Strength Training

by Richard Safreed

What does it take to execute a proper single or double leg take down? Speed, flexibility, power?

Answer: all of the above. And the surprising thing is the correlation between the elements.

Speed generates velocity, which in turn produces force, which creates power. In order for all of the above to happen you must be flexible. In order to produce speed, you must train for speed. In training for speed, you will become more powerful.

How many of you use weight training in your plan of attack for a fight?

May I suggest a different form of weight training? From this point forward, we will train for power and strength. Leave the posing and oil crowd to their own devices. We have to get strong to succeed, all the while building speed, flexibility, and even muscular endurance.

How can we do this, you may ask? We will use weights that are not very heavy, 40-60 percent of RM1 [the amount of weight you can perform the exercise with properly one time], and we will also use weights that are maximum exertions. We will increase our work capacity (GPP), and our special strength (SPP). Three months from now, we will all be faster, more powerful and yes, stronger.

The icing on the cake is that you can do this without adding substantial bodyweight. This way you can overwhelm the opponent that just kicked your ass two months ago because you couldn't hold him in the guard or execute a reversal. He mounted you and pummeled your head like it was his personal punching bag.

Look in the mirror? You will have that scar for a long time. The phrase ``only the strong survive'' is not just a saying, it is a fact. This will be a painful process, but you know pain, it doesn't bother you.

Squats, leg presses, dead lifts, good mornings, bench presses, military presses, hamstring work, sled dragging, chains and bands. All of these plus about 200 more to make you a better fighter. Think faster not stronger and both will happen.

Oh, I forgot, you don't know me from Adam. Why should you pay attention to me? Let me tell you about me and then you decide. My name is Richard Safreed. I am a five-time World Power Lifting Champion in the 275- and 308-pound class.

I have squatted 865 lbs. clean, benched 540 lbs. clean and dead-lifted 660 lbs. clean. I am not hung on being clean. That is just the way I have elected to go. I have competed in strongman contests for 11 years.

I've also boxed for eight years, grappled, done Greco Roman, and have trained 14 power lifters to World and or National championships.

I currently conduct mini-camps and seminars for footballers, wrestlers, lifters, strongman and anyone else trying to become faster and stronger. So you see, I am not bragging but I feel you need to know some facts about me.

I hope you will read my future articles and try some of my techniques. They were developed mainly by trial and error, some mine and some from other sources, who I will happily disclose as needed.

In the meantime, if you have any questions, e-mail me at safrer@yahoo.com.

Until next time, train smart, train hard, but above all, train!!

(3/7/03)