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

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Old 03-26-2008, 06:48 PM   #1 (permalink)
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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.....
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Old 03-27-2008, 07:42 PM   #2 (permalink)
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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
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Old 03-28-2008, 12:44 AM   #3 (permalink)
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That routine = the suck
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Old 03-28-2008, 01:24 AM   #4 (permalink)
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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?
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Old 03-28-2008, 08:11 AM   #5 (permalink)
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idk. do super sets.
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Old 03-28-2008, 12:22 PM   #6 (permalink)
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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.
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Old 03-29-2008, 12:05 AM   #7 (permalink)
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Strength, but i still want to keep my speed and explosiveness that i already possess......
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Old 03-29-2008, 03:39 AM   #8 (permalink)
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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
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Old 03-29-2008, 08:12 PM   #9 (permalink)
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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.
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Old 03-29-2008, 08:31 PM   #10 (permalink)
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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
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The power of Aleks, his small baby and pimp hardcore dogs has granted you useful insight, my friend.
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