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

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Old 05-25-2008, 03:55 PM   #1 (permalink)
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Training Routine Help Please.

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, tuesday, and friday. my muay thai classes are 1 hour each and i plan to do another half an hour of wieght lifting after my muay thai class. on wednesday i plan on doing weight lifting (heavy weights low reps like a 5x5) and on thursday i will do something more cardio like and also work muscles (low weights high reps) and then saturday i do the same as wednesday and sunday is recover time. i am wondering what exercises i should be doing for my wednesday, thursday, and saturday routine. i want to lose weight and gain strength and power.
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Old 05-25-2008, 05:34 PM   #2 (permalink)
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Compound lifts. Deadlifts, squats, rows, OH presses, dips, pull ups, chins, cleans, GHR's, SLDLs, etc.
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Old 06-11-2008, 06:49 PM   #3 (permalink)
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i think you should focus on olympic lifts and bodyweight moves such as chin ups, pull ups, dips, press ups, squats, vertical jumps,lunges, crunches, hanging leg riases and clap push ups. The reason for this is that these kinds of lifts dont add as much mass as other compound moves (deadlifts, weighted squats, becnh press) yet will build excelent strength and power.
id consider speed training for power such as sprints, lateral sprints cone/laddder drills etc, as they train the anaerobic system, help develop leg power nad ladder drills build foot speed.
for a weights workout, id reccomend something like this:
Hang clean and press: 2 sets
power cleans: 2 sets
vertical jumps: 3 sets
chin ups: 3 sets(to failure)
dips: 3 sets(to failure)
clap press ups: 3 sets
crunches: 3 sets
hanging leg raises:3 sets

Last edited by gonzalez92 : 06-11-2008 at 06:51 PM.
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