Content Stats & Analytics for @sven_koch

Sven Koch | Combat Sports S&C
@sven_koch

13,729 followers

STRENGTH TRAINING FOR FIGHTERS 📈 - Strength is the ability to produce maximum force against an external resistance. Research recommends loads of more than 60% of your 1-rep-max for meaningful strength gains. - Training with heavier loads at lower volumes is superior to lifting lighter loads at higher volumes. However, lighter weights can be safer to lift whilst still contributing to strength gains, especially in beginners. - As you approach your maximum strength potential, you will need to train closer to your 1RM to see further gains. - If you want to maximise strength as a fighter, perform 3-5 reps per set at 80-90 percent of your 1RM. - Aim for 3-4 challenging sets per muscle group per week if you're just starting out. The sweet spot for most intermediate athletes lies between 4-6 sets weekly. Advanced athletes can push as high as 6-10 sets per week. - However, higher volume is more likely to also stimulate muscle growth which can be relevant if you're concerned about gaining too much muscle for your weight class. - Heavy strength training is fuelled in large part by the ATP-PC energy system, so rest for 3-5 minutes between sets. - #combatathlete #combatsports #strengthandconditioning #conditioningtraining #athletetraining #athletictraining #athleticperformance #strengthtraining #weightlifting #powerlifting #fitness #strength #gym #workout #bjj #jiujitsu #mma #wrestling #boxing #kickboxing #muaythai #grappling #striking