Functional Strength Program

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    Functional Strength Program

    Good morning y'all!
    I would like to start off by saying that, even though I know quite a lot as far as cardio goes, I am a complete noob as for strength training . . . And I don't mean the exercises per se, but the program I can follow . . . I know it may sound (well, an overstatement since I'm writing right now..!) stupid, but what I want to achieve is Spider-Man/Daredevil strength, meaning I want to be lean enough to run mid-long distances, powerful enough on the legs to sprint, endure full days of fighting training (1 1/2-2 hours of kickboxing), but also have muscle explosiveness on the upper body, so to be able to lift heavy weights for short time (think like having to lift a tree log or a heavy rock for my work on the fields). . . I am very confused with the heavy/low reps vs. light/high reps debate, circuit training, functional training, . . . I really need guidelines and, if not a definitive progam, a sample weekly training (I do cardio (fighting and running) 3 times/week, and HIIT 2 times/week, so I think 2 times after HIIT should be perfect for me). . .
    Thanks a lot for the help..!

    #2
    It is indeed confusing, cause there are a lot of ways to achieve your goals. To go for strength not mass you have to train your nervous system more than your muscles. Low reps (1-5) with high load done fresh. Ideally a few times a day.

    But that kind of training can be hard on your joints and everything... so I would recommend to start with some kind of basic "hypertrophy" training to get your body used to that kind of training. Don't worry, you won't bulk up too much by doing that... 30 Days of Strength/Gravity is a very good program to start with.

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      #3
      HellYeah thanks for your help!
      1/3: can I skip leg days, since I do my strength training at HIIT days (sprinting, spinning,...) which put extra load on legs ?
      2/3: can I do it 2(maybe 3) times/week, since that's how much I can invest?
      3/3: what will I achieve by it and what is after it? Before you laugh at the question, I am a total buffoon as for weight training, so you have to explain everything as simple and comprehensive as possible...

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        #4
        HellYeah update: I just opened the file... What I need most, is a general guideline (heavy/light, low/high reps) and some exercises... The program is very good, don't get me wrong... It's just that it's not for me... I can't invest so much time for strength... I was hoping for some full body, circuit style training for strength, endurance, and muscle explosiveness... I think that's kind of far fetched, but I rely on you all!!!

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          #5
          Darebee Workouts Filter ( strength&tone/circuit/fullbody)

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            #6
            If you post a detailed schedule and what exercises you already do, we might help better.

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              #7
              HellYeah https://www.youtube.com/watch?v=dYYbMDKXpFE That's what I want to start doing . . . I am also thinking https://darebee.com/workouts/strongman-workout.html as coplementary... What do you think? Will this dumbell circuit be any effective? Note that I don't need fat loss, I just think it's okay, but mostly I care about quality strength, endurance and some explosiveness...

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                #8
                Strrongman looks fine, add some pullups to the game maybe..

                ​​​​​​I just had a short look at the video and I do not like it... I do not get the gorilla and skier thing...

                There are a lot of nice good quality Darebee workouts with weights...

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                  #9
                  Roughly-
                  3-6 reps at weight you could not do more than that, 4-5sets w 2min+ rests between = build strength (google 5x5 program for the most well known version) (if you do not need a 2 min rest it is too light)
                  8-12 reps 3-5 sets - hypertrophy
                  15+ reps - strength endurance/weighted cardio

                  Circiut vs classic - if doing a Circiut you are not getting rest between things so you need lighter weight, and also it may be problematic to swap weights out so you are limited by your weakest lift (ex for Upperbodybuilder I am stuck at the weight I can do lateral raises, which is lower than what I could curl and MUCH lower than what I could do a bent row w) so a classic lends itself more to raw strength building bc you can tweak each amount, but Circiut is nice if what you want to build is strength endurance.

                  For explosiveness, you need to include explosive movements. Box jumps, jump squats and lunges, clapping pushups, clean and jerks, etc. Those skiier/gorilla things look explosive but also look like a good way to fuck your shoulders up (like crossfit pullups).

                  For your goals, if you have access to heavy weights, you should do low rep/high weight twice a week (some push/pull split) and then alternate Circiut strength training (tone of darebee dumbbell stuff for this) and hiit/cardio on ofc days imho.

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