Incorporating weight lifting into training

[Guest]

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[NickyD]

howdy all,
Nick from Sydney, Australia here.

Im currently doing a fair bit of training for ultimate, specifically for uni games which are about 6 weeks away.
im looking to include weight training and have no idea what im doing. 

a) is it a good idea?

b) what sort of reps/weights should I be lifting?

any help would be great.
cheers
- Nick

[Morgan]

a) Absolutely.

b) Probably heavy weight/low reps. Presumably you're looking to get strong, not big. 3x5, 5x5, 4x6, 3x8 are all pretty common for building strength, I think. I'm doing 4x6 right now with my lifting program and like it pretty well.

I'd recommend Power Training by Robert dos Remedios. It's available on Amazon for about $15, and it's designed specifically for athletes rather than body builders. Lots of compound movements, focus on explosive exercises and building power, etc.

[CK]

Free weights.  It's important that athletes use free weights if they can, it helps with stability and helps with even building.  Explosive exercises/lifting is better because those are more like frisbee movements.  Don't forget about your core.  All your acceleration/deceleration is rooted in your core strength.

have fun - look good

[frisWEE]

yeah, core strength is important and purely for weights you have to look at the movements required in frisbee, in particular, calves, quads, hammys. most core work does this, but also look at doing calf presses and leg presses but moderate it for power instead of stength i.e. slightly lower resistance,slightly lower intensity and contraction speed and slightly more reps per set. also, looking at plyometics along with the strength training, doing standing long jumps, hop hurdles and lateral jumps will help heaps in the degree of turning and strengthen the muscles around the ankles which in the long term will make you a better cutter and more importantly, you'll have less injuries provided you are warm doing plyo. thats what i could think of in this 5 mins. have fun!

[NickyD]

thanks for the help guys. unfortunately im not using a gym so dont have access to machines to do proper leg work outs.
I just recently hurt my ankles doing squats with about 25kgs, are there any leg workouts i can do with basically just a bar & weights?

im assuming "3x5, 5x5, 4x6, 3x8" is talking about reps and weights?

[Morgan]

im assuming "3x5, 5x5, 4x6, 3x8" is talking about reps and weights?

sets x reps

Although you'd be much better off joining a gym and getting access to some free weights, there are some good body weight routines around the web you can use instead.

[teedaledge]

Hey guys, check www.tmuscle.com
Its a great resource for lifting/conditioning.

[ernestbob]

Do legs 3 days, upper body 3 days, and alternate between them.  Do bench press, dumbbells, work on shoulders and back, etc.  Next day do calves and quads, squats, etc. and then back to the upper body the next day.  You don't have to do the same thing every day you're on upper body or lower body, either, but you need to give time for your muscles to rest.  You could even just do it 5 days a week if that's easier, still alternating.  Don't go for bulk, go for endurance, so you lift less weight but for more reps, like 10-20 reps, 3 times.

[rrudnic]

Do legs 3 days, upper body 3 days, and alternate between them.  Do bench press, dumbbells, work on shoulders and back, etc.  Next day do calves and quads, squats, etc. and then back to the upper body the next day.  You don't have to do the same thing every day you're on upper body or lower body, either, but you need to give time for your muscles to rest.  You could even just do it 5 days a week if that's easier, still alternating.  Don't go for bulk, go for endurance, so you lift less weight but for more reps, like 10-20 reps, 3 times.

Thats to many days a week to be lifting if you are only doing 2 workouts (upper and lower body). If you do a good hard workout for any muscle you should be resting it for 48 hrs afterwards. When I lifted heavily for other sports we had Chest, Bi's and Tri's, Shoulders and Back, Legs. If you followed the order you never hit any muscle group directly more than twice a week and always with at least 3 days in between.

I'm not really lifting much right now but when I do its something along these lines:
Bench Press 3x12
Wide Grip Chinups 3xfailure
Curls 3x12
Wide Grip Rows 3x12
Dips 3xfailure
Calf Raises 3x15
Squats 3x10
Deadlifts 3x15
I would do this 3 times a week if I was focused on lifting right now, as is I get it once maybe twice.

[Ka-ching]

Do legs 3 days, upper body 3 days, and alternate between them.

That's to many days. You don't want to workout more than 5 days a week, IF even that. The average would be around 4 days a week. This is because your muscles will need to rest, repair, and buildup, during the off days.

[zuc704]

Power Cleans are always good for building explosiveness and core strength.  Focus especially on using your legs to explode and get the weight up.

[Seppo]

I would highly suggest incorporating CrossFit into your training regimen.  It combines both strength and agility training into the same platform.

There are lots of posts on here about it:

http://www.ultitalk.com/index.php?action=search2;params=YWR2YW5jZWR8J3wwfCJ8YnJkfCd8NDksNTAsNTcsMTMsNDcsNTgsNTUsNTEsNjcsNTQsNjYsNTYsNjksNjAsNTl8InxzaG93X2NvbXBsZXRlfCd8fCJ8c3ViamVjdF9vbmx5fCd8fCJ8c29ydHwnfHJlbGV2YW5jZXwifHNvcnRfZGlyfCd8ZGVzY3wifHNlYXJjaHwnfGNyb3NzZml0

And I'm sure Google is jam packed with info also.

Here is the main CrossFit website:

http://www.crossfit.com

- Seppo #22