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

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Old 05-03-2008, 01:00 PM   #1 (permalink)
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--------------help with my training routine.--------------

im a 16 year old male who is 5 9' and 210lbs(not in the best shape that i would like to be). i take muay thai classes every monday, wednesday, and thursday. Every tuesday, saturday, and sunday i do cardio and weight training. and friday i just recover and relax. i was wondering wat u guys think i should be doing on my weight training days. like wat type of exercises. and my goal is to get around 185-190lbs and train to become a competitive fighter in the future. thanks!
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Old 05-03-2008, 01:23 PM   #2 (permalink)
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Plyos
Super Sets
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Old 05-03-2008, 01:33 PM   #3 (permalink)
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Plyos
Super Sets
lol maybe a more detailed and more elaborate explanation
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Old 05-03-2008, 04:31 PM   #4 (permalink)
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Deadlifts, squats, rows, cleans, snatches, dips, chins. GO
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Old 05-03-2008, 05:12 PM   #5 (permalink)
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Deadlifts, squats, rows, cleans, snatches, dips, chins. GO

ok wat should my weight be and reps etc. and is my routine good enough or is it too much days of work and only 1 recover day.
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Old 05-03-2008, 05:26 PM   #6 (permalink)
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Plyo Push-Ups (with medicine balls)
Squats
Lunges
Clean & Jerk
Clean and Press
Good Mornings
BlackBurns
Rows
Deadlifts
Pull Ups
Skulls Crushers
Dumbell Snatches
Lat Pulldowns
Crunches
Jump Rope
Airdyne Bike
Bench Press


High Repetition, Low Weight
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Old 05-03-2008, 07:26 PM   #7 (permalink)
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Originally Posted by muaythaiking21 View Post
ok wat should my weight be and reps etc. and is my routine good enough or is it too much days of work and only 1 recover day.
Well I suggest doing 3 days of weight training but 2 of those days should be HEAVY weights with LOW reps, whereas the 3rd day should be more of a endurance type workout with lower weights, high reps, and much less rest time between sets. Set it up something like this:

Day One: ME Upper
Deadlifts: 5x5
Push Press: 6x3
BORs: 4x5
Close Grip Bench: 3x5

Day Two: ME Lower
Squats/Front Squats: 5x5
RDLs: 3x8
Dips: 5x5
Chins: 5x5

As far as endurance goes, I would just pick 3-5 exercises and then do 3 sets of 15-20 reps with about 90 seconds of rest between sets. If you have any other questions feel free to shoot me a pM.
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Old 05-03-2008, 07:34 PM   #8 (permalink)
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Quote:
Originally Posted by southpaw447 View Post
Plyo Push-Ups (with medicine balls)
Squats
Lunges
Clean & Jerk
Clean and Press
Good Mornings
BlackBurns
Rows
Deadlifts
Pull Ups
Skulls Crushers
Dumbell Snatches
Lat Pulldowns
Crunches
Jump Rope
Airdyne Bike
Bench Press


High Repetition, Low Weight
how would i split this up in my routine? do i do like only 3 exercises above and thats my whole weight training please more info thanks
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Old 05-08-2008, 12:48 AM   #9 (permalink)
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The best way i would split that up is to do a version of the classic Bill Starr 5x5.

Monday:
-Squat 5x5
-Bench 5x5
-Bent over row 5x5
-Assistance: Weighted hypers and situps
-If you want to include an explosive movement like powercleans you should do them first thing in the workout and no more than 5 reps per set because form will fall apart at higher reps than that.

Wednesday
-Light squats 4x5 just enough weight to warm up and keep your form good
-Deadlifts 4 sets of 5 to a heavy set of 5
-Incline/military press/push jerks/push presses (your choice) 4 sets of 5 to a heavy set of 5
-Pullups 3 or more sets however many you can do

Friday
-Squat 5x5 adding weight to what you did monday
-Bench 5x5 adding weight to what you did monday
-Rows 5x5 adding weight to what you did monday
-Skullcrushers 3 sets of 8
-Curls 3 sets of 8
-Dips 3 sets if you want (i don't do dips personally)

The most important thing is to try to increase the weight you lift each week. If after 4 or 5 weeks or whatever you feel like your body is drained and achy or you are stalling on your lifts you should take a week or two to deload by decreasing the volume or intensity. After the deload start a little lighter than you left off at and then work your way back up to new personal bests.
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Old 05-08-2008, 06:48 AM   #10 (permalink)
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^^Good advice. 5x5 is always the go to routine for beginners imo.
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