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Strength & Power Training Discussion of strength training as part of your MMA conditioning program.

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post #1 of 4 (permalink) Old 02-05-2008, 04:30 PM Thread Starter
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Whats up guys, i'm 24 years old, 135 lbs and 5' 10" tall, so i'm pretty slim. I love boxing and mixed martial arts and have been trying to base my routine on them in order to keep my self motivated. I am working on setting up a routine to get my stamina up and at the same time bulk up and gain strength. I have been having a really hard time with this because from what i understand in order to get my stamina up i have to be doing some intense cardio workouts? (Please feel free to correct me if i'm wrong i'm pretty new to all of this.) But at the same time being that i am pretty slim right now i want to make sure that my workouts will help me bulk up and gain maxumim strength. Below is the routine i have set up, and been using for about 3 weeks now, ( i havent beed seeing huge results but it also has only been 3 weeks) I do the stregth training 3 days a week and the boxing and light cardio on the days in between. The strength training is comprised of a short upper body only workout that i set up, followed by a full body workout that i found in Mens Fitness Mag, it was set up by an MMA Stength and Conditioning Coach named Zach Even-Esh. The title of the work out was "Burn Fat Build Muscle", which only applies to what i am trying to do parrtially, but even though i was a fat burning routine i decided to give it a whirl and found it to be one of the best workouts i had done yet. I am just worried that since it is geared towards fat burning it might hurt my chances of bulking up?? Well, here is my routine, let me know what you think.

Please let me know if there are better Upper Body workouts i can do other than the ones i am to help me bulk up and gain strength, and please let me know if you think this routine will work for my goals of upping my stamina and bulking up or if i should change it around. Thanks Guys!!



"Upper Body Workout" -all done as supersets

Standing Barbell Curl- 2 sets of 8 reps
Single Arm Tricep Push Down- 2 sets of 12 reps

Chest Press- 2 sets of 8 reps
Wrist Curl- 2 sets of 15 reps

"Full Body Workout" -Super Sets

1A: Clean and Press- 4 sets of 5reps
1B: Mixed Grip Pullup- 4sets of 10 reps

2A: Floor Press- 3 sets of 5 reps
2B: One arm dumbbell row- 3 Sets of 8 reps

3A: Medicine ball sit-up- 1 set of 50 reps
3B: Swiss Ball back extension- 1 set of 50 reps

Day Two:

"Upper Body Workout" - done as super sets

Seated bumbbell curl- 2 sets of 8 reps
Tricep Dips- 2 sets of 12 reps

Close Grip Chest press- 2 sets of 8 reps
Reverse wrist curl- 2 sets of 15 reps

"Full Body workout" -done as circuit 3 times

A: walking lunge- 10 reps

B: Medicine ball mountain climber- 10 reps

C: Medicine ball Pushup- 10 reps

D: Prisoner Squat (body weight squat)- 20 reps

E: Mixed Grip pull-up- 8 reps

F: Hanging Leg raise- 5 reps

G: Jump Rope- 50 reps

Day Three:

"Upper Body Workout"- Done as superset

Standing Dumbbell curls- 2 sets of 8 reps
Tricep Pushdown- 2 sets of 12 reps

Staight arm lat pull down- 2 sets of 10
Wrist Curl- 2 sets of 15 reps

"Full Body workout" -done as superset

1A: Deadlift- 5 sets of 5 reps
2B: Medicine ball V-up - 5 sets of 12 reps

2A: One-arm dumbbell clean and press- 3 sets of 5 reps (each arm)
2B: Horizontal pull-up or lying row- 3 sets as many reps as possible

3A: Two-hand Dumbbell swing- 2 sets of 15 reps
3B: Jumping lunge- 2 sets of 8 reps each


Every other day-

"Speed Bag and Jumprope"- done as superset

1A: Speed bag training- 3x 3 min rounds
1B: Jumprope- 3 sets of 75 reps

"Heavy bag"

Heavy bag- 3x 3 min rounds

Thats it!!

That took forever to type out but i knew it was the best way to go about it to get some good feedback and advice so if you read it please help me out. Is this a good routine to help bulk up and gain strength? I don't need to be huge just tying to go from my now 135 lbs to somewhere around 145-150. But i really want to stay focused on gaining strength and stamina also, so if you know any better excersizes i can do that would be better PLEASE let me know, espcially as far as bulking up my upper body goes. Thanks
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post #2 of 4 (permalink) Old 03-12-2008, 02:28 AM
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You seem to do more cardio than weight training, which should help the stamina and keep you lean, but won't so a thing for bulking up. To get bigger, you'll have to give your muscles recovery time, which your workout doesn't seem to allow, but you'll also have to hit them harder than your current workout. Those pre-fashioned mens mag workouts are great starting points, but you need to evolve them to fit your own body and desires.
If you want to see a bulking routine, I can outline my own weight regimen. I'm 5'11" 220 and fairly solid..by all magazine accounts I'm overtraining, but my body seems to respond well and wants more when I try to cut back. Workout routines are highly personal things, everyone will respond differently.
The next biggest thing is nutrition. You can lift all the weights in the world and not gain an inch if you don't eat right. Again, the magazine outlines are great starting points, but a lot of times unrealistic.
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post #3 of 4 (permalink) Old 03-20-2008, 11:37 PM
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If you want to bulk, lift heavy, but the key is eat a lot!!! Trust me its pretty simple, you have to eat. Your metabolism is probably really fast so dont worry right now about over eating.
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post #4 of 4 (permalink) Old 03-21-2008, 08:32 PM
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lift heavy, eat till you puke then eat a littel more. forget about cardio for now its just burning the calories you need to bulid mass. nothing will get your hart pumping like squating.
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