hitting a tire with a sledgehammer

[qbkilla]

I was googling for information on MMA since I just started watching it and came across a thread on a MMA forum where they were talking about how fedor and his brother do stuff like this in their training. Supposedly it is good core work.

I was wondering if stuff like this had any benefit to bodybuilding? It seems like it would be a great core workout.

Here are the thoughts that came to my head when I started to think about this,,,,,,im not saying they are correct they could be completley wrong but they are just my thoughts.

1. Something like this might cause injury to someone who just used weights with slow controlled reps. Our bodies are not used to this type of activity.

2. On the other hand, maybe it will help with injury prevention in the long run?? I would imagine just doing controlled reps all your life may actually make you more prone to injuries if you do not do functional work or play a sport?

3. Would this actually make you stronger, or give any hypertrophy?

4. Would this cut into recovery from regular BBing routine (assuming you are working hard, using a 75lb sledgehammer).

 

[Loch Ness]

OK so I am a BB and I include this into my routine, why? why not? I feel it keeps from being that unathletic BB who can only lift weights. I use the 50lb. sledge and I will be the first to tell you it will humble any big man. I feel it also gave my midsection a more mature looks. Plus, it is kick ass cardio.

 

[Ness]

No offense but..

OK so I am a BB and I include this into my routine, why? why not? I feel it keeps from being that unathletic BB who can only lift weights. I use the 50lb. sledge and I will be the first to tell you it will humble any big man. I feel it also gave my midsection a more mature looks. Plus, it is kick ass cardio.

If you think that performing dips with 4 plates, squating ass to the grass with 405 and benching 375 is just an "unathletic BB who can only lift weights" and hitting a tire with a hammer is athletic...well then I dont think you know what an athlete is.

 

[mikeyt869]

If you think that performing dips with 4 plates, squating ass to the grass with 405 and benching 375 is just an "unathletic BB who can only lift weights" and hitting a tire with a hammer is athletic...well then I dont think you know what an athlete is.

i agree and the guy in the picture doesnt look like much of an athlete to me.

 

[Magnolia5]

lesnar includes that in his workouts to.

 

[tkav1980]

theres a huge difference between BB and MMA. movements like this are used to train because theyre used in the ring. ever see a guy throw someone to the ground when the person getting thrown is next to or behind them? the motion is similar. the way the hips and shoulders move and the path they follow is not that different. think about training techniques like this. does it make any sence to add this? if the answer is no then leave it alone.

 

[deadandgone]

that exercise builds core strength and builds power in your over hand right punch.

A strong core is important in every sport......

 

[Sesshomaru]

1. Something like this might cause injury to someone who just used weights with slow controlled reps. Our bodies are not used to this type of activity.

These are my thoughts from training athletes:

Maybe. Depends tho because some guys juice up and just hit the weights hard all the time without backing off, then they wonder why they tore a tendon. If you add ballistic movements, you definitely have to start at body weight and do lower impact stuff to train reactive strength and build up tendon tolerance (esp if youre a heavyweight).

2. On the other hand, maybe it will help with injury prevention in the long run?? I would imagine just doing controlled reps all your life may actually make you more prone to injuries if you do not do functional work or play a sport?

Depends on the injury. Building a stronger core that can withstand ballistic as well as controlled movements is a good thing, but if the main area of injury potential is the knee or ankle, then addressing those areas should be high priority.

3. Would this actually make you stronger, or give any hypertrophy?

The question is "stronger for what?" For the MMA, its very important to have strong rotational core strength for throwing people, transferring power from the floor to your fist, etc.

Will it give you a bigger squat? Maybe, but the squat (and most weightlifting) benefits from static ab strength (i.e. the ability to brace without bending under a load). As for hypertrophy, you have to eat above maintenance to generate muscle mass (despite the contrary of what others believe). So you might build stronger, thicker abs, or you might develop more overall mass if your core is the weakest link and preventing you from using heavier weights for other movements (i.e. deadlifts, squats, etc.)

4. Would this cut into recovery from regular BBing routine (assuming you are working hard, using a 75lb sledgehammer).

Most likely, which is why youd have to start with lower impact work and low volume. If it gets in the way, you may have to cut the volume from some other stuff and follow more of a specialization routine approach.

 

[Armageddon]

Are you really going to base this guys (in the pic) athleticism off of this pic??? That's funny to me because if you took pics of the average Dlinemen in the NFL and took pics of them most would say they aren't athletic and a fat ass. But put pads on and they would mop the field with those talking shit. You can not judge a book based off of the cover so why try that with a person. George Foreman is a prime example because even in his older age he doesn't look like a fighter and he would drop probably 95% of this board.

I'm sorry but moving heavy weights doesn't make you athletic. I've played football with guys that can bench an entire third world country but can barely touch their toes or move laterally. So guess what, there not athletic. Its 2 different things and tough to compare, they both have their place. But at the end of the day its apples and oranges.

As for the workout give it a shot and see how YOU feel after a few weeks. Then determine if its helping you to improve in some way or another. That will be the only test that is really relevant.

 

[deadandgone]

I'm sorry but moving heavy weights doesn't make you athletic. I've played football with guys that can bench an entire third world county but can barely touch their toes or move laterally. So guess what, there not athletic. Its 2 different things and tough to compare, they both have their place. But at the end of the day its apples and oranges.

great post...

My best friend can bench press 2 of me and sitting at a bar you wouldnt want to poke that bear. Yet we can get out in my front yard acting crazy and after i take about a 30second beating all i have to do is roll him over and i could beat him to death if i wanted to...no gas...

athletic doesnt have anything to do with what you look like...

 

[Jappy's Boy]

i love the sledge. great cardio, and great core. brian dobson has his clients do it for cardio; along with pulling a sled and pushing his truck around. he aparently doesn't feel like it does harm to recovery.

 

[Ness]

Excuse me

In not calling anyone here un-athletic.

I just wanted to drive home the point that bodybuilders are not just bodybuilders, but many are athletes as well. I have participated in sports my whole life...I have respect and admiration for anyone who excels in any skill.

My apologies to anyone who took my post as a slap.

 

[617ricky]

I'm sorry but moving heavy weights doesn't make you athletic. I've played football with guys that can bench an entire third world country but can barely touch their toes or move laterally. So guess what, there not athletic. Its 2 different things and tough to compare, they both have their place. But at the end of the day its apples and oranges.

This is true.. This kid I knew in college - 6'3, 240, and jacked.. Pushed real heavy weights.. And then on some days we'd get a group of guys together to go play wiffleball or basketball, and he never wanted to play at 1st.. Then we saw why - anything sport related he was just atrocious.. He had the techniques of a girl, and alot of the girls were better than him lol.. Even running, I remember he just had a real awkward look to him..

 

[dropshot001]

i agree and the guy in the picture doesnt look like much of an athlete to me.

ummmm....that's aleksander emilianenko (sp?) fedor's brother. he's a very good fighter. not the same level as fedor, but then again, who is? fedor himself doesn't look very athletic either

 

[terrellopy]

Some of these MMA training techniques actually remind me of crossfit which is a bad thing in my mind. I have nothing against the two...just some of the people who hop on the newest MMA workout (sprinting in a gas mask, circuit training with a snorkel mask on, etc). You know, the tapout-wearing kids boxing the air next to the dumbell rack.

As far as results-I say give it a shot and see if it gives you any improvements. If I think something is worthwhile I'll give it a shot, but this technique does not suit me.

 

[SecondAct]

Athletics aside, what is the net result from this ? I would be afraid it would widen the waistline. Someone mentioned more mature abs. Does that mean a better finished look? I myself would prefer my immature abs of 20 over my presently mature abs.

 

[ChuteBoxer]

75# sledge hammer.... yeah you def have never tried that lol....

hammer training is power and should be done FAST, so heavy hammers beyond 30# is stupid.... Its not like you do 10 reps then rest

Brock Lesnar uses a 15# hammer, but does it with one arm!!

Try to use a 15# hammer and keep a good tempo full power for 3 mins and rest 1 min and repeat, then imagine that 75# hammer.

For a BB i dont think you would like the blocky midsection this type of training produces, but fighters arent going for looks, they want to hurt someone:st:r-wars

 

[kandaandm]

ya he's doing that in sandles in the pic...I'd think you may bash your toes if you slip.

 

[claymore]

i agree and the guy in the picture doesnt look like much of an athlete to me.

That guy in the pic (Aleksander Emelianenko) would slap ever last one of us silly, looking like an athlete and being one are two entirely different things.

 

[JJ-INSANE1]

I know nothing about MMA training but i really do not thing any of that would be advised in "true" bodybuilding. I know from 21 years of experience using a sledge hammer (building houses) it doesnt effect anything except injury. I have pulled more muscles slinging that damn thing then any good it could have done to my bodybuilding. Also.. blisters. Jesus... i hated even walking near a sledge hammer.
I can see how it could be used in endurance training for MMA and for power movements such as punching or take downs but... i just cant see how it could benefit a bodybuilder. We train to make our bodies look the best we can... MMA trains to kill mother fuckers regardless of how they look.
I may be wrong, but i am old school when it comes to BBing... i stick with the gym and weights.... (and a shit load of chemicals )