{"id":3076,"date":"2015-07-29T12:22:41","date_gmt":"2015-07-29T12:22:41","guid":{"rendered":"http:\/\/blackbeltwhitehat.com\/?p=3076"},"modified":"2015-07-29T19:21:30","modified_gmt":"2015-07-29T19:21:30","slug":"too-much-weights-not-enough-speed-work","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/en\/2015\/07\/29\/too-much-weights-not-enough-speed-work\/","title":{"rendered":"Too much Weights, Not Enough Speed Work"},"content":{"rendered":"<p><span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/VZSv4HlyfIo?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=en-GB&#038;autohide=2&#038;start=78&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span><\/p>\n<p>Some issues I&#8217;ve had from doing weights, and then attempting to move onto martial arts.<\/p>\n<p>This is a criticism of myself, and nobody else.<\/p>\n<p><strong>1. Tight Muscles<\/strong><br \/>\nI don&#8217;t know the exact science around this, but I&#8217;m guessing, the bigger your muscles are, the less room they have to move around the muscle sheath and around the actually joint itself. \u00a0I&#8217;m not sure, but all that squeezing, and minimal lengthening of the muscles, appears to cause a lot of muscle tightness.<br \/>\nNot only does it make all your muscles stiff and tight, making it near impossible to throw a punch, kick or escape from an armbar; it also weakens your posture as it&#8217;s normally pulled out of line by an overdeveloped and under-stretched chest.<br \/>\nFoam rolling and yoga is a must if you&#8217;re doing bodybuilding style exercises. Not just for functional strength, but for longevity in the sport\/activity of weightlifting itself. \u00a0I also find tight muscles impacts my endurance. \u00a0Walking up hills for example, my fat legs can hardly move after an hour or two; literally pumped up with blood, and unable to bend.<\/p>\n<p><strong>2. Slow Muscles<br \/>\n<\/strong>The impact upon this will depend a lot on genetics. I&#8217;ve seen a 17 stone bodybuilder hit the pads like a ninja on acid, but he clearly has really good &#8216;fast twitch&#8217; genetics and a background in boxing. \u00a0Generally speaking, if you lift slowly, that&#8217;s what your muscles will get good at. \u00a0So if you want to be explosive, something that&#8217;s\u00a0pretty much essential in MMA; you will need to lift explosively. Whether this means adding in some plyometrics, Olympic lifts, or literally just doing\u00a0some sets with less weight, and greater speed is up to you, but you need to do some explosive training and lifting if you are trying to get functionally fit and strong for pretty much any sport, including MMA.<\/p>\n<p><strong>3. Body Doesn&#8217;t Work as a Unit<\/strong><br \/>\nIf you do deadlifts, and squats, then this might not be the case. However, if you are king of the bicep curls, and tricep extensions, and don&#8217;t do many exercises standing up, and\/or using your whole body at once, then again, your body will get accustomed to using muscles in isolation. \u00a0If you want to prevent this from happening, add some &#8216;whole body movements&#8217;, even if it&#8217;s just into your warm up &#8211; for example Turkish Get Ups, single leg deadlifts with a light weight &#8211; or ideally add some big compound movements like clean and presses into your actual workout<\/p>\n<p><strong>4. Full Extension of the Arms<\/strong><br \/>\nSo I&#8217;m doing a workout in my spare room, right now, this is being written in between sets. \u00a0I did some shadow boxing to warm up, filmed myself, it was terrible. I just can&#8217;t seem to full extend my arms when I&#8217;m punching. I&#8217;m guessing that this is from years of lifting weights, and being told never to extend your arms fully. \u00a0Perhaps I&#8217;ve taken this a bit too far, I don&#8217;t know, but now I seem incapable of locking out, or near locking out my elbow with any movement. \u00a0Just another thing to bear in mind if you&#8217;re training at the gym to get massive, but also to get functionally strong and fit.<\/p>\n<p><strong>5. No Strength, for &#8216;real&#8217; movements<br \/>\n<\/strong>Just a quick example of this, bench press on a bench is great, but when you do a &#8216;chest movement&#8217;\u00a0in a sport, it will generally by against an unstable or against no surface at all, and you will want to rotate your hips and extend into the movement. With barbell bench press, your back is flat, you use both arms at the same time, there&#8217;s no core stability required etc.<br \/>\nA better, or good additional exercise I have found for this particular movement, is single arm kettlebell press on a stability ball. Extend fully into the movement, so that when you lift the weight with your right arm, the right hand side of your back rotates off the ball, and your reach the weight up as high as possible.<br \/>\nThe bench press is just one example, of many weightlifting movements, that make your look stiff and cumbersome when you&#8217;re trying to grapple etc. \u00a0One thing to also\u00a0note is that grip strength is arguably the most functional strength there is. \u00a0Do at least one heavy set of back exercises, without weightlifting straps; otherwise your back muscles and biceps will be useless when grappling. Neck strength is also of huge importance for grappling, again something that bodybuilding exercises don&#8217;t directly target.<\/p>\n<p>Even with all this considered, it still looks better to be massive, and your less likely to attract girls with your functional strength; I&#8217;d imagine.<\/p>\n<p><a href=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/05\/daniel_cormier_food.jpg?ssl=1\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" data-attachment-id=\"2946\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/en\/2015\/05\/22\/ufc-187-predictions\/daniel_cormier_food\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/05\/daniel_cormier_food.jpg?fit=852%2C469&amp;ssl=1\" data-orig-size=\"852,469\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"Free pdf sports nutrition mma\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;Sports Nutrition mma&lt;\/p&gt;\n\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/05\/daniel_cormier_food.jpg?fit=852%2C469&amp;ssl=1\" class=\"alignnone size-medium wp-image-2946\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/05\/daniel_cormier_food.jpg?resize=300%2C165&#038;ssl=1\" alt=\"Daniel COrmier funny food\" width=\"300\" height=\"165\" \/><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Some issues I&#8217;ve had from doing weights, and then attempting to move onto martial arts. This is a criticism of myself, and nobody else. 1. Tight Muscles I don&#8217;t know the exact science around this, but I&#8217;m guessing, the bigger your muscles are, the less room they have to move around the muscle sheath and [&hellip;]<\/p>\n","protected":false},"author":41980142,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","_crdt_document":"","_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"Too much Weights, Not Enough Speed Work","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[5189,12504],"tags":[56231,34941026,56232,15908],"class_list":["post-3076","post","type-post","status-publish","format-standard","hentry","category-fitness","category-mma","tag-conditioning","tag-mma-2","tag-strength","tag-weightlifting"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Too much Weights, Not Enough Speed Work - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blackbeltwhitehat.com\/en\/2015\/07\/29\/too-much-weights-not-enough-speed-work\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Too much Weights, Not Enough Speed Work - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"Some issues I&#8217;ve had from doing weights, and then attempting to move onto martial arts. This is a criticism of myself, and nobody else. 1. 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This is a criticism of myself, and nobody else. 1. Tight Muscles I don&#8217;t know the exact science around this, but I&#8217;m guessing, the bigger your muscles are, the less room they have to move around the muscle sheath and [&hellip;]","og_url":"https:\/\/blackbeltwhitehat.com\/en\/2015\/07\/29\/too-much-weights-not-enough-speed-work\/","og_site_name":"Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","article_publisher":"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/","article_published_time":"2015-07-29T12:22:41+00:00","article_modified_time":"2015-07-29T19:21:30+00:00","og_image":[{"url":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/05\/daniel_cormier_food.jpg?w=300","type":"","width":"","height":""}],"author":"Dave","twitter_card":"summary_large_image","twitter_creator":"@MMATraining1980","twitter_site":"@MMATraining1980","twitter_misc":{"Written by":"Dave","Estimated reading time":"4 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/blackbeltwhitehat.com\/2015\/07\/29\/too-much-weights-not-enough-speed-work\/#article","isPartOf":{"@id":"https:\/\/blackbeltwhitehat.com\/2015\/07\/29\/too-much-weights-not-enough-speed-work\/"},"author":{"name":"Dave","@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/person\/f009f75d478333ab9af4d98d1c2d03bd"},"headline":"Too much Weights, Not Enough Speed Work","datePublished":"2015-07-29T12:22:41+00:00","dateModified":"2015-07-29T19:21:30+00:00","mainEntityOfPage":{"@id":"https:\/\/blackbeltwhitehat.com\/2015\/07\/29\/too-much-weights-not-enough-speed-work\/"},"wordCount":815,"commentCount":0,"publisher":{"@id":"https:\/\/blackbeltwhitehat.com\/en\/#organization"},"image":{"@id":"https:\/\/blackbeltwhitehat.com\/2015\/07\/29\/too-much-weights-not-enough-speed-work\/#primaryimage"},"thumbnailUrl":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/05\/daniel_cormier_food.jpg?w=300","keywords":["conditioning","mma","strength","weightlifting"],"articleSection":["Fitness","MMA"],"inLanguage":"en-GB","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/blackbeltwhitehat.com\/2015\/07\/29\/too-much-weights-not-enough-speed-work\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/blackbeltwhitehat.com\/2015\/07\/29\/too-much-weights-not-enough-speed-work\/","url":"https:\/\/blackbeltwhitehat.com\/2015\/07\/29\/too-much-weights-not-enough-speed-work\/","name":"Too much Weights, Not Enough Speed Work - Fitness &amp; 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Psoas Device","author":"Dave","date":"July 29, 2019","format":false,"excerpt":"Myofascial Release with Pso-Rite The psoas stretching device that Joe Rogan discusses on one of his JRE episodes, is the pso-rite https:\/\/www.youtube.com\/watch?v=Ll54jJTUdKU Someone has also designed a DIY version to save a few $$\u00a3. You can see the design here. It doesn't look like PSO-Rite available in the UK yet.\u2026","rel":"","context":"In &quot;MMA&quot;","block_context":{"text":"MMA","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/mma\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/07\/joeroganpsoasdevice.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/07\/joeroganpsoasdevice.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/07\/joeroganpsoasdevice.jpg?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/07\/joeroganpsoasdevice.jpg?resize=700%2C400&ssl=1 2x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/07\/joeroganpsoasdevice.jpg?resize=1050%2C600&ssl=1 3x"},"classes":[]},{"id":9476,"url":"https:\/\/blackbeltwhitehat.com\/en\/2018\/09\/29\/diy-muscle-massage-gun-ideal-for-mma-bjj\/","url_meta":{"origin":3076,"position":1},"title":"DIY Muscle Massage Gun (Ideal for MMA &amp; BJJ)","author":"Dave","date":"September 29, 2018","format":false,"excerpt":"https:\/\/www.youtube.com\/watch?v=LuwALFC79W8 Get rid of knots, trigger points, annoying muscles in spasm and risk your life with a DIY Percussion Massage Gun. Preparation\u00a0Time 20 mins \u00a0 Equipment Universal Jigsaw Adapter (available from Amazon.co.uk here) Metal File Industrial Super Glue (available from Amazon.co.uk here) Golf Ball or Dog's Ball Drill Jigsaw Power\u2026","rel":"","context":"In &quot;Bodybuilding&quot;","block_context":{"text":"Bodybuilding","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/bodybuilding\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/img.youtube.com\/vi\/LuwALFC79W8\/0.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":13298,"url":"https:\/\/blackbeltwhitehat.com\/en\/2022\/05\/26\/is-mma-dangerous-mma-faqs-answered\/","url_meta":{"origin":3076,"position":2},"title":"Is MMA Dangerous? (MMA FAQs Answered)","author":"Dave","date":"May 26, 2022","format":false,"excerpt":"Article by Drew Griffiths (BSc, MSc) Like all contact sports, MMA comes with a relatively high risk of injury. 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For example, with a bench press lift, the eccentric phase is the phase when you lower the bar back to your chest. Pushing the bar up, off your chest, is known as the concentric lift or\u2026","rel":"","context":"In &quot;Fitness&quot;","block_context":{"text":"Fitness","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/fitness\/"},"img":{"alt_text":"rocky 3","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2013\/12\/croptop1.png?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":3300,"url":"https:\/\/blackbeltwhitehat.com\/en\/2015\/12\/28\/functional-chest-workout\/","url_meta":{"origin":3076,"position":5},"title":"Functional Chest Workout \u22c5 2023 .pdf included \u00a0\u2714","author":"Dave","date":"December 28, 2015","format":false,"excerpt":"Functional Chest Workout - Build Explosive \ud83d\udd25 Power with This Chest Workout! Functional chest exercises, are a bit of a contradiction. In order to make an exercise functional, it should utilise the entire body, instead of isolating the chest, in a lying or seated position. For a Boxing Chest Workout,\u2026","rel":"","context":"In &quot;Bodybuilding&quot;","block_context":{"text":"Bodybuilding","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/bodybuilding\/"},"img":{"alt_text":"BOSU Plyometric Press ups","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/12\/bosupressups.gif?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]}],"_links":{"self":[{"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/posts\/3076","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/users\/41980142"}],"replies":[{"embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/comments?post=3076"}],"version-history":[{"count":3,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/posts\/3076\/revisions"}],"predecessor-version":[{"id":3080,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/posts\/3076\/revisions\/3080"}],"wp:attachment":[{"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/media?parent=3076"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/categories?post=3076"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/tags?post=3076"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}