Dagr Management Strength and Conditioning
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04/09/2025
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03/17/2025
The weight room is the fountain of youth. It isn't a hobby, it's a fundamental hygienic activity that many neglect. It's as if those who don't lift have somehow convinced themselves in the same capacity as never bathing or brushing their teeth again.
Meta-analysis found that people who do strength training alone are less likely to die prematurely than those who don’t, adding to surmounting evidence that strength training has long-term health benefits not just physically but also cognitively. Thwarting the bulk of so many issues many struggle with thinking their situations aren't preventable and have either chalked it up to genetics or just poor luck when again, it goes back to neglecting a fundamental hygienic activity.
Secondarily, sport or "laborious work" alone is not enough, you have to be doing strength and conditioning in conjunction with your other activities. Whether that activity is skill based, labor based or sport based activities...none of them can be supplemental for strength and conditioning.
I say this because far too often do I hear people say "Oh you don't need to go to the gym, just go outside and work in the yard or get a blue collar job". Negative, while those are healthy in their own rights, strength training is very specific to reducing the aging process from lack of mobility, tendon strength, type 2 fiber loss and ligament strength as well. It does so while also reversing the catabolic affects those activities mentioned above can cause.
I hear the same rhetoric in the combat sports world, as if Wrestling, JiuJitsu or Muay Thai is enough to counteract the muscle wasting catabolic affects of time and activity. I've never seen an individual walk away from a sport or activity and say "You know, I really wish I was a little more weaker or less stronger".
Make the time to strength train weekly, studies show a collective 1-2 hours per week is enough to set you up for success at a bare minimum. If you can achieve more then that, then absolutely do so!
01/06/2025
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Q1: What Is "Contrast Training"?
A2: Contrast training is a hybrid Force➡️Power production based modality of training that involves pairing a heavy low volume lift with a high-velocity plyometric style of movement of the same pattern (e.g., squats and box jumps or Deadlifts and Knee Jumpers).
- Its physiological foundation lies in what's referred to as post-activation potentiation (PAP). PAP refers to the acute enhancement of muscular force output and capacity following maximal or near-maximal muscular contraction.
- In practice, contrast training uses a heavy lift to induce PAP, which then "supercharges" the neuromuscular system, increasing the amount and rate of force that relevant muscles can produce.
- Imagine lifting a half-full water can – PAP allows more power to manifest during the paired high-velocity movement.
Q2: So how does Contrast Training benefit the athlete:
A2: Full-Body Power Output: Contrast training excels at producing long-term improvements in peak force, velocity, sprint speed, jump height, and overall power.
- For example, a 10-week study with basketball players showed significant improvements in acceleration, sprint speed, and jump height due to contrast training.
- Increased Strength: High-threshold motor units recruited during fast concentric actions contribute to both strength and power gains.
•Example Given: The Deadlift (low volume high weight) and Knee jumps (low volume high velocity) pairing epitomizes contrast training for building and progressing the lower bodies (especially hip hinging and trunk expression) strength, power, speed and velocity.
Remember, contrast training is a must-do for combat athletes aiming to enhance both strength and reactive speed! 🏋🏽‍♂️🚀
As we age, we stop doing things that allow us to maintain high levels of velocity, reactive and reflexive speed thus making this a priority when building a lifting plan.
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