Will this work? - MMA Forum - UFC Forums - UFC Results - MMA Videos
Strength & Power Training Discussion of strength training as part of your MMA conditioning program.

Reply

Old 05-06-2007, 05:59 PM   #1 (permalink)
Amatuer
 
Join Date: Mar 2007
Posts: 180
EastPhilly has a little shameless behaviour in the past
Will this work?

I want to lose fat, gain muscle, and work on punch speed and explosive power.

Will this routine work?

5 sets - 10 reps - 50 lbs. - 3 times a week

then after 2 weeks

2 sets - 25 reps - 50 lbs - 3 times a week

then every month I will add around 5 - 10 lbs.

This is just a benching routine for me right now. I also do body weight workouts and run, bike, and jump rope alot to help.
__________________
You are blessed by the hand of your free chosen god
EastPhilly is offline   Reply With Quote
Sponsored Links
Advertisement
 

Old 05-06-2007, 06:32 PM   #2 (permalink)
Das ‹bermensch
 
wukkadb's Avatar
 
Join Date: Jan 2007
Location: San Diego, CA
Posts: 7,633
wukkadb Is Destined For Greatnesswukkadb Is Destined For Greatnesswukkadb Is Destined For Greatnesswukkadb Is Destined For Greatnesswukkadb Is Destined For Greatnesswukkadb Is Destined For Greatnesswukkadb Is Destined For Greatnesswukkadb Is Destined For Greatnesswukkadb Is Destined For Greatnesswukkadb Is Destined For Greatnesswukkadb Is Destined For Greatness
That routine looks very flawed to me, maybe if we had some info about you (age, height, weight) we could give you some better advice
wukkadb is offline   Reply With Quote
Old 05-07-2007, 04:23 PM   #3 (permalink)
Amatuer
 
Join Date: Mar 2007
Posts: 180
EastPhilly has a little shameless behaviour in the past
I amt 17, around 170 lbs, and 6 ft.

I only do bodyweight exercises every now and then and I can only lift maybe 110 max (bench)
__________________
You are blessed by the hand of your free chosen god
EastPhilly is offline   Reply With Quote
Old 05-08-2007, 04:56 PM   #4 (permalink)
Das ‹bermensch
 
wukkadb's Avatar
 
Join Date: Jan 2007
Location: San Diego, CA
Posts: 7,633
wukkadb Is Destined For Greatnesswukkadb Is Destined For Greatnesswukkadb Is Destined For Greatnesswukkadb Is Destined For Greatnesswukkadb Is Destined For Greatnesswukkadb Is Destined For Greatnesswukkadb Is Destined For Greatnesswukkadb Is Destined For Greatnesswukkadb Is Destined For Greatnesswukkadb Is Destined For Greatnesswukkadb Is Destined For Greatness
Do these four excercises, 3 times a week, in a 5x5 pattern:

Overhead Press
Bench Press
Deadlifts
Squats

These four excercise are probably the most important for overall strength, and muscle gains. They also work your core tremendously, which will help into your speed/power. A 5x5 pattern would be doing 5 sets of 5 reps on each set, but going up in weight each time. For instance youre OP might look like this:

45x1x5
55x1x5
65x1x5
75x1x5
85x1x5
etc,etc.

Also, make sure you're doing some cardio(running, jumprope, sprints, stairs) at least 2-3 times a week, as well as ab/core work.
__________________



What a stud

Quote:
Originally Posted by swpthleg View Post
The power of Aleks, his small baby and pimp hardcore dogs has granted you useful insight, my friend.
wukkadb is offline   Reply With Quote
Old 05-08-2007, 05:52 PM   #5 (permalink)
Amatuer
 
Join Date: Mar 2007
Posts: 180
EastPhilly has a little shameless behaviour in the past
Thanks Wukka. But I don't have a way to do squats or Deadlifts(I have no idea what these are)
__________________
You are blessed by the hand of your free chosen god
EastPhilly is offline   Reply With Quote
Old 05-08-2007, 06:55 PM   #6 (permalink)
Das ‹bermensch
 
wukkadb's Avatar
 
Join Date: Jan 2007
Location: San Diego, CA
Posts: 7,633
wukkadb Is Destined For Greatnesswukkadb Is Destined For Greatnesswukkadb Is Destined For Greatnesswukkadb Is Destined For Greatnesswukkadb Is Destined For Greatnesswukkadb Is Destined For Greatnesswukkadb Is Destined For Greatnesswukkadb Is Destined For Greatnesswukkadb Is Destined For Greatnesswukkadb Is Destined For Greatnesswukkadb Is Destined For Greatness
Quote:
Originally Posted by EastPhilly
Thanks Wukka. But I don't have a way to do squats or Deadlifts(I have no idea what these are)
ExRx Exercise & Muscle Directory

Power Training Exercises

Barbell Deadlift
Barbell Full Squat

There's a couple links for you right there. And if you have a barbell and some weights, you can do squats, deadlifts, and overhead presses. You need a bench for bpress but you said you've already been doing it so you should be set.
__________________



What a stud

Quote:
Originally Posted by swpthleg View Post
The power of Aleks, his small baby and pimp hardcore dogs has granted you useful insight, my friend.
wukkadb is offline   Reply With Quote
Old 05-08-2007, 07:14 PM   #7 (permalink)
Featherweight
 
Join Date: Mar 2007
Posts: 1,221
xbrokenshieldx is on another level nowxbrokenshieldx is on another level nowxbrokenshieldx is on another level nowxbrokenshieldx is on another level nowxbrokenshieldx is on another level nowxbrokenshieldx is on another level nowxbrokenshieldx is on another level nowxbrokenshieldx is on another level nowxbrokenshieldx is on another level nowxbrokenshieldx is on another level nowxbrokenshieldx is on another level now
i agree with wukka those are good work outs. If you cant or dont want to do all those. for increasing muscle and decreasing fat i recommend bench, curls, situps, pushups, pullups, various dumbell exercises such as curls, shoulders, standing row, flies etc. and if ur interested in becoming more ripped i would highly recommend doing cardio atleast 5 times a week. if ur in good shape i would do atleast 1 mile a day, more if u have time.

for punching speed punch with weights and shadow box
xbrokenshieldx is offline   Reply With Quote
Old 05-08-2007, 09:04 PM   #8 (permalink)
Banned
 
southpaw447's Avatar
 
Join Date: Mar 2007
Location: Pennsylvania
Posts: 6,585
southpaw447 is on another level nowsouthpaw447 is on another level nowsouthpaw447 is on another level nowsouthpaw447 is on another level nowsouthpaw447 is on another level nowsouthpaw447 is on another level nowsouthpaw447 is on another level nowsouthpaw447 is on another level nowsouthpaw447 is on another level nowsouthpaw447 is on another level nowsouthpaw447 is on another level now
go to bodybuilding.com they have a mother load of exercise programs and exercises for each body part. They also have this thing called body space. It's like myspace but for athletes and bodybuilders.

For punching speed, do this shadow boxing exerciese

shadow box with

2lbs dumbells at 50 reps
5lbs dumbells at 50 reps
7lbs dumbells at 50 reps
10lbs dumbells at 50 reps then go all the way back down to 2 lbs (your arms will be dead so it's best to save this for the end of your workout

You can also buy a pair of weighted boxing gloves and do bag or pad work.

For Explosive Power..
Barbell Cleans
Tire Workouts are good too
southpaw447 is offline   Reply With Quote
Old 05-08-2007, 09:31 PM   #9 (permalink)
Das ‹bermensch
 
wukkadb's Avatar
 
Join Date: Jan 2007
Location: San Diego, CA
Posts: 7,633
wukkadb Is Destined For Greatnesswukkadb Is Destined For Greatnesswukkadb Is Destined For Greatnesswukkadb Is Destined For Greatnesswukkadb Is Destined For Greatnesswukkadb Is Destined For Greatnesswukkadb Is Destined For Greatnesswukkadb Is Destined For Greatnesswukkadb Is Destined For Greatnesswukkadb Is Destined For Greatnesswukkadb Is Destined For Greatness
Quote:
Originally Posted by southpaw447
go to bodybuilding.com they have a mother load of exercise programs and exercises for each body part. They also have this thing called body space. It's like myspace but for athletes and bodybuilders.

For punching speed, do this shadow boxing exerciese

shadow box with

2lbs dumbells at 50 reps
5lbs dumbells at 50 reps
7lbs dumbells at 50 reps
10lbs dumbells at 50 reps then go all the way back down to 2 lbs (your arms will be dead so it's best to save this for the end of your workout

You can also buy a pair of weighted boxing gloves and do bag or pad work.

For Explosive Power..
Barbell Cleans
Tire Workouts are good too
bodybuilding and strength training for fighting are very different. bodybuilding focuses on mass, definition, and symmetry. None of those things are important in fighting
__________________



What a stud

Quote:
Originally Posted by swpthleg View Post
The power of Aleks, his small baby and pimp hardcore dogs has granted you useful insight, my friend.
wukkadb is offline   Reply With Quote
Old 05-08-2007, 10:52 PM   #10 (permalink)
Banned
 
southpaw447's Avatar
 
Join Date: Mar 2007
Location: Pennsylvania
Posts: 6,585
southpaw447 is on another level nowsouthpaw447 is on another level nowsouthpaw447 is on another level nowsouthpaw447 is on another level nowsouthpaw447 is on another level nowsouthpaw447 is on another level nowsouthpaw447 is on another level nowsouthpaw447 is on another level nowsouthpaw447 is on another level nowsouthpaw447 is on another level nowsouthpaw447 is on another level now
Quote:
Originally Posted by wukkadb
bodybuilding and strength training for fighting are very different. bodybuilding focuses on mass, definition, and symmetry. None of those things are important in fighting
I am aware of that, but they do have programs for athletes.

check these links out. This site has everything from strenth training to recovering from injuries and if you need supplementation, get it here becuase they **** you at GNC price wise.

Bodybuilding.com - Huge Sports Article Database!
Bodybuilding.com - Huge Nutrition Article Database!
Bodybuilding.com - Huge Training Bodybuilding Article Database!
Bodybuilding.com - Huge Supplements Article Database!
Bodybuilding.com - MMA Fighting Articles!

Last edited by southpaw447 : 05-08-2007 at 10:59 PM.
southpaw447 is offline   Reply With Quote
Reply



Currently Active Users Viewing This Thread: 1 (0 members and 1 guests)
 
Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Trackbacks are Off
Pingbacks are Off
Refbacks are On

VerticalSports
Baseball Forum Golf Forum Boxing Forum Snowmobile Forum
Basketball Forum Soccer Forum MMA Forum PWC Forum
Football Forum Cricket Forum Wrestling Forum ATV Forum
Hockey Forum Volleyball Forum Paintball Forum Snowboarding Forum
Tennis Forum Rugby Forums Lacrosse Forum Skiing Forums
Copyright (C) Verticalscope Inc SEO by vBSEO 3.3.2
Powered by vBulletin Copyright © 2000-2009 Jelsoft Enterprises Limited.
vBCredits v1.4 Copyright ©2007, PixelFX Studios