higher intensity work, whether that be with lifting or even HIIT workouts for that cardio boost, you start to build a solid base for power and explosivity. Depending on your goals, whether you are a powerlifter or bodybuilder, or an athlete where explosive movements are a priority, this can serve you well. So, we aren’t saying throw straight sets out the window, just to consider wave loading as part of your routine to mix things up.
For those of you looking for a serious pump before your workout, check out our list of the Best Pre-Workouts for some awesome products. Post-workout gains come with a great protein powder for increased muscle growth and recovery so definitely look at our list of the Best Protein Powders for some seriously effective products!
Wrap Up
Wave loading is an effective and worthwhile form of training to consider. A great way to promote explosivity and power, while also aiding in muscle growth and increased muscular endurance, the added intensity is sure to mix things up and improve all your gains. Give this a try to see just what it can do for you, for you won’t be disappointed by the results. And be sure to add in some premium supplements to ensure you don’t sacrifice any of those hard-earned gains.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Morton, R.; et al. (2019). “Training for strength and hypertrophy: an evidence-based approach”. (source)
Mangine, G.; et al. (2015). “The effect of training volume and intensity on improvements in muscular strength and size in resistance-trained men”. (source)
Sarabia, J.; et al. (2017). “The effects of training with loads that maximise power output and individualized repetitions vs. traditional power training”. (source)
Martins Licis Sets New World Record With 300-Pound Hammer Lift
Martins Licis had quite a weekend during the 2021 Rogue Invitational.
Martins Licis made his return to competition over the weekend during the 2021 Rogue Invitational. He ended the event with a championship and even broke a world record in the process. After winning the competition, Licis returned to Dell Diamond in Round Rock, TX to win yet another award.
Licis was one of five competitors to return and attempt to break the world record in Thor’s Hammer Lift. In the end, it was Licis who was able to complete the heaviest lift by getting a new world record of 136kg (300lb) off the ground.
For his victory at the strongman competition, Licis earned the largest winning in the history of the sport at $133,351. After setting the world record in the hammer lift, Licis added another $5,000 to his overall pot.
The Thor’s hammer Lift is a grip challenge. The competitor must hold the handle of the gammer and lift it off the ground to a full standing position. The judge then gives the down command and this is when the weight can be returned to the ground. The competitor could use either hand and even change hands on each attempt. This was a timed competition where athletes had one minute to complete the lift.
Hafthor Bjornsson held the previous world record at 118kg (260lb). Over the weekend, the opening weight was 90.kg (200lb) and all six competitors were successful. It was the raised to 102kg (225lb) and all but Trey Mitchell were successful. It eventually moved up to 125kg (275lb), which was more than Bjornsson’s record. Mikhail Shivlyakov set the initial mark followed by Mateusz Kieliszkowski. Laurence Shahlaei did not control the big lift after initially getting it off the ground.
Josh Thigpen was also eliminated and the weight was moved up to 300lb. Shivlyakov attempted the lift with both hands but miss and Kieliszkowski failed as well. This left Licis to make an attempt and was able to complete it with his left hand. Licis then attempted to lift a 147.3 (325lb) hammer but failed. It did not matter as his 300-pound feat was enough to set a new world record.
Martins Licis has been one of the best strongmen in the world for years now. He won the 2019 World’s Strongest Man title. He has been out of competition for awhile now with different injuries but made his return in Texas and put on a memorable performance.
Licis will certainly be present at upcoming strongman events to continue to put up big numbers. When healthy, there is no doubt that he is one of the top competitors in the sport.
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2021 Rogue Invitational Strongman Contest: Martins Licis Finishes As Champion
Martins Licis was able to take home the title at the 2021 Rogue Invitational Strongman Contest.
Martin Licis proved superior over the weekend during the 2021 Rogue Invitational. Some of the top strongmen in the world gathered in Round Rock, TX and competed in five events to see who would be crowned champion. In the end, it was one of the former World’s Strongest Man competition winners who took home the prize.
Licis was not the only former WSM winner in the competition. The 2019 winner was able to outlast the two previous champions. Tom Stoltman, who was the WSM champion in 2021, finished second while 2020 WSM Oleksii Novikov finished with the bronze medal. Novikov was on a roll with three victories already this year and one second-place finish. Now, he can add another top-three finish to his resume.
For Licis, this was his first competition since the 2020 Arnold Strongman Classic as he was recovering from injuries. A force in the sport, Licis proved that he is still a force and is fully back from any injuries that have been suffered. There is no better return than a first-place finish against some of the other top competitors in the world.
All competitors competed in five different events and were fighting for placement to split a total pool of $1,436,638. By finishing in first place, Licis took home $133,351, which is the largest winning in the history of the sport. Stoleman claimed $66,601 while Novikov earned $39,3991 for his third-place finish.
The full results have been released and you can checkout how the entire competition played out below!
2021 Rogue Invitational Results
Overall
Martins Licis — 45 points
Tom Stoltman — 42 point
Oleksii Novikov — 34 points
Mateusz Kieliszkowski — 29.5 points
JF Caron — 28 points
Rob Kearney — 26 points
Brian Shaw — 23 points
Luke Stoltman — 22 points
Mikhail Shivlyakov — 13.5 points
Jerry Pritchett — 12 points
Elephant Bar Deadlift
This event kicked off the competition where athletes were to complete the heaviest lift they could. The order of lifts went based on the weights that were chosen by the men. JF Caron took first place in the first event. Brian Shaw finished fourth but was forced to skip him third and final lift after a hamstring injury.
JF Caron — 420 kilograms (926 pounds)
Tom Stoltman — 413 kilograms (911 pounds)
Martins Licis — 410 kilograms (906 pounds)
Brain Shaw — 400 kilograms (881 pounds)
Rob Kearney — 397.5 kilograms (876 pounds)
Oleksii Novikov — 390 kilograms (861 pounds)
Jerry Pritchett — 388 kilograms (856 pounds)
Luke Stoltman — 383.5 kilograms (846 pounds)
Mateusz Kieliszkowski — no successful lift (T-ninth)
Mikhail Shivlyakov — no successful lift (T-ninth)
Cyr Dumbbell Ladder
Mateusz Kieliszkowski holds the world record for the heaviest dumbbell lift at 150kg (3330.7lb) but this was an event based on speed. Athletes had to lift five dumbbells overhead in the fastest time possible. The dumbbells weighed 253, 274, 280, 290, and 300 pounds. Novikov was the only competitor to complete all five lifts and did so in just over a minute.
Oleksii Novikov — five dumbbells in one minute, five seconds
Martins Licis — three dumbbells in 37 seconds
Mateusz Kieliszkowski — three dumbbells in one minute
Brian Shaw — two dumbbells in 21 seconds
Tom Stoltman — two dumbbells in 28 seconds
Rob Kearney — two dumbbells in 29 seconds
Luke Stoltman — one dumbbell in eight seconds
Mikhail Shivlyakov — one dumbbell in seven seconds
JF Caron — one dumbbell in nine seconds
Jerry Pritchett — no successful lift
Wheel of Pain
The Wheel of Pain is a behemoth that weights 20,000 pounds. Made famous by Arnold Schwarzenegger, athletes are required to turn the wheel as far as possible in one minute. Each competitor was given 60 seconds and in the end, Stoltman moved it furthest at just over 89 feet.
Tom Stoltman — 89 feet, three inches
Martins Licis — 85 feet, six inches
Mateusz Kieliszkowski — 83 feet, six inches
Oleksii Novikov — 76 feet, 3 inches
Luke Stoltman — 73 feet, nine inches
Rob Kearney — 63 feet, three inches
Mikhail Shivlyakov — 55 feet, nine inches
Brian Shaw — 54 feet, nine inches
Jerry Pritchett — 50 feet, nine inches
JF Caron — 29 feet, six inches
Timber Yoke Carry/Overhead Log Press Medley
The athletes had a two and a half minute time limit to complete this event. They were required to carry a 455kg (1,000lb) yoke a distance of 50 feet before pressing a 163kg (360lb) log overhead three times. The fastest time determined the winner and it was Kieliszkowski, who defeated Licis by three seconds.
Mateusz Kieliszkowski — 0:41.74
Martins Licis — 0:44.70
Tom Stoltman — 0:52.06
JF Caron — 0:56.03
Oleksii Novikov — 1:05.51
Brian Shaw — 1:37.83
Luke Stoltman — two reps on the log in 37 seconds
Rob Kearney — one rep on the log in 27 seconds
Mikhail Shivlyakov — yoke carry in 50 seconds
Jerry Pritchett — no distance credited
Inver Stone Over Hitching Post
This is another event with a time limit — this time two minutes. Athletes had to lift the oddly-shaped stones over a 50-inch high log. The stones weighed 275, 300, 365, 400, and 420 pounds. Heading into this event, Licis needed to place at least second to win the competition and he ended it with a win. Licis completed the five stones nearly six seconds faster than Stoltman, who is known as “King of Stones.” The inver stones are a bit different than Atlas because of their shape.
Martins Licis — five stones in 24.45 seconds
Tom Stoltman — five stones in 30.08 seconds
JF Caron — five stones in 43.51 seconds
Oleksii Novikov — four stones in 1:04.5 seconds
Rob Kearney — four stones in 33.4 seconds
Luke Stoltman — three stones in 17.6 seconds
Jerry Pritchett — two stones in 13.3 seconds
Mikhail Shivlyakov — two stones in 12.1 seconds
Mateusz Kieliszkowski — one stone in 9.4 seconds
Brian Shaw — no lifts
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Joe Rogan, Mark Bell React to Powerlifter With Most Muscle Mass in History
Joe Rogan and Mark Bell react to powerlifter Ray Williams.
Joe Rogan and Mark Bell are both in awe of the strength of powerlifter Ray Williams. Not only were both men impressed by his lifting ability, but also by the fact that he has the most muscle mass in history. Bell explains on his podcast how Williams possesses 300 Lbs of fat free mass. That in itself is a crowning achievement. But what Ray Williams was able to accomplish during his powerlifting career is worthy of even more praise.
Powerlifting has produced some of the strongest beings to walk the face of the Earth. These athletes, men and women alike, have pushed the boundaries of what many thought to be possible for humans. Many athletes achieve have achieved lifts while using performance enhancing drugs while others have chosen to go the natural route. One such natural athlete is Ray Williams, a powerlifter who has impressed both Joe Rogan and Mark Bell.
Ray Williams has put himself on the map with his 2016 crowning achievement. He was the first person to squat over 1000+ Lbs raw at the USAPL Raw Nationals. He went on to further set himself apart in the powerlifting world with a 1080 Lbs raw squat. Williams is far from being done as well as he continues to get stronger in the gym. You can tell that he has an incredible level of strength just from his training regimen alone.
Training Regimen of a Beast
Still focusing on getting 1% better every day. Working technique and form mostly now and days. Bumping that good ole Triple Six… my dude Big Will can appreciate this!!
Mane!!! Taking a Qik reload before I start my next cycle to prepare for my next meet l. Also time to get back to squat to in a rack… had to break out my @roguefitness combo. Gonna enjoy a week of lighter weights and then turn it up little by little.
Ray Williams has cemented himself in history as being one of the strongest humans on the planet. In fact, Mark Bell believes he’s one of the strongest humans in history. Bell talked about the powerlifter on a recent episode of his podcast.
In the clip posted to YouTube Mark Bell reacts to Joe Rogan and strongman Rob Kearney watching Ray Williams squat over 1000 Lbs. Suffice it to say, every one of them were impressed by the feat of strength.
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What do you think of Ray Williams and his incredible achievements in powerlifting?
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News and Editorial Writer at Generation Iron, Jonathan Salmon is a writer, martial arts instructor, and geek culture enthusiast. Check out his YouTube, Instagram, Twitter, Facebook, and Sound Cloud for in-depth MMA analysis.
Best Tips For Powerlifters To Break Stubborn Plateaus
Plateau no more with these great tips for powerlifters.
We’ve all been in the position of seeing progress, making huge strides in our training, when all of a sudden, that stubborn plateau strikes. It can be defeating and make us question what we did wrong. Despite having a well-rounded routine, and taking our supplementation and diet seriously, we still stalled out. For powerlifters, our main focus is one those big three exercises and knowing how to work around those and break a plateau can be a gamer changer for not only training, but also performance.
Let’s take a look at how to burst through these dreaded powerlifting plateaus so we have the best chance at seeing great growth. While we may stall out at times, it is absolutely possible to still see progress, it may just take a little time.
What Are Training Plateaus?
A plateau is essentially when your training stalls out and not much progress is seen. We’ve all had this happen before. Seeing great gains, putting up big weight, then suddenly- nothing. It can be defeating. We’ve all probably seen this with dieting too. You drop a bunch of weight initially then it starts to get slower and slower, and often times we just bounce back up to our starting weight. But the good news is, it is possible to break these plateaus, you just need the right approach (1).
Why Do They Happen?
Most likely, a training plateau happens because your body has adapted to the training you’re doing. That idea of muscle confusion is out the window because your muscles are so used to doing the same old workouts. Eventually, you will stop increasing in weight and once that happens, so too do your gains. We need progression to see growth, and as powerlifters, the three big exercises are the exact same movement every single time. That’s why working with different and unique exercises, while mixing in other forms of training is absolutely essential in growing your muscles to where they need to be.
Best Ways For Powerlifters To Break Stubborn Plateaus
For powerlifters, those big three lifts being the squat, bench press, and deadlift can be challenging, especially if you get stuck and can’t break through a plateau. Let’s take a look at each of these exercises and give you the best advice on how to break those stubborn powerlifting plateaus.
Breaking A Bench Press Plateau
When it comes to the bench press, there are a number of things you can do to change this approach up. By reducing range of motion, you start to move the most weight you can in the least distance possible (2). Depending on your routine already, looking to change up your sets and reps to adjust the training volume can be great, while also mixing in something like pyramid training. To get more niche, look to work your triceps, shoulders, and pecs more broadly as this will provide for well-rounded development while also assisting with the main lift itself. We all love to bench and your PRs should reflect the way you train so don’t let a plateau ruin any chance of seeing those gains you want most.
Squashing That Squat Plateau
Squats are essential and as a main lower body exercise, you want to work to squash any of those dreaded squat plateaus. Similar to the bench press, work to decrease range of motion to move as much weight in as little distance as possible. Increasing the volume can force your muscles to grow and working with assistance and accessory exercises will strengthen your larger muscles, as well as your smaller ones so you see those gains you absolutely want most. The nice part about the squat is there are many exercises that influence leg growth so your options for extra exercises are endless.
Demolishing Your Deadlift Plateau
The deadlift can be a real challenge and with many variations, it would seem like you could avoid a plateau. But that stubborn plateau can strike at any moment and these tips can work to demolish your dreaded deadlift disruption. Weak or tight muscles are an easy solution, and while it will take time to strengthen and loosen them up, the process of starting that is rather simple; take the time to work them and stretch. Using specialty barbells will mix up your exercises and allow for alternative workouts to find their way into your routine. Playing with frequency and volume is also a great way to break a plateau and tempo lifts can keep your workout engaging (3).
Best Pre-Workout To Drive Through Plateaus
Kaged Muscle Pre-Kaged
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Check out our list of the Best Pre-Workouts for more great products to break a plateau!
Wrap Up
Plateaus can strike at any time but knowing what to do to fix it can be a game changer for your training and ultimately your performance. Powerlifters have a full plate with the bench press, squat, and deadlift, but it is absolutely possible to see great gains despite stalling out. Knowing the tips and tricks to help get you there can make all the difference as you seek the best for your powerlifting goals. Next time you hit a plateau, give these tips a try for each respective exercise and see what happens. You may just end up bursting right through it.
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Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Frontiers (2016). “Overcome strength-training plateau with accentuated eccentric loading”. (source)
Schoenfeld, B.; et al. (2020). “Effects of range of motion on muscle development during resistance training interventions: A systematic review”. (source)
Mangine, G.; et al. (2015). “The effect of training volume and intensity on improvements in muscular strength and size in resistance-trained men”. (source)
Larry Wheels Sets New PR With 140lb Shoulder Press For 17 Reps
Larry Wheels is back to moving some enormous weight in the gym and setting some personal bests.
Larry Wheels is right back to moving huge weight in the gym and he is not shy about sharing some new personal records. Most recently, it came in the form of a set of 17 reps with 140lb dumbbells performing shoulder presses.
Wheels took to Instagram to share the full video. With bodybuilder Regan Grimes spotting the set, Wheels made 140lb dumbbells look like toys as he shot them toward the ceiling 17 times.
“140lb x17 PR!Shoulders felt super strong today.@regangrimes@teampersonalrecord@fatgripz“
Larry Wheels has insane strength and has put it on display plenty of times. When watching this video, you might notice that Wheels’ arms are not fully extended and this has created some criticism. Regardless of what has been said, it is hard to deny the difficulty of this feat and Wheels’ overall strength cannot be put into question.
Wheels thrives performing dumbbell presses of any kind. He holds the unofficial world record in dumbbell incline press of 550lb, 225lb dumbbell in each hand. This criticism is something that Wheels is aware of, which is why he posted another video of a shoulder press set where he addressed range of motion.
Larry Wheels is a powerlifter that is extremely well-rounded in his lifts. Back in September, Wheels set a new personal best with a 950lb squat. This shows the immense strength that the powerlifter has using different body parts. Of course, lifts of this caliber do not come without risk.
Just a few days after Wheels set his personal best, he suffered a quad injury where he was forced to ditch the weight on his way up. He did not take much time off in the gym after his injury and it is not surprising to see him back to moving incredible weight.
Larry Wheels currently holds two world records in the 140-kg division. These are a 292.5 kilograms (644.9lb) bench press and a total of 1,075 kilograms (2,370lb). He made a quick return to the world of powerlifting after trying his hand at arm wrestling.
Wheels seems to be on a mission of setting personal bests recently. This is a trend that could continue and it will be interesting to see as the powerlifter remains active on social media. This shoulder press PR is a nice beginning to what could become a trend for Wheels over the next few weeks.
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Opinion: The Pros and Cons of Lifting Heavy as a Mixed Martial Artist
Barbell lifts have been translated over to almost every sport imaginable. At first many believed weightlifting was only for bodybuilders and people looking to create some solid beach muscles with no real substance behind the aesthetics. Soon people learned just how wrong that notion was.
In reality, barbell lifts are great for athletic performance. Building quality muscle doesn’t simply need to be translated over to the bodybuilding stage. If you have the right program then it can be adjusted to your needs. Which leads us to the notion of heavy lifting. Can it be beneficial to your performance in endeavors outside of powerlifting and bodybuilding? On an even more personal perspective, how does heavy lifting translate over to martial arts?
Benefits
I was never much of a heavy lifter when I was actively competing in Karate and kickboxing. Instead my focus was purely on technique and strategy. Rather than “waste time” lifting heavy weight, the focus was always on improving on execution. It’s only now in hindsight that I’ve made the realization that it was the wrong approach. Lifting should definitely be apart of a martial artist’s program. But should you be going heavy?
To clarify, when I started a program I chose the powerlifting approach with some bodybuilding principles thrown in to add variety. Squats, bench press, and the occasional deadlift were all on the menu. The results were definitely alarming, particularly in the beginning.
The benefits of lifting heavy is gaining some insane, godly strength. When I switched over to lifting heavy I felt incredible strength and power, something that was perhaps always there but was dormant. Clinches and ties ups were easy enough to shrug off and my muscle mass increased meaning playing the bully was all but guaranteed. But it wasn’t all sunshine and wine. Lifting heavy has drawbacks, despite the insane strength increase.
Drawbacks
There are a number of things to consider as a fighter when you choose to lift weights. One, you must keep in mind that you have to compete in a particular weight class and gaining too much muscle can make a weight cut even harder than it already is. Secondly, if you’re lifting heavy weight, the chances of you getting sluggish in your movement is a real concern.
Lifting heavy put on the muscle mass sure, but it also turned my fleet footed movement into more of a plodding affair. Rather than bouncing around with dynamic speed, I was reduced to marching towards sparring partners or only able to have fast feet for a short period of time before my muscles fatigued.
Suggested Methods
So where does that leave me and heavy lifting? Well, there is certainly a benefit to lifting in general, one that can’t be denied, discarded or ignored. But lifting heavy simply isn’t going to get the job done as far as aiding in athletic performance for MMA.
That said, lifting should definitely be thrown in there somewhere. Rather than aiming to lift heavy and achieve personal records, an individual looking to use lifting for athletic performance should focus on the rate of velocity of their lift. In layman’s terms that means focusing on how fast the bar is traveling from the bottom position of a lift to the top. That means sacrificing the heavy weight for something much more manageable.
You don’t need to come close to your one rep max to get a ton of benefits of lifting. Your strength may not triple over night, but you will get more explosive which is far more important in a sport like MMA. You’ll gain muscle, but not the kind of massive amounts that will throw you out of a weight class, plus you’ll be able to reap the strength benefits without feeling like a sluggish mess when it’s time to mix it up in sparring.
All in all, you should definitely be lifting if you’re competing in an explosive, dynamic sport. It’s all about programming and how you implement the training more than the actually weight you put on the bar. A good rule of thumb to live by is performance over ego. If you keep that in mind then you’re golden.
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Managing Editor at Generation Iron, Jonathan Salmon is a writer, martial arts instructor, and geek culture enthusiast. Check out his Instagram, Twitter and Facebook to keep up with his antics.