Functional Strength

[ehlpitel]

OK, ever since I started lifting(roughly 2 years ago), I was more or less on some bodybuilding split, though I was never interested in the sport, when I learned about lifting, that was what I learned about for some reason or another.

The reasons for me lifting were/are for functional/raw strength, looks, general fitness and to be able to wrestle around with my buddies b/c we're into MMA.

Lately, within the last 2 months or so, I've tried to completely abandon the bodybuilding workout. I don't do splits anymore- I have squat days, deadlift days and benchpress days.

My bench is pathetic b/c I haven't done it since 2005 b/c of a shoulder injury. The other day I was able to put up 145(BB) a few times and can do 60-65 lb DBs on incline bench.

My deadlift is decent, I did 295 for 1 GOOD rep on Friday- I went for 305 but couldn't get it up all the way. I did some low rack pulls with 315 to work on my lockout-basically the part I couldn't complete when I tried for 305.

My squats are pretty weak- I did 250 the other day on the smith machine, going all the way down until my ass touched the bench- parallel. I did them with freeweights before, but I couldn't get the form down, so I figure it's better to be safe than sorry. I can do around 380 on the leg press :dunno

I haven't done arms directly in more than 2 months.

What I'm getting at, is that I want to have a lot of functional strength- the kind of strength that I can easily hip toss someone, or muscle out of a hold, or move a heavy box/cabinet/whatever.

I don't care really what my body looks like that much, b/c when you're into any kind of lifting, you're going to look good regardless of what you do.

I just want to know what some people do for strength- pushing power, pulling power, etc.

I've been incorporating some olympic style lifts like clean and press and doing cleans from the ground and doing a press with that.

I know this is kind of an abstract post, but it's the best I can do.

Notes:
-I was into bodybuilding style lifting and changed to a more powerlifting oriented style.

-Now I want to just do exercises that develop functional strength.

[The League Champ]

Originally Posted by ehlpitel

I want to have a lot of functional strength- the kind of strength that I can easily hip toss someone, or muscle out of a hold, or move a heavy box/cabinet/whatever.

I can tell the secret to a hiptoss, and it isn't strength. I've seen a 103 pounder hiptoss a 215. Litterly, not a joke.

A hiptoss is about form, as is usually getting out of a hold.

If there is anything that can help you with hiptosses it will be your core, your back, and your grip.

As to getting out of a hold, thats wrist control. Strong forearms to hold wrists, strong triceps to move your wrist if they have ahold of it.

Hang cleans and rows would help you out with this, not to mention a mat to practice tossing around someone.

[Sportsmedjosh]

I would love to get a mat for my place but the people beneath me wouldn't be to happy.

[fodive]

Why do you look into doing something like Judo or jujitsu in addition to your workouts?

It sounds like you are just tried of going to the gym and just lifting weights with no real purpose, pick up a sport where you can apply it...especially if you enjoy wrestling with your friends.

[Theodore]

I understand strength is good to have, but as other have said, JJ and Judo are really all about technique and not out muscling someone. Functionally I've always been called strong, when I get in the gym, I never put up good, or even decent numbers. Most I've ever benched is 180, last night I pushed a 230 pounder off of me that had me in side control.

If you haven't already, find a school and take some classes. 1 month of Ju Jitsu will give you a bigger advantage over your friends than any amount of power.

[Sportsmedjosh]

I have to agree technique is pretty much everything.

[The League Champ]

Originally Posted by Sportsmedjosh

I have to agree technique is pretty much everything.

I weighed 205 all wrestling season and was 285 pound league champ. I had to drink a gallon of water to make the 212 minimum weight.

I just beat people with technique and didnt let them use size or strength advantage.