Weights Request.... - MMA Forum - UFC Forums - UFC Results - MMA Videos
Strength & Power Training Discussion of strength training as part of your MMA conditioning program.

 
LinkBack Thread Tools Display Modes
post #1 of 10 (permalink) Old 03-26-2008, 06:48 PM Thread Starter
MMA Fanatic
 
Join Date: Apr 2007
Posts: 63
 
Weights Request....

I don't no were to start, to be honest lol, i've tried several weights rotines i've tried G.S.P's, Matt Hughes, and a couple others and also one i found in a fitness book. But nothing really seems to work and feel right while i'm doing it.

I'm roughly 6ft, and weight 70-72kg which is roughly 155lbs i think or maybe a bit over. My goal is to pritty much put back on a couple kgs of solid muscle instead of fat and what not. I no i can get up to around 74-75kg cause i used to weigh 78-80kg when i played Aussie Rules, now i train & fight in the art of Muay Thai lol always wanted to say that.

I was just wondering if someone has a good solid weights lifting program which i can use from Monday- Friday or Saturday...

Would be very grateful if someone could help me out here... I'm all ears.....
Aussie Bad Boy is offline  
Sponsored Links
Advertisement
 
post #2 of 10 (permalink) Old 03-27-2008, 07:42 PM
MMA Fanatic
 
Join Date: Mar 2008
Posts: 10
 
Monday-
Squat- 5 sets of 5 reps (dont train to failure)
Deadlifts- 5 sets of 5 reps (dont train to failure)
Standing calf raise- 5 sets of 10 reps
Leg raises- 5 sets of 10 reps
Incline sit ups- 3 sets of 10-30 reps

Tuesday-
Incline barbell bench press- 5 sets of 5 reps(not to failure)
Seated dumbbell shoulder press- 5 sets of 8 reps
Bicep cable curls- 5 sets of 10 reps (from low pulley)
Tricep push downs- 5 sets of 10 reps (using straight bar attahment)
Bent over dumbbell lateral raises- 3 sets of10-15 reps

Wednesday-
30 mins of cardio
15 mins of stretching
5 mins of plyo work

Thursday-
Leg press- 4 sets of 15 reps
Leg curls- 4 sets of 15 reps
Wide grip pull downs- 4 sets of 15 reps
Hyper extensions- 4 setsof 10 reps
Pull down ab crunches- 4 sets of 15 reps

Friday-
Incline bench press- 5 sets of 5 reps
Cardio for 30 mins

hope this helps
N0_Mercy is offline  
post #3 of 10 (permalink) Old 03-28-2008, 12:44 AM
Das Übermensch
 
wukkadb's Avatar
 
Join Date: Jan 2007
Location: San Diego, CA
Posts: 7,633
                     
That routine = the suck




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  
post #4 of 10 (permalink) Old 03-28-2008, 01:24 AM
Banned
 
southpaw447's Avatar
 
Join Date: Mar 2007
Location: Pennsylvania
Posts: 6,585
                     
If you can tell us what your goals are it would be a lot easier to give you advice.

For example are you Lifting for endurance? Strength? Explosiveness? Size?
southpaw447 is offline  
post #5 of 10 (permalink) Old 03-28-2008, 08:11 AM
MMA Fanatic
 
Join Date: Mar 2008
Posts: 10
 
idk. do super sets.
N0_Mercy is offline  
post #6 of 10 (permalink) Old 03-28-2008, 12:22 PM
MMA Fanatic
 
Join Date: Mar 2008
Posts: 88
 
If you want some endurance and to make yourself be able to work out long always start with a nice little run(I do a mile) then some stretching(about 10-15 minutes) then you lift what you think will help or what you usually do. Then end with a little run(I normally run less than the beginning one) then some more stretches to cool down.
Fearless13 is offline  
post #7 of 10 (permalink) Old 03-29-2008, 12:05 AM Thread Starter
MMA Fanatic
 
Join Date: Apr 2007
Posts: 63
 
Strength, but i still want to keep my speed and explosiveness that i already possess......
Aussie Bad Boy is offline  
post #8 of 10 (permalink) Old 03-29-2008, 03:39 AM
Das Übermensch
 
wukkadb's Avatar
 
Join Date: Jan 2007
Location: San Diego, CA
Posts: 7,633
                     
Quote:
Originally Posted by Aussie Bad Boy View Post
Strength, but i still want to keep my speed and explosiveness that i already possess......
Here man, do this routine:


Day One - Squat
Barbell ATG Back Squat - 5x5
Barbell ATG Front Squat - 3x5
Lunges - 3x8-12
Calf Raises - 3x8-12

Day Two - Press
Push Press - 6x3
Close Grip Bench - 3x5
Military Press - 3x5
Weighted Dips - 5x5

Day Three - Pull
Deadlifts - 6x3
BORs - 4x5
Chins/Pullups - 6x2
Hammer curls - 3x8


If you want to throw in extra thing, I would suggest throwing in some CLEANS SNATCHES or OH Squats before your workout each day. Stick to a lot of sets(6-9), and not a lot of reps(1-3). Focus on lifting with correct form, lifting heavy weights, and moving the weight explosively. As someone much more wise than myself once said, "Your goal in the gym should be simple: more reps performed more explosively with more weight in less time." If you have questions concerns etc feel free to shoot me a PM




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  
post #9 of 10 (permalink) Old 03-29-2008, 08:12 PM Thread Starter
MMA Fanatic
 
Join Date: Apr 2007
Posts: 63
 
Thanks heaps mate, just one quick question do i do the workout everyday eg. Monday-Squat, Tuesday-Push, Wednesday- Pull an then the same for Thursday through Saturday??? or should i just rest a day then lift, rest a day then lift??

thanks heaps again mate

Last edited by Aussie Bad Boy; 03-29-2008 at 08:24 PM.
Aussie Bad Boy is offline  
post #10 of 10 (permalink) Old 03-29-2008, 08:31 PM
Das Übermensch
 
wukkadb's Avatar
 
Join Date: Jan 2007
Location: San Diego, CA
Posts: 7,633
                     
Quote:
Originally Posted by Aussie Bad Boy View Post
Thanks heaps mate, just one quick question do i do the workout everyday eg. Monday-Squat, Tuesday-Push, Wednesday- Pull an then the same for Thursday through Saturday??? or should i just rest a day then lift, rest a day then lift??

thanks heaps again mate
Well it's a 3 day split and meant to do throughout the week, for instance.

Monday - Squat
Tuesday - Rest
Wednesday - Rest
Thursday - Press
Friday - Rest
Saturday - Deads
Sunday - Rest




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

Quick Reply
Message:
Options

Register Now



In order to be able to post messages on the MMA Forum - UFC Forums - UFC Results - MMA Videos forums, you must first register.
Please enter your desired user name, your email address and other required details in the form below.

User Name:
Password
Please enter a password for your user account. Note that passwords are case-sensitive.

Password:


Confirm Password:
Email Address
Please enter a valid email address for yourself.

Email Address:
OR

Log-in









Human Verification

In order to verify that you are a human and not a spam bot, please enter the answer into the following box below based on the instructions contained in the graphic.




Currently Active Users Viewing This Thread: 1 (0 members and 1 guests)
 
Thread Tools
Show Printable Version Show Printable Version
Email this Page Email this Page
Display Modes
Linear Mode Linear Mode



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

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

 
For the best viewing experience please update your browser to Google Chrome