What are some types of weight workouts you would do if an athlete was too fatigued after practice to perform high-intensity weight work? Can higher reps 10-12 help build strength or are they not worth the cost of recovery. I was thinking if an athlete was too fatigued to perform a high intensity squat after a practice that something like step-ups with 10-12 reps per set would be a good idea.
It depends on goals I guess. If you’re lifting just to get stronger, then doing sets of 10 is only going to give marginal strength increases.
It’d be better just to not lift unless you want some sarcoplasmic hypertrophy. It wouldn’t be that bad though.
You could also have that day as an easy pull day just to workout the back w/ higher rep rows, chins, and shrugs since most people do so many presses. Maybe you could do a quick general strength circuit?
Upper Body stuff is a problem though in general after my workout becuase I’m doing submission wrestling and you really use the upper body alot when you wrestle, especially the back. Although a leg-abdominal circuit sounds like a good idea. Any type of exercises you would reccomend dell dell?
I’ve mentionned this elsewhere. when you’ve had a particularly demanding session elsewhere, you may well be better off to skip the weights- and, if you’re correct about the quality of the session preceeding the dropped weight session, progress should not be diminished at all.
My concern though is that the weights in general almost become not worth it and that mabye they should be dropped completly. If the sessions become too tough, then the frequencey of the weight training is not enough for the athlete to have the sufficeint coordination in the weight exercises to keep putting up more weight. If you only lift weights every 10 days is it worth lifting at all? I thought mabye reps in the 10-12 range in core exercises would give you the coordination allowing you to properly manifest your strength when you did lower reps. I’m focusing more on conditioning such as push-ups, pull-ups and stairs to get stronger and in shape then weights and it seems to be working, I would just like to know if the weight training is neccesary at all if it can’t be done consistently. Excuse my grammer I know it sucks.
You’re working too hard if you’re only able to lift once every ten days. Once every ten days is probably not going to get much benefit.
If you’re training for MMA, you should send a ? to Martin Rooney on elitefts.com Pull-ups seem to be very, very important for wrestlers. DeFranco has answered some questions about training wrestlers on his site as well.
I agree. Surely you can create a plan that you can follow at least most of the time.
ok thanks alot I’ll check out elitefts.com and defranco. One of the big problems though is that I’m basically forced to train at night at like 8-10:30. So I’m not only tired from training but I’m tired becuase it’s late and I want to get to bed at a decent hour, It would be great to train ealier in the day and lift 4 hours later but people have jobs and classes and the wrestling team uses the wrestling room during the day. Is it beneficial to lift earlier in the day and then wrestle at night. Will that hurt my wrestling/Brazillian Ju-Jitsu sessions? Mabye I have the wrong site now, but Dell Dell I’m basically doing mma training for fun.