Maximal Strength Training routine 5x5

http://www.dosctraining.co.uk/

The author cracking out 200kg Deadlift, cold no belt or straps.

Want to gain some serious strength, here is a routine that will that will certainly make you stronger.

This routine is clasic old skool strength training, it requires you to work out 3 days per week and you will hit the entire body with five compound moves in each session. When you look at the programme you might think that there isnt alot of work, trust me this is a massive assault on the body and is a tough workout. You will be performing 5 sets of each exercise and 5 reps per set. If you aren't used to working at this low a rep range then you will need to gradually adjust your training lowering the reps and increasing the poundage slowly so that your connective tissue strength can adapt to the stresses that this type of training will place upon them.

I would also recomend that you perform these exercises with someone to spot you that way you will always have the confidence to push yourself hard. I would also recomend wearing a good quality belt when performing back and lower body exercises.

MONDAY, WEDNESSDAY and FRIDAY

EXERCISE                        MUSCLE GROUP                       SETS                               REPS 

Seated Military Press            Shoulders                                        5                                      5

Dead Lift                              Lower back                                    5                                      5

Flat Bench Press                   Chest                                              5                                      5

Barbell Squats                      Legs                                                5                                      5

Bent Over Barbell Row         Upper Back                                    5                                      5

The first thing that you will notice with this programme is that there are no isolation exercises  for the smaller muscles dont worry about this they will get more than enough work doing this three times per week. Now as it says you perform five sets for each exercise, aim to complete the 5 reps per set, if you dont it doesnt matter just keep pushing that weight untill you can complete 5 reps over 5 sets for the exercise. Once you can do this increase the weight and repeat the process. I recomend that you spend between 8-12 weeks on this programme before changing your routine to keep the gains comming.

Boxing fitness Training Class

Boxing and MMA Conditioning drill (Advanced medicine ball speed strength punching drill)





ADVANCED SPEED STRENGTH PUNCHING DRILL #1

So now you have been boing the basic drill to increase your speed strength and punching endurance for some time, it is now time to move onto something more difficult. This advanced drill will more closely replicate the dynamics of a punch as you will now be throwing the ball one arm at a time against a wall and catching it and because the ball leaves your hand there is no decelleration in force just like in a punch.

EQUIPMENT NEEDED

Medicine Ball 3-5 kg in weight. Dont use rubber balls that most gyms have as these will have to much rebound in them, use a leather ball that is a bit softer as this will absorb some of the impact when thrown and you will have to throw it alot harder to get it to bounce back at you.

Clock or timer

HOW TO PERFORM THE DRILL

Stand in your stance holding the ball in the gaurd forcefully throw the ball against the wall as hard as you can, twist the body as you would if you were punching, as this will help promote power production throughout the entire body as well. As soon as the ball rebounds back at you catch it in both hands bringing it back to the guard and repeat for 30 seconds. Rest for 30 seconds and repeat on other arm, do this for one round. You can either perform this drill on alternate arms(which i recomend) or do the whole round on one arm then train the other arm over the next round.

Again with this as the basic drill if you are wanting to gain speed strength from this you need to be doing this drill at the beggining of your workout when the muscles are fresh. I recomend doing this drill a maximum of three times per week in the power phase of your training cycle.

You can also do variations of this drill with a collection of dumbells though you throw each one as far as you can. The drill is slightly different but the basic principle of there being no deceleration of force is the same.

Boxing and MMA Conditioning Training ( Medicine Ball, Speed Strength Punching Drill, Basic Drill)

http://www.dosctraining.co.uk/

SPEED STRENGTH PUNCHING DRILL

Boxer or MMA fighter that is looking to increase speed strength and punching endurance, here are a couple of great drills that will help.

The first drill pictured above is the basic drill, if you havent done upper body plyometric training before i recomend starting with this drill before moving onto the more advanced drills.

Right then as we are training to promote speed strength, that is the speed of muscle contraction i.e power and not contractile strength here dont use a really heavy medicine ball, stick with a ball 5kg in weight as a maximum as this will provide plenty of resistance and wont detract from the main aim of the work.

If you are using this drill to increase speed strength then you must do this drill at the beggining of your training session when your muscles are fresh as otherwise this just becomes a cardiovascular training drill and the muscles will be to tired to gain the bennifit from the drill, however the same drill can be used thus as a good finnisher at the end of your workout.

EQUIPMENT NEEDED

Medicine Ball 3-5 kg in weight

Clock or timer

HOW TO PERFORM THE DRILL

Stand as in the first picture with the ball at chest height, thrust the ball out to arms length, keep the arms long but keep a slight bend in the arms this way you wont over extend the elbow joint, then bring the ball back to the chest and repeat for 30 seconds as hard and as fast as you can, then rest for 30 seconds and repeat for one round.

This drill is deceptiveley difficult, for the first 10 seconds or so it will feel quite easy but then lactic acid will start to build up in the muscles and they will start to burn and slow down, work through this and continue to push the ball as hard and as fast as you can. Each time you do this drill it will get progressiveley harder and harder as more and more lactic acid builds up in the muscles you will also notice that this drill will tax the cardiovascular system as well.

I recommend doing this drill no more than three times per week and just before your skill work, work this drill into your training programme and you won't regret it that i promise you.

STRENGHT CONDITIONING TRAINING (Sledgehammer Training)

SLEDGE HAMMER TYRE DRILL

http://www.dosctraining.co.uk/

Here is a fantastic drill that will develop both upper body strength and over all power production. This drill may only take eight minutes to perform but it is a massive assault upon the bodies muscles and cardiovascular system, forcing you to do a HORRIFIC amount of work in a very short space of time, trust me this drill isn't for the faint hearted. Ha ha.

No gym membership is required for this and the only equipment you will need is a tyre, pair of gloves and a sledge hammer. For the tyre, a small truck tyre or Land Rover tyre will suffice.If you go to your local tyre shop and explain what you want it for and ask them nicely, they will probably give you one for free. They will usually have a load of old tyres out the back they cant sell and will probably be all to glad to let you take one away. This is how i got mine.

For the Sledgehammer go to your local hardware store and get a 10 pound sledge, this is all you need. Even if you are a large framed guy dont make the mistake of getting a heavier hammer as you wont be able to swing the thing fast enough to get the bennefit from this drill. Once you have done the drill for the first time trust me you will understand what i mean.

You will also need a clock or timer, personally i use a Boxing round/circuit timer as this gives an audible alarm at both beggining and end of each time segment, allowing me to concentrate fully on beating the tyre.

HOW TO PERFORM THE DRILL

Place the tyre on the ground in front of you. Hold the sledgehammer in both hands, left foot forward and left hand holding the bottom of the shaft and the right holding the top, with the head of the hammer behind you.Start by swinging the hammer overhead and then down infront of you hitting the tyre as hard and as fast as you can. Repeat this this for 30 seconds beating the tyre as hard and as fast as you can then rest for 30 seconds, then switch to other arm repeating drill. Perform the drill four times on each arm.This will take a total of eight minutes, trust me this is enough as by the end of it your muscles will be fried and your entire upper body will be pumped like you have never felt before and your heart rate will have gone through the roof.

I generally recomend doing this drill a max of twice per week and do it when your muscles are fresh to get the maximum bennifit. Although this can be performed at the end of a workout as a finnisher. Also this is a great drill if you dont have time to get your usual workout in but still want to train.