Mike Zambidis[Working Routine]

[kyokushin4life]

Source: http://www.ironmikezambidis.com/php/training.php
www.ironmikezambidis.com(Mike Zambidis's Site)

I firmly believe in the benefits for kickboxers of working out with weights I have a weight trainer and we do exercises according to a specific program: a lot of quick reps with low weights to strengthen and tone the muscles but not to bulk, because that would result in loss of speed. Very important is also the timing of the kind of weight training you do during your preparation.

If for instance you have a fight in three months and you want to gain strength, you concentrate for 1.5 months on weights in order to become stronger and bigger and then after that you do more relaxed


weight training, where you concentrate on speed and explosiveness. About 20 days before the fight I stop training with weights completely and concentrate more on running.

I believe that the real power is in one's internal energy combined with the right relaxation. Many times when I make contact with my opponent it feels like my energy passes over to him, like when I hit F-16 Forrester on his guard and still knocked him down. It's like the tail of a whip, on its own it has no real weight or impact power, but when one cracks it properly and it hits you, you really feel it!! When I feel well in the ring it's like I am boiling over with energy; on the one hand I feel light as a feather and on the other hand, it feels like my punches have the power of a heavy weight.
My training routine basically consists of Kickboxing training, running and weights. Very important for me as a fighter is eating proper home made food, live seriously, get enough sleep and most of all fill myself with positive energy; stress and pressure are bad for a fighter.

There is nothing wrong with training hard, but many fighters over train themselves. I also train a lot, but I do so under medical surveillance. For instance, I regularly do CPK tests to check for the lactic acid levels in my body. I have seen fighters train like crazy in the gym and look washed up in the ring. This is because they over train and stop training two or three days before the fight. If your lactic acid level is too high, it takes at least 7 days to get it out of your system. Stopping your training two days before the fight is just not enough if you are over trained.
Also if they are on the edge of your weight limit, many fighters drink very little the last days in order to make the limit, then do the weight in and immediately drink a lot; this is wrong. If the weigh-in is the day before the fight there is no problem, you can slowly intake water and recover within 25 hours your fluid balance. If the weigh-in is however in the morning and the fight is the evening then you have a problem, everything you drink will just pump you up or you urinate it, the body does not recuperate.

[feels]

Short video clip
YouTube - zambidis trainining

[Shokei Marcsui]

I am starting to see the adverse effects of lifting heavy weights. Not in my lack of speed or motion but in the lactic acid build up in the muscles after 40 - 50 chudan tsuki or 40 - 50 mawashi geri. I've changed it around a bit and lift lighter but longer reps to develop slow twitch muscle fibers in my legs and arms.

One day a week I left really heavy but just 1 - 3 reps to build up explosive power.

Thank you for sharing this information with us K4L

[Nitekon]

Im not sure your aims for lifting, and if you compete or not but for karate we need tpo build explosive endurance so you need to focus more on fqast twitch fibres and able to recover quickly in between. Take your 1rm(1 rep max) and use about 60% and perform explosive movements. This gives explosive power without bulking up. Some moves like deadlifts should not be done fast due to high risk of back injuy so be smart what you do explosively.

[amokbel]

Originally Posted by Shokei Marcsui

I am starting to see the adverse effects of lifting heavy weights. Not in my lack of speed or motion but in the lactic acid build up in the muscles after 40 - 50 chudan tsuki or 40 - 50 mawashi geri. I've changed it around a bit and lift lighter but longer reps to develop slow twitch muscle fibers in my legs and arms.

One day a week I left really heavy but just 1 - 3 reps to build up explosive power.

Thank you for sharing this information with us K4L

OSU Shokei:

Muscle soreness, or lactic acid build up, occurs when you do an exercise you are not used to. Once the body adapts to it, you won't experience that anymore.

There is an argument that weight lifting helps in any sport... even Golf. Tiger Woods was the first golfer to weight train... and look where he's at. Boxers weight lift, so do MMA figthers.

Again, I am not talking about training to bulk up, that's a different story. But I think that a proper weight lifting program will build some muscle and make you stronger and more resistant.

Of course, you don't want to overdo it.

OSU

[Dent]

Osu!

Originally Posted by amokbel

There is an argument that weight lifting helps in any sport... even Golf. Tiger Woods was the first golfer to weight train... and look where he's at.

I think that Gary Player was the first to incorporate weight training into his game, and his results are also without question. As a physically smaller man, he used his calisthenic and weight training routines to match, and even beat the drives of much bigger men.

Osu!

[amokbel]

Absolutely! My opinion is that any figther that incorporates weight lifting in their training will be that much of a better fighter.