Ignore These 3 Rules If You Want to Stay Weak!
If you don't follow these three simple rules, your time and efforts in the gym will go wasted! As a fighter, resistance training should supplement your combat sports training, not take away from it. Here's how to get the best results with the least amount of time and effort.
Download my free Combat Conditioning Basics below! 👇
💾 Free Conditioning Basics:
https://svenkoch.fitness/freebasics
🚀 8 Week Dumbbell Program:
https://svenkoch.fitness/dumbbell
🔥 8 Week Bodyweight Program:
https://svenkoch.fitness/bodyweight
TIMESTAMPS
0:00 Strength & Hypertrophy Basics
0:13 Weekly Training Volume
0:40 Sets for Muscle Gains
0:50 Sets for Strength Gains
1:41 Training Intensity
1:54 RIR for Hypertrophy
2:57 Velocity Loss for Strength
3:15 RIR for Strength
3:42 Range of Motion
4:00 ROM for Hypertrophy
4:29 ROM for Fighters
5:09 Training Program
SCIENTIFIC REFERENCES
Hypertrophy Volume:
https://www.mdpi.com/2075-4663/9/2/32
https://www.researchgate.net/publicat...
https://www.researchgate.net/publicat...
https://pubmed.ncbi.nlm.nih.gov/27102...
Strength Volume:
https://www.ncbi.nlm.nih.gov/pmc/arti...
https://www.frontiersin.org/journals/...
https://www.ncbi.nlm.nih.gov/pmc/arti...
Reps In Reserve (Hypetrophy):
https://www.ncbi.nlm.nih.gov/pmc/arti...
https://www.tandfonline.com/doi/full/...
https://journals.lww.com/nsca-jscr/ab...
Reps In Reserve (Strength):
https://www.ncbi.nlm.nih.gov/pmc/arti...
https://www.ncbi.nlm.nih.gov/pmc/arti...
https://pubmed.ncbi.nlm.nih.gov/34027...
https://www.ncbi.nlm.nih.gov/pmc/arti...
https://www.researchgate.net/publicat...
Range of Motion:
https://www.ncbi.nlm.nih.gov/pmc/arti...
https://www.researchgate.net/publicat...
https://pubmed.ncbi.nlm.nih.gov/30580...
https://www.ncbi.nlm.nih.gov/pmc/arti...