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Anonymous
A quick look through /fit/ makes it seem that most strength training threads are devoted to a more bodybuilding centric view. I'm wondering how many of the people here are more strength and functional centered than this whole lower body fat and increase muscular hypertrophy for a +5 boost to appearance.

Who here is more functional strength oriented, and what's your exercise routine look like?
>> Anonymous
uh-oh.

just because you do big compound movements doesn't mean you have to eat and look like dough boy.

I have a 3 day split for squats, bench, and deadlifts- and a bunch of faggy complementary lifts to tone and make me look sexay. Also 2 days for levering and grip training, which are basically my recovery days. Also 2 days for HIIT, which is basically to get my dog to lose some weight cos hes a fat lazy fuck.
>> spanishbomb !!o2n54vlWHXd
After a four year break from combat sports I'm hoping to really get back into it. Three days a week training Muay Thai with some Jiu-Jitsu training thrown in when I have the chance. I lift two or three days a week depending on my schedule. Squats, Deadlifts, Snatch, Presses, Bench Presses, Dips, Pull-Ups and Rows. I don't too much "faggy complementary lifts" although I really wish I had time for it.

I try to do some HIIT two or three days a week. Again, it really depends on my schedule and whether I wake up on time or not.
>> Anonymous
>>55676
>I can't see past my own nose. I am unable to train for strength and appearance at the same time.
>> Anonymous
they might sound like body building excersizes, but they arent. you have to do stuff like that to get anywhere.
>> Anonymous
complex conjugate. and a healthy diet.
>> Anonymous
>>55686
More like I've been reading through threads with a lot of emphasis on aesthetic milestones versus more achievement oriented goals. To clarify, as a pole vaulter and sprinter, I'm doing interval workouts, healthy amounts of powerlifting to work on getting that explosive muscle response, etc. Maybe I've been reading the wrong threads, but I've seen a lot more emphasis on the aesthetics than the function. But as an event specific athlete, needs are different.
>> Anonymous
Who's that in OP's pic?
>> Anonymous
>>55712

She's Allison Stokke, a fairly accomplished female pole vaulter, who managed to gain a bit fame with that photo, rather than her PV achievements, which is a shame because she's damn good.
>> Anonymous
CROSSFIT
>> Anonymous
I do a circuit tube workout every day, with planches and L-sits thrown in for variety. I'm not big, but I have good core strength and low low body fat.
>> Anonymous
>>55719
kthnx

*FAP FAP FAP FAP FAP FAP FAP FAP FAP FAP FAP FAP FAP FAP FAP FAP FAP FAP FAP FAP FAP*
>> Anonymous
>>55710
Read more then. Most threads started are about how to get XBOX HUEG but a lot of the answers given are more basic strength oriented such as recommended the good ole 5x5 squat/deadlift/bench, especially from guys like Captain Fitness. People just don't listen and like to keep doing 8-12 rep bicep curls.
>> Anonymous
>>55676

In the early stages the two forms of training are remarkably similar. Put more weight on the fucking bar every week. Muscle starts growing and at a certain stage there isn't much diffrence. Down the road the BB types push for raw mass gains; the Power lifters just keep on trying to score bigger numbers. Athletes do routines that cater to their sports.

Comes down to what are you trying to do?
>> Anonymous
>>55769

I'm going for a general fitness and agility development now that I'm off season. I'm also nursing a lower back injury, which is always fun, so I'm not lifting as much. But I'm hoping to emphasize I guess more gymnastics type strength and agility versus raw mass gains and power. I did escrima for a while, and I want to get back into that, and once my back heals I'm thinking about getting back into parkour. This was less a knock on the raw mass gain school of thought than a query for alternatives that other people have tried. For the longest time I just did calisthenics and bodyweight for example.

TL;DR: No offense intended, just wondering what are some other things people do to supplement a basic strength training regimen.
>> Anonymous
>>55829

Well; "gymnastics type strength" IS strength more or less. I'd do progressive poundages till you hit at least your bodyweight on your major lifts then do endurance training.
>> Anonymous
>>55829

Have you tried Crossfit? They combine EVERYTHING into their workouts. One day powerlifting, next handstand pushups, next day metcon, etc.
>> Anonymous
>>55845

For reference, Before I had to take several months off due to lower back injuries, I was able to get up for 1RM
Bench: 265
Back Squat: ~315
Didn't get maxes for other exercises recently, although I do know I want to get my vertical leap back up to 26. Recently I was only able to get to about 23.

I guess in the short term I'm just doing the major lifts as I can to get myself back up to a baseline level of fitness
>> Anonymous
>>55850
Also, 5'4" (which makes pole vaulting an odd sport for me to do, I'm so damned short) 163lbs. Bodyfat three months ago, pre-injuries hovered around 6%.

>>55848
I haven't tried Crossfit yet. Are all the resources just available on the main website, or has some anon put a repository up on rapidshare for the collective to use?
>> Anonymous
Please define "functional strength" in a world where everything you need can purchased without even getting off your fatass. "functional strength" sounds like a fucking joke. Why don't you strength freaks admit that your ideas about /fit/ness are about as pratical as /k/'s ideas about zombie proofing your house.
>> Anonymous
>>55853

The main site has pretty much everything on it that you would need. The only thing that they charge for is the Crossfit Journal, which goes into analysis of the major movements that they like using. Lol I downloaded the majority of them off of usenet, so I'll get around to rapidsharing it soon. Try lurking this week, I'll get a thread up on it.
>> Anonymous
>>55854
Functional strength is something that can and will be used in everyday life. For example lifting a heavy object up from the floor to an elevated surface, moving large objects around, carrying things, etc...

You'll obviously be able to handle heavier objects with more easy with a certain type of training than another. Do you think you could carry a suitcase full of luggage up a flight of stairs better if you did lots of bicep curls and lateral raises, or if you did power cleans and squats? Just because you might be the type to sit on your ass and avoid any physical work outside of the gym, doesn't mean everybody else is.
>> Anonymous
>>55854
wow, even though its hardcore troll on /fit/ I pretty much agree. I wanna look good, get healthy, etc. I sure as hell am not tricking myself into thinking i'm gonna be some fucking MMA fighter after i leave /fit/
>> Anonymous
>>55854

Nice try at a troll BBfag. I'm a volunteer firefighter, so I need to be in top physical condition.
>> Anonymous
>>55854

55858 pretty much said what needed to be said about functional strength. At the same time, because it's so easy for people to be lazy fatasses who don't do jack shit, functional strength is all that more important. The general populace has undergone a pussification if you ask me. Even in the schools, the requirements for being "healthy" have dropped, and that's the lowest common denominator. We're happy if little Timmy can do a single pull-up, when not too long ago we were requiring him to do at least 6 while he was in middle school.
>> Anonymous
>>55858
Okay, you're right about one thing, not EVERYONE here is your typical 4channer. This is like...the 4channers that probably sit on the fence between massive fail and semi-normal. Maybe they had an epiphany in highschool after being fat/skinny, getting picked on...hell maybe a lot you did sports. The point is, even people who train for aesthetics do squatz, but at least they aren't bragging about their RAW STRENGTH and all that ridiculousness. A person in good shape should be able to handle their luggage at the airport whether they can do massive squats and deadlifts anyways.

Whatever, i just think the term "functional strength" is a little bit hilarious given the world we live in.
>> Anonymous
functional strength just means it's applicable to something besides a barbell or cable machine. i train mainly for strength and athletic ability but i can't be bothered to type out my routine, it has too many conditional statements. i powerclean/powerjerk 205, deadlift 405 and squat 315 at 190 bodyweight right now. bench 185 for 2 and can do a pullup with 70lbs weight attached
>> Anonymous
>>55860
hahaha a "volunteer fireman"

You're right. I hope you've been studying kung fu, and have a body like a greek god. bumblefuck wisconsin might someday call upon you in a time of great need. Like a parade or some shit.
>> Anonymous
>>55864
Functional strength besides a barbell or cable pull? I'm gonna try not to troll any harder, but I fail to see how this is going to help you in your day to day life. THAT would be functional. It has nothing to do with the implement and everything to do with the context of your life. My point is, how many of you need the strength your so obsessed with pushing to the limit? We've got a fuckin volunteer fireman...anyone else? Doubt it.
>> Anonymous
>>55864
You can't even bench your own body weight?
>> Anonymous
>>55863

I agree, just because someone does massive squatz doesn't mean they can hack their luggage around an airport without getting winded. True functional fitness is a type of General Physical Preparedness (GPP) or something similar to Crossfit. The bodybuilding industry bastardized the term functional when they were getting hammered on the internet. They realized they could make a quick buck.
>> Anonymous
>>55863
your view is kind of narrow. have you ever operated a pallet jack, forklift or carted boxes around on a handtruck? most products in retail (especially food or hardware) stores had to be moved around using these devices. the strength you develop from 'functional' lifts like the deadlift and olympic lifts definitely helps with this type of physical labor which many people have to do daily to keep our society running as it does.
>> Anonymous
>>55867
I kinda have to agree with troll here. hardcore strength training leaves the realm of fitness and enters the realm of "obsession" or "hobby". In many ways the stresses you put your body through aren't that healthy, and a lot of strength trainers at my high school are some of the most banged up physically from their training. You guys, I respect you...but I certainly have trouble understanding the point.
>> Anonymous
>>55869
can probably hit it for a single, i hit 185 for 2 sets of 2 last week but don't have 2.5 lbs plates to try it. was benching 155 for 1 rep 3 months ago so it's moving the right direction
>> Anonymous
>>55870
very very true. I wish it was a more popular point of view on /fit/ but the most outspoken guys are the Olympic lifters who obsess with quantity and neglect countless aspects of their "fitness" There's a reason our troops don't do hardcore strength training (unless they want to)

If anything is functional strength, i'd say its the type of training our military undergoes
>> Anonymous
>>55872
it's a hobby for sure. no one is claiming that it's a pre-requisite for a happy life (i hope). but the term functional simply means that it transfers to activities outside the gym - and stuff like deadlifting and squatting certainly do. whether you care about that or have a lifestyle where you would even notice the improvements is another thing entirely
>> Anonymous
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>>55865

You're just jealous of my firefighting skills. What skills do you have? None, except checking your ass out in the mirror everytime you walk by.
>> Anonymous
>>55871
No, I guess I haven't. While I agree that this type of job is definitely necessary for the function of our society, I have trouble believing that most of the guys obsessed with hardcore "functional strength" are all just working their asses off for their job at costco ;)
>> Anonymous
>>55867
There's a big difference between just training and devoting your life to lifting heavy weights. I don't do anything special but there are plenty of instances in the past where being stronger would have helped, and even now I can handle more physically demanding tasks. You don't have to have a job that requires you to be fit. It could be as simple as moving a TV or carrying a shit ton of groceries.
Even as a superficial quality strength helps. What looks better, a huge bodybuilder type that can barely do pullups or a smaller, less defined (but still lean) guy who can flagpole and do tons of muscleups? It depends on the person you're asking, but I sure as hell know I'd be more impressed with the latter.
>> Anonymous
>>55877
Lol, HEY!

I never defended the opposite purely aesthetic approach either! I'm studying premed and last time I check the world needs doctors about as much as it needs volunteer fireman. My interest in biology and health is exactly the reason i find the term "functional strength" so amusing.
>> Anonymous
To be honest, upper body is going to be more useful.

Climbing, and fighting. When the fuck are you going to kick someone in the face?

The only people who need to carry around 180+ lbs shit on their back are firemen probably when carrying people.

In construction i sure didn't need to do more than 100 lbs above my head.
>> Anonymous
>>55879
Well the lean guy doesn't exactly fit my general image of the "functional strength" advocates, but maybe I'm way off. I always imagine huge fat-looking guys who are just fucking strong as hell. Like the truck pulling competitions and shit.
>> Anonymous
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>>55883
and p.s. just to prove im a good natured troll I made you guys this
>> spanishbomb !!o2n54vlWHXd
>>55867

I don't see what's so difficult to understand here. Without sounding too condescending, there are jobs and hobbies in existence that require athletic skill.

Functional strength can mean whatever you want it to mean. I enjoy combat sports, that includes boxing, wrestling, martial arts... you name it. I don't have any hope of being a professional UFC fighter or anything, but I enjoy training like one. My "functional" strength isn't so functional on a necessity basis, but it's functional in the way that I use it every day in training. On the other hand, I also work in a stockroom for half my day and most of that involves carrying heavy objects in awkward positions. This again could be considered functional strength.

I think the same could be said for other people.
>> Anonymous
>>55883
That's a ridiculously unfair assumption, that everybody who trains for strength is a gigantic powerlifter. I focus my training on strength, but I still care about how I look.
>> Anonymous
>>55879
I completely agree with this gentleman. /fit/ is rife with people who idolize beefwall muscletrucks that would have trouble with even mundane tasks while denigrating those who aspire to a leaner build. If you think Bruce Lee looks better than Gristle McLargehuge you're apparently weeaboo instead of just... you know... rational.
>> Anonymous
>>55884
Oh god I lold
>> Anonymous
>>55884

Lol, you never know when a truck needs to be pulled out of a ditch.
>> spanishbomb !!o2n54vlWHXd
>>55882

You are ignoring the fact that most of these actions are powered by your core muscles.
>> spanishbomb !!o2n54vlWHXd
>>55884

Also, this is a daily task for me. :)
>> Anonymous
>>55885
Well, when you put it that way I guess you're right. For some reason whenever the term 'functional strength' is used I tend to immediately conjure up images of "strong men" contests. In fact, that's where the term became popular unless I'm mistaken.

I am totally advocating strength training that enhances your ability to perform well under normal circumstances, which is why i said I considered military training regimens to be some of the most well balanced for day to day use.
>> Anonymous
>>55885
p.s. since you're interested in martial arts do you train for cardio at all? Or...how do you work on muscular endurance?
>> Anonymous
>>55884
first off : best /fit/ motivational i have seen. good work.

second: Did anyone else notice the truck is called "the raminator"?
>> Anonymous
>>55880

Ok, its cool. I only volunteer, buts its pretty much a full time job. I'm studying Exercise Physiology classes at night, so I'm getting a kick out of these replies also lol.
>> Anonymous
Functional strength means I have stronger hips than you, so when I upthrust into your gf's vagina, her head pops off in ecstasy.
>> spanishbomb !!o2n54vlWHXd
>>55898
Quick quest for volunteer fire fighting...

Exactly, what the fuck do you do? I don't mean to sound like a jerk, I'm very much interested. I guess I could google, but I'd like to hear it straight from the source.

>>55896

Skipping rope. A ton. Most of the cardio is in (sorry to overuse the word) "functional" exercises. Lots of sparring, shadow boxing, practicing with hand combos, kick combos, lots of bag work... I also throw in HIIT when I can. I do all the big lifts and exercises, although only twice a week on normal weeks. Most of my workout is conditioning.

Keep in mind, I'm a recovering fatass. I'm in no way at the top of my game right now, but this is what I'm able to do right now. I need to shave 10 lbs to hit my target weight.

I train mostly using this website and this guys work. I can't hang most of the time, but it's what I'm working up to.

rosstraining.com
>> spanishbomb !!o2n54vlWHXd
>>55897

and

>>55904

= Deadly Combo.

Also I'm not sure how much I like being a trip-fag. Just figured since this is somewhat of a smaller community it might be better suited.
>> Anonymous
>>55904
PROTIP: that's why they call me the raminator.
>> Anonymous
>>55911

Most of the time we sit around in the firehouse doing nothing waiting for shit to happen. When we respond to calls on the dispatch, its mostly for small kitchen fires in homes and car accidents. We're all trained for first aid and CPR, and we'll stabilize the injured until they EMTs arrive. I'm from a mid-sized city, so usually they arrive not too long after we get to the scene. We spend a lot of time drilling, like getting our gear on, evaluating previous responses, stuff like that. Oh yea, occasionally we give lectures to school field trips about fire safety.

TL;dr - Its boring most of the time, 20% of the time is actually putting out fires/cars accidents.

Im out for the night guyz, I need mah beauty sleep.
>> spanishbomb !!o2n54vlWHXd
>>55924

And this is all volunteer work? Perhaps I'm not understanding the value/responsibility of a volunteer firefighter.
>> Anonymous
>>55929

The problem I always run into is whether or not to believe these personal blog websites for people. I'm skeptical of most things naturally, so I always feel like these guys are shilling something ot make a quick buck or whatnot. Following his training modalities, is stuff there actually useful?
>> spanishbomb !!o2n54vlWHXd
>>55931

Ross is a stand-up guy. You can do some lurking and find his books on-line. I wouldn't say he is out for a quick buck or anything, his books are hunkered in reality. The work-outs make sense, don't require you to buy any special product *coughpavelcough*, and are geared toward actual conditioning for athletes.

His website has a few sample videos and work-out plans on it.

http://www.rosstraining.com/articles/workcapacity101.html

It's considered one of the toughest conditioning workouts out there.

1. Pull-ups x 5
2. Medicine Ball Slams x 10
3. Burpees x 15
4. Jumping Jacks x 20

x10. 75 Seconds doing each exercise, 45 second rest.
>> Anonymous
What should I do if i want to get stronger, but want to avoid gaining too much weight. I want to get a really high strength to bodyweight ratio, so I don't have extra mass that isn't really helpful
>> Female Pole Vaulters are Babes Anonymous
Man, that girl is gorgeous. Female pole vaulters always seem to have absolutely amazing bodies. They're lean, toned, have great arms, wicked nice legs, everything. Plus the girl in this picture has a beautiful face, too. She's the total package, there.
>> Anonymous
>>55935

Can't find his latest books.... just his older ones.
>> Anonymous
>>55676

she can vault my pole if you know what i mean
>> Anonymous
>>55935

Know where to download his latest books, Infinite Intensity/Never Gymless?