Power & Strength.

[Coyote]

I'm starting to get into the weight room more lately. Worked out a decent amount as a teenager, but never really worked for power.

Do any of you have a good day-to-day powerlifting routine that you follow? How do you arrange your workouts?

[brass hammer]

YES,!for I "crack the 12 oz. CURL"

all-the-while!!!,,,knowing a "DICK-CHENEY" gun-ship is ON "CALL':noevil:

{w.t.f.?]

[gripper]

Power trio-with free weights;here are some variations:
1)barbelll bench;1 set 8 to 12 reps good form and range-experiment with hand widths and pick the one that gives YOU the best for efficiency AND challenges you. Immediately step over to the squat rack -1 full range set,12-20 reps full range&proper breathing. NEXT!-Romanian deadlift ( overhand grip)-12 to 15,full range with proper form.
2) Body weight variation of same-in front of Pull up bar: Drop for set of push-ups,medium width hand position;good form neutral head posistion proper breathing.IMMEDIATELY- jump up into body weight squat;whetehr it is "Prisoner squats" with hands behind head;or :Hindu Squats( also called knuckle draggers". Go for at least 40,but individual mileage may vary. NEXT;right after squat,jump up an dgrab pull up bar,rip out as many as you can do with good form. DO NOT HOLD you breath.
3)Variation- Star t with Max set of chinups;drop to push ups then jump up into squats.
4) What fury calls the "Royal Court";Hindu squats followed by Hindu push-ups (or Judo push ups) immediately follwed by holding the bridge
The key is both good form AND intensity.Thes eare by no means the only way to work towards building power. BTW, each of the three exercises are meant to be done like a circuit,get 4 to 10 circuits of this kind of stuff and it helps endurance as well as power.
I go back and forth between iron work and my own little "WhiteTrash Yoga"( body weight variations). Mix em up, try different angles,ranges;ther ain't no "wrong way " if it works for you.

[Aslan]

I'm not much of a lifter, so I can't be of too much help.

One thing I've noticed over the years is that powerlifters end up limiting their flexibility unless they actively work on it.

Muscle mass is good, but not at the expense of flexibility.

I'm more of a push-up, sit up, ab crunches, reverse sit ups and jumping jack kinda guy.

Just make sure you do plenty of stretches along with whatever weight routine you do. (both before and after lifting)

my 2 cents for what they're worth...

[gripper]

2 to 4 weeks of cardio/endurance/explosive speed(sprintervals) for the first half of the workout followed by circuits of body weight exercises.Add pull-0 ups/chin ups on alternate days,getting createive with different grips and handwidths. Wok in bridges ,body weight squats and table-makers-they help to build strength AND stretch the connectives in the hips,lower back shoulders etc. Easy stretch previous to workout follwed by deep ( and some static) stretches after the workout.
After a few weeks of this continue ,but add in th eiron work that suits you ,challenges you ;but does not deadline you th enext day from overtraining.One iron day focus on horizontal push/pull;the nexrt iron day-vertical push/pull.Some say never do more than 4-6 reps and focus on max weight. Other say 85% max shooting for 10-15(or more) reps) . I say individual milage may vary so mix it up.
BTW Aslan, due to work ( nights) I am not able to run outdoors too much these days;but I seem to have maintained my capacity via the indoor training and getting outside when I can. Me foot will never be perfectly recovered;but I have been able to work around it Thanks for your earlier advice:beer:

[gripper]

Damn , I can't seem to type worth a damn....must have been a hell of a work out!!

[Aslan]

BTW Aslan, due to work ( nights) I am not able to run outdoors too much these days;but I seem to have maintained my capacity via the indoor training and getting outside when I can. Me foot will never be perfectly recovered;but I have been able to work around it Thanks for your earlier advice:beer:

Glad it was useful.

You're welcome.

[gripper]

Aslan,RE footwork;when you refer to "stepping male" ;are you setting up for a shot off of the back foot,like me sticking a cross?

[Coyote]

I've started on a 4 day split.

Day 1 is 20 minutes of cardio, 5 sets back squats, 4 sets pistol squats, 3 sets jumping squats, and 3 sets of calf raises.

Day 2 is light cardio, 5 sets bench press, 4 sets shoulder press, 3 sets decline pullovers, and a variety of abdominal exercises.

Day 3 is light cardio, 4 sets of deadlifts and 4 sets of romanian deadlifts, followed by 3 sets of pullups and 3 sets of cable rows.

Day 4 is all cardio, with hill running mixed with clapping pushups and burpees being standard; there will be a lot of variation to this routine as I don't want to get bored.

Stretching is done between every set, with a full body stretch after the workout.

So far, so good! Have only put two days in so far of course (days 2 and 3), but I feel much stronger already. I will change the routine in a month or so, keeping the staple powerlifts.

[Aslan]

Aslan,RE footwork;when you refer to "stepping male" ;are you setting up for a shot off of the back foot,like me sticking a cross?

Yes.

There's a variation where you bring the back leg up to where the front leg is and then kick with the front leg in a side kick. If you do it right, your body is moving and you have your mass and the speed of the kick both going right into your opponent. (real simple move, pretty basic. But highly effective).

Basically you kick as soon as the back leg sets down, keeping your momentum flowing forward into the kick.

Just remember to keep your guard up, as they can step to either side and avoid the kick and then hit you.

All kicks can be either avoided, blocked, or otherwise countered. I like the more simple stuff because it's easier to recover and adjust from them.

Gunkid used to crack me up with his unstoppable, unavoidable super kicks.

[gripper]

I am guessing that the kick is powered mainly from the turn of the hips,using the glutes and the hamstring of the ground leg...btw I just got back from the vA ( liver ultrsasound-so far so good).I am hirsing around on the workplace computer before my shift starts. No point in driving all the way back up to Nashua from Boston,only to head south again into Bedford.
I WAS able to get in a run on the bike trail near work;and then did my "White Trash Yoga" circuit of body weight exercises... I think I gave the cleaning lady a thrill:nyah:

[gripper]

Gunkid and the unstoppable " Cat stance/front kick"...or some such IIRC....that WAS some pretty funny stuff.
I still remember being a little ,13 year old ( and evil:devil:) kid...when confronted by a good sized high school sophomore who stated what belt he held and what his intentiond towards me were I threw my glass of Kool Aid ( or some cafeteria facsimile there of in his eyes andplanted my sneaker right where it would do the most good... and when queried by the guidance counselor as to why I gave his girlfriend something else to be disappointed in I simply responded.."Hey,Mr. Flynn!!what else COULD I do???...after all;he was a Black(or was it Muave??)Belt!:shrugs:"Those guys have SKILLS!!":rolleyes: