Hey guys I've been an MMA fan for years and I've decided too take the plunge and start training for it. I've been powerlifting for the last 3 years so I've got a good strength base but I've really got to work on my conditioning. (i.e.-powerlifter=fatty fat fat fat)
My plan is basically this:
Step 1-Cut heavy weight training too 2 days a week and work on rigorous conditioning type stuff(bbell complexes, jump rope, high rep mini band stuff, sled dragging, etc) for a few months until I lose some weight and get in better shape.Right now I'm 245 @ about 20% bf, would like too be @ 210-220.
Step 2-Start taking classes in a city nearby(I live in a small town in central AB), probably Arashi Do in Red Deer.This will be hard because I work long shifts(12 hrs) on long hitches(15 days on, 6 off) but I'm pretty obsessive about my hobbies so I should be able too work it out.
Yesterday I did the following at work:
Jump rope x 2 min
Plyo jumps up 2 flights of stairs then back down x 2min
mini band wood chops x 15 a side
3 sets of this
Today I went too the gym
Bench Press
135x5
185x5
225x5
250x5
Dips s/s w DB Row(both hands, leaning like a BB row)
BWx10 85sx7
45lbx6 85sx6
BWx11 80sx6
Face Pulls
2 sets x20 reps
I've been doing a powerlifting program called the 5/3/1, which has been awesome for strength but I'll have too switch to some type of full body 2x a week routine.
I've been doing a powerlifting program called the 5/3/1, which has been awesome for strength but I'll have too switch to some type of full body 2x a week routine.
Is your reasoning for switching up training regimes because of time constraints? In my very humble opinion on mma weight training one could benefit from split training like push/pull/squat instead of TBT, but keep in mind ive never lifted for mma, just wrestling.
Partly, but mostly just so I can focus on conditioning and weight loss. There's a lot of TBT training programs that are really good, but I'll be doing so little that it will just be for strength maintenance. After I've cut down a bit I'll be going back to a 3-4 day a week program, probably a modified westside type program.
Today was the last day of my work hitch which I always take off. I thought I was getting pretty good at jumping rope by being able too go 10 minutes wit only small 10 sec breaks until an ex kboxer I work with said he was expected too go 30 min in his class. 30 ******* minutes! I'd be puking my guts out.
felt good today except for missing thefifth rep on my last set of squats. Probably good have grinded it out but I did'nt want too try without spotters. I think I'll drag the sled out tommorow, nothing like dry heaving in the park!
This was pretty brutal, especially since it was 33c out today!(I do this stuff in my backyard.)
Today is strict press today and since I'm stopping the 531 I think I'll go for a max single. About a month ago I got 205 for 2, It would be the ******* tits if I could get two wheels!
Thanks wukkadb! I've read quite a few of your posts, you really know your shit.
2 wheel strict press was not to be.
Strict press
barx10
135x3
185x1
225x not even close.
185x5
135x12
Row
205x8
205x7x2
205x6x2
CGBP
185x7
205x5x2
185x8
DB Curls s/s with DB extensions
3 sets, don't remember exact reps
After the gym decided to drag the sled. I slapped 2 45's on it(sled weighs about 50) and dragged backwards until I could'nt take the quad burn and then dragged forward until I felt like hurling. Did this for 3 trips, about a min. break between. Took about 12 minutes and made me feel better for the mozza burger I ate. I spent the rest of the day chasing my 2 year old around, she's like a shark, does not stop!
Drove out of town with the sled and did 4 trips backward and forward each with 2 plates on it, crawled back into my truck and was done. I still can't decide what program too do while I'm concentrating on conditioning, maybe the good old 5x5, have'nt done that for years.
I was supposed to take a few days off of the gym, but I got bored so screw it.
Bench
Barx10
135x5
225x5
250x5
265x3
245x5
Chins
BWx6
BWx4
BWx3x2
Strict Press
115x12
165x6
115x10
Machine Row
200x10
200x8
Dips
BWx11
BWx8
No rhyme or reason to this, just having fun messing around. When I was pressing 265 I would have liked too get another rep or two but the guy spotting me was an "all you bro!" bbuilder who kept touching the bar on the way up when I told him not too, so I got pissed off and just racked it. I start my hitch tommorow, so I'll take a few days off, just conditioning shit, and come up with a new program.
Had a half hour before the gym closed so I slapped this together
Squat
135x5
225x5
added belt and wraps
315x3
365x2
ditched belt and wraps
225x10
Good Morning
135x5
225x5
225x4
added belt
245x6
Had too workout in the gym at the town pool which is in an old outbuilding where they used too store chemicals(not joking) and it has no ac, and it was 34c today! I wanted too get a 3rd rep on that 365 squat but after I got the second one up I felt like I was going too chuck from the heat! ******* broke ass town!
Did 15 min of jump rope at 4 a.m. during a slow spell at work. I can't wait for the calf burn from this too get easier, felt like they were going too fall off!
Not last night but the night before...
Jump Rope-5 min
brought 50lb DB's too work
DB complex, allx5 reps, 3 sets
Row to Clean to Press to SLDL
5 more min of jump rope
DE Bench after work, going back too Westside
Did this a few days ago...
ME Bench
135x5
185x3
225x2
275x1x3 Felt ok, been a while since I hit 1rm in bench so I took it easy, probably about 90%
Chin-ups
BWx4x2
BWx3x2
Push-ups
3 sets
Machine Rows
2 sets
Yesterday I dragged the sled, 2 plates plus a 35 for 5 back and forth trips. There was a bunch of tourists hiking around the spot where I do this and man did I get some weird looks. There's nothing like seeing a heavily tattoed 240lb man dragging weight around a parking lot I guess! I think next time I'll blast some Neurosis and bark like a dog, really give them a show.
I hate to say.. I see very little conversion to MMA style training... 5 minutes on a heavy bag is like a light warm up.. not a work out.. I think your still too focused on the heavy lifting.
That's funny you say that because I was thinking the same thing...I'm going too check out an mma school in Airdrie on my days off coming up(a buddy of mine lives there and is interested in going too) and maybe try out a few classes, see how I hold up during the warm ups. I was also going too pick the brains of a few of the instructors there. Anything you would recomend?
God damn laptop at home won't charge, have not been able to post. Heres a rundown of what I've done in the last little bit...
Thursday
RE Bench
Strict Press-worked up too 185x4, did 3 more sets with 155
Rows-5 sets x 5 reps, weight ranged from 185 to 235
called her quits, felt bagged
Friday
Dragged sled back and forwards for 5 trips, 125lbs+sled
Saturday
Did 8 min of Jump Rope Then 3 sets of DB complex with 40 lb DB (Snatch each arm to Press each arm to Hammer Curl to SLDL, 8-10 reps each) then dry heaved then worked the bag. Cardio is getting easier, I find myself beginning too crave it like lifting.
RE Squat
Hit 225x14 Belt only, PR
225x10x2
Deficit Deads off aerobic box(beltless)
345x5x2
395x1(got vid of this)
Ab stuff
Monday
ME Bench
Bench
135x5
185x3
225x3
255x3
265x3
Row
135x5
225x5x3
205x5
Tri set
Chins to Dips to Rear Laterals, 3 sets
Tomorrow is my first bjj class, I'm excited, should be fun!
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