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-   -   Work out routine for 3 days a week? (http://www.mmaforum.com/strength-power-training/1166-work-out-routine-3-days-week.html)

jdubkrew 07-16-2006 08:17 PM

Work out routine for 3 days a week?
 
Hey guys, first post here.
Im training for my first mma amateur fight in august 26th. Im currently training with the team on saturday and sunday (Team Mercy out of Findlay Ohio) and then i work grappling and standup on tuesday and thursday. That leaves me free for cardio and weight training on monday wednesday and friday and im curious what kind of split for those 3 days would you guys think would be best?! Let me know, thanx in advance!

-Jdub

IronMan 07-17-2006 02:18 PM

Here's my suggested routine, but it really depends on what your conditioning is like already already.

Monday: Cardio
5 mile run, outside is best
20 minutes of jumping rope taking a 30 second break every five minutes
20 minutes of kickboxing against a bag (just to work some actual combat training into conditioning workouts)
15 windmill sprints (run in 3 sets of 5, taking a 60 second break to see how fast your pulse can come down)
Stand-up, full pace sparring (I do straight boxing sparring, but with five minute rounds to simulate an MMA fight)
Situps
Cooldown jog, 1 mile

Wednesday: Strength Training
Stretch
3 sets of 12 Overheadpress
3 sets of 12 Benchpress
3 sets of 12 Straight leg press
3 sets of 12 calfpress
Push-ups, with or without a weight-vest, depending on your conditioning
3 sets of 12 curls
Squats
note: the order for these is adjustable, I tend to do upperbody first and then lowerbody

Friday: Cardio
Same as monday

The Don 07-17-2006 02:47 PM

Quote:

Originally Posted by IronMan
Here's my suggested routine, but it really depends on what your conditioning is like already already.

Monday: Cardio
5 mile run, outside is best
20 minutes of jumping rope taking a 30 second break every five minutes
20 minutes of kickboxing against a bag (just to work some actual combat training into conditioning workouts)
15 windmill sprints (run in 3 sets of 5, taking a 60 second break to see how fast your pulse can come down)
Stand-up, full pace sparring (I do straight boxing sparring, but with five minute rounds to simulate an MMA fight)
Situps
Cooldown jog, 1 mile

Wednesday: Strength Training
Stretch
3 sets of 12 Overheadpress
3 sets of 12 Benchpress
3 sets of 12 Straight leg press
3 sets of 12 calfpress
Push-ups, with or without a weight-vest, depending on your conditioning
3 sets of 12 curls
Squats
note: the order for these is adjustable, I tend to do upperbody first and then lowerbody

Friday: Cardio
Same as monday

to get a better effect.. alternate.. one week do tw odays cardio and one lifting then reverse it the next week..

jdubkrew 07-17-2006 03:18 PM

sounds good ill give it a shot...ill post what ive been doing, let me know what your guys think...

Moises 07-18-2006 02:41 PM

ironman´s workout sounds great but try to download some books by Ross Enamait, his sandbag training is great and also his no-gym exercises for endurance like 500 sit-ups and many others, check them out, you can find them on the mma hubs. Good luck by the way.

The Don 07-20-2006 12:10 PM

Quote:

Originally Posted by jdubkrew
Hey guys, first post here.
Im training for my first mma amateur fight in august 26th. Im currently training with the team on saturday and sunday (Team Mercy out of Findlay Ohio) and then i work grappling and standup on tuesday and thursday. That leaves me free for cardio and weight training on monday wednesday and friday and im curious what kind of split for those 3 days would you guys think would be best?! Let me know, thanx in advance!

-Jdub

plus keep us posted on fight results see if maybe you can not get any video that could be posted.. Win or lose there are alot of people on the site with experience, who might be able to give futher advice to help improve your game..

younggunz 07-23-2006 10:47 PM

FOr my cardio i do stairs at the mount union athletic complex the building is 3 stories and i do ladders and straight up downs and the i go grap a 100 lbs bag and try to get up and down it 10 times in 10 min. give it a try if you would like to let me know how it works for ya.

UpAndComing2013 03-10-2013 05:04 PM

Quote:

Originally Posted by IronMan (Post 11463)
Here's my suggested routine, but it really depends on what your conditioning is like already already.

Monday: Cardio
5 mile run, outside is best
20 minutes of jumping rope taking a 30 second break every five minutes
20 minutes of kickboxing against a bag (just to work some actual combat training into conditioning workouts)
15 windmill sprints (run in 3 sets of 5, taking a 60 second break to see how fast your pulse can come down)
Stand-up, full pace sparring (I do straight boxing sparring, but with five minute rounds to simulate an MMA fight)
Situps
Cooldown jog, 1 mile

Wednesday: Strength Training
Stretch
3 sets of 12 Overheadpress
3 sets of 12 Benchpress
3 sets of 12 Straight leg press
3 sets of 12 calfpress
Push-ups, with or without a weight-vest, depending on your conditioning
3 sets of 12 curls
Squats
note: the order for these is adjustable, I tend to do upperbody first and then lowerbody

Friday: Cardio
Same as monday

Don't understand doing 12 reps for str training?? Or doing overhead press before bench press?? Cardio seems a bit far fetched... Im a lunatic but even me keeping a worthwhile intensity throughout all of that.. (intensity being key over duration by far)

Str i'd go 5x5 powerlift squats then 5x5 power lift bench. Leave it... Next week do 5x5 powerlift deadlifts 5x5 powerlift overhead press... Introduce drop sets (dropping slight weight and repping more) for added muscle endurance... 3 extra reps tops.

Cardio, do the sprint training to get the maximum intensity out of your hiit session then follow through with the 5 mile endurance run.

Next week work a punch bag then kick bag interval session followed by a 2 mile speed run and then a 20 minute skipping session?? Intensity/quality over duration.

Not meant as a criticism... just contradicts my knowledge/experience... Not to come across rude. Will enjoy your opinion/response... Thank you :)

ZVSTRENGTH 09-21-2013 12:53 AM

love the 5X5 for strength, but you got to make sure that all that cardio doesn't interfere with the strength. How long do you train with your team? Cant forget weighted carries and prowler push, sled drags and lovely hill sprints.
man, talk about over load! lol
semper fidelis

ben


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