Gaining strenght without gaining too much mass

[OneManGang]

I donæt know if this is possible, but I would like to add strength to my legs without adding size. The reason is that I am competing in a sport with weight classes, and my legs can easily make me too heavy. Any suggestion to excersises and sets-reps? Is doing shallow squats-hacks a way of avodinding too much mass?

PS! I am looking for functional strength and power.

[Hedgehog]

Let me know what sport it is you're doing.

But eg very low reps (1-3) and heavy weights will give you strength primarily.

Without knowing what sport you're doing, I would recommend doing cleans, and sticking with doubles and singles. Snatch pulls and clean pulls, also doubles and triples.

Also work on learning the snatch and the clean and jerk.

-Hedge

[pumpster]

I donæt know if this is possible, but I would like to add strength to my legs without adding size. The reason is that I am competing in a sport with weight classes, and my legs can easily make me too heavy. Any suggestion to excersises and sets-reps? Is doing shallow squats-hacks a way of avodinding too much mass?

PS! I am looking for functional strength and power.

Some of the ways. Just make sure you're well warmed up with some stationary bike & light sets:

-Squats or box squats, staying in the lower rep ranges 2-4. This will emphasize strength rather than tissue development.

-Stairs, hills and/or sprints, add weight eventually. Do at least some of it explosively.

-Plometrics. Eventually add weights.

-Weighted step-ups.

[OneManGang]

Thanks for the advise! I have previously competed at international level in judo, but I am switching too the sub-grappling. I have not competed in judo (or anything else) for over 4 years (I am 34 now). Due to back injury and a knee, I have hardly done any serious strength training on my legs lately. But now knee 100% and lower back feels good. Only some rotator cuff problems bothering me (slap lesion cat. 1 and tendinitis).

I do a bit of plyometrics for my legs, such as jumps with and without medicine ball.

I have not done much olympic style lifts for years due to bad back, but now started a bit. But have done a bit of hanging cleans (up to 3x230lbs for 3 sets), which I find easy on the back.

But I feel my raw leg strength (and lower back strength) is not as good as it should, and I would like to do something about it without adding too much weight in my legs. I am now 232lbs and would like to cut to 218 and later to 210. I made a false claim on Getbig of having 12% bodyfat some days ago, but the truth is that I don't know my BF. Probably between 15-20%

Cheers!

[Hedgehog]

Thanks for the advise! I have previously competed at international level in judo, but I am switching too the sub-grappling. I have not competed in judo (or anything else) for over 4 years (I am 34 now). Due to back injury and a knee, I have hardly done any serious strength training on my legs lately. But now knee 100% and lower back feels good. Only some rotator cuff problems bothering me (slap lesion cat. 1 and tendinitis).

I do a bit of plyometrics for my legs, such as jumps with and without medicine ball.

I have not done much olympic style lifts for years due to bad back, but now started a bit. But have done a bit of hanging cleans (up to 3x230lbs for 3 sets), which I find easy on the back.

But I feel my raw leg strength (and lower back strength) is not as good as it should, and I would like to do something about it without adding too much weight in my legs. I am now 232lbs and would like to cut to 218 and later to 210. I made a false claim on Getbig of having 12% bodyfat some days ago, but the truth is that I don't know my BF. Probably between 15-20%

Cheers!

I think you would be better off with high rep training, if you're going to compete in grappling.

Stuff like 30-40 reps in the deadlift with a fairly moderate weight, since you will be in long holds and such, rounds of up to 5 minutes?

Don't use straps either, you want to improve your grip too.

Front squats, or Zercher squats can be of benefit too, do them fairly high rep IMO. 30-40 reps, real deep, two sets or so per workout will be just fine.

If you would've been a high jumper, I would've recommended extremely heavy poundages, and few reps with the shortest possible Time Under Load (Snatch eg), but you will need lactic acid tolerance and endurance.

So this should be more specific to your sport.

And if you have one of those heavy lifesize training dolls, you could instead of deadlifts do flips from one side to the other, back and forth, for 50+ reps.

That will build the proper back and leg strength.

Control your weight with caloric intake BTW.

-Hedge

[OneManGang]

I think you would be better off with high rep training, if you're going to compete in grappling.

Stuff like 30-40 reps in the deadlift with a fairly moderate weight, since you will be in long holds and such, rounds of up to 5 minutes?

Don't use straps either, you want to improve your grip too.

Front squats, or Zercher squats can be of benefit too, do them fairly high rep IMO. 30-40 reps, real deep, two sets or so per workout will be just fine.

If you would've been a high jumper, I would've recommended extremely heavy poundages, and few reps with the shortest possible Time Under Load (Snatch eg), but you will need lactic acid tolerance and endurance.

So this should be more specific to your sport.

And if you have one of those heavy lifesize training dolls, you could instead of deadlifts do flips from one side to the other, back and forth, for 50+ reps.

That will build the proper back and leg strength.

Control your weight with caloric intake BTW.

-Hedge

Thanks for the advice. I will probably start using higher reps after I get my base strength improved. I already do quite a bit of high rep on legs, through running, cycling and aerobic curcuits.

[pumpster]

Thanks for the advise! I have previously competed at international level in judo, but I am switching too the sub-grappling. I have not competed in judo (or anything else) for over 4 years (I am 34 now). Due to back injury and a knee, I have hardly done any serious strength training on my legs lately. But now knee 100% and lower back feels good. Only some rotator cuff problems bothering me (slap lesion cat. 1 and tendinitis).

Given your previous injuries, think twice about going heavy with weights, using low reps. It will work for what you want but will also put tremendous strain on joints, ligaments, tendons, etc.

Might make more sense to do plyometrics, running stairs or hills, sprints, step-ups, etc. - you can add a little weight to these, all of this will develop power without the stress on the joints of low rep weights.

You have to take time and warm up thoroughly-everyone but especially those who have had injuries.

[jpm101]

 Judo players should train pretty much like football players, with attention to the basic moves. You do not need higher reps with lifting. Most of your stamina will be developed doing the normal training  workout sessions, running, etc. You get a lot of that, I'm sure.You do need the strength and holding power. Lifting can help develop this and speed /quickness along with those regular dojo sessions.

Keeping the weight with-in your division will require a lower rep scheme and not that many sets. Usually set's of 2's & 3's are used with good results. Do not forget upper body moves. Lots of grabbing/tugging and pushing (mostly short range) just like American football. They both require leverage moves and body shifts to become most affective. A powerful judo player can become a better all around contestant.

Might try doing regular squats. Also include partial range squats of 4 to 6 inches with extra weight. Purpose is to develop short range strength and holding power. Can also do BP's this way. Regular sets and a few partial reps, to develop more short range pushing power. Overhead chinning is another excellent way to develop pulling and holding power. As are cleans. GoodMornings are a great exercise for the lower back and hams. All reps should be preformed with quick & exploding power. You want fast muscle contraction. If training is dcone the proper way than the joints need not take any unnatural strain. In fact, they should become stronger in the long run.

Might try:

Squats, 2X3's. Partial (4-6 inches to top position) 2X3's
Step-up, not to be confused with one legged squats. This is a great all around lower body (plus ham'S movement)
GoodMornings..paramount for any one involved in sports.

Clean's, 2X3's
Hi-pulls to about mid stomach range. Great for short range pulling power and the grip. Include chin's for 2X3's (weighted) if you wish.

Bench Press 2X3's. Partial reps (4-6 inches)
Presses...push or jerk style with a BB.

Curls are another good exercise for Judo, either regular or reverse BB with a BB. Hammer style also. Probably get enought ab training with the Judo training, but always very important.

These rep and set schemes are brief and to the point. Only allowing a short period of workout time, seeing as how most of the training will be actual Judo sessions and dojo time. Good Luck.

[Hedgehog]

Judo players should train pretty much like football players, with attention to the basic moves. You do not need higher reps with lifting. Most of your stamina will be developed doing the normal training  workout sessions, running, etc. You get a lot of that, I'm sure.You do need the strength and holding power. Lifting can help develop this and speed /quickness along with those regular dojo sessions.

Keeping the weight with-in your division will require a lower rep scheme and not that many sets. Usually set's of 2's & 3's are used with good results. Do not forget upper body moves. Lots of grabbing/tugging and pushing (mostly short range) just like American football. They both require leverage moves and body shifts to become most affective. A powerful judo player can become a better all around contestant.

Might try doing regular squats. Also include partial range squats of 4 to 6 inches with extra weight. Purpose is to develop short range strength and holding power. Can also do BP's this way. Regular sets and a few partial reps, to develop more short range pushing power. Overhead chinning is another excellent way to develop pulling and holding power. As are cleans. GoodMornings are a great exercise for the lower back and hams. All reps should be preformed with quick & exploding power. You want fast muscle contraction. If training is dcone the proper way than the joints need not take any unnatural strain. In fact, they should become stronger in the long run.

Might try:

Squats, 2X3's. Partial (4-6 inches to top position) 2X3's
Step-up, not to be confused with one legged squats. This is a great all around lower body (plus ham'S movement)
GoodMornings..paramount for any one involved in sports.

Clean's, 2X3's
Hi-pulls to about mid stomach range. Great for short range pulling power and the grip. Include chin's for 2X3's (weighted) if you wish.

Bench Press 2X3's. Partial reps (4-6 inches)
Presses...push or jerk style with a BB.

Curls are another good exercise for Judo, either regular or reverse BB with a BB. Hammer style also. Probably get enought ab training with the Judo training, but always very important.

These rep and set schemes are brief and to the point. Only allowing a short period of workout time, seeing as how most of the training will be actual Judo sessions and dojo time. Good Luck.

As you see, OneManGang, me and jpm are of different opinions on this.

However, I agree completely with his last sentiment, about how most of the training should be actual Judo sessions and dojo time.

I think he's making a very valid argument for a low rep scheme.

Still I disagree.

I am generally a proponent of dynamic training, low reps.

However, I think you would be best of training to sustain fairly long time under loads, immitating the holds and grips on the mat.

JMO.

-Hedge