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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 1 (permalink) Old 11-15-2008, 03:10 PM Thread Starter
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Stength Endurance Help

So I recently started BJJ training again, I have done it before but never with the mind set of wanting to get competitive. Well I noticed since rolling that a lot of these guys are out musceling me(well there technique prolly has something to do with it but you know when grabbing someones arm and they grab yours, there out musceling me). As well as my legs are getting extremely TIRED when im in the guard ? My recent job(recruiter) has left my workout and body in shambles, i dont have as much time and energy to do the shit i used to do. So heres some info on me:
-Build-6'3" _ Large build _ 217lbs _ Broad shoulders _ Long legs and long Arms
-Nutrition- Not much, I try to eat healthy but im running full throttle at work, its hard. I used to eat double 1/4lber's and large fries...But thats changed to grilled chicken and salads.
-Endurance- Decent, Can run 2 miles in 14:30(from my last PT test), I can do cardio for an hour or so. BUT when i weight lift i dont have nearly the matching endurance or strenght to go with the type of build I have. I.E. my buddy can do 50 pull ups no problem(not in a row, sets of 10 or so with small breaks)...I can muster 10 my first set, 5 the next, then 1-3 on my own. Im getting extremely burnt out WAY to fast.
-Strength, as mentioned above, not much. Max bench press may be 200lb's? Again i have VERY long arms, the max I have EVER been able to bench in the height of my RELIGIOUS weight lifting days was 265. I would be happy with 235 right now.

Ok so back to the reason of this post, when im rolling(and after wards the way I feel) My forearms are burnt and im having trouble keeping my legs wrapped arround my opponent for extended periods of time. I try to go for body triangles and restrict air flow but the fact of the matter is i cant hold it for long enough to make a difference. What can I do to get some strength back? I mean USEABLE strength? I could give a **** less how my abs look and how much i can bench, those are just examples.

My new workout:
Day 1...Randy couture bar exercise
some running/eliptical
bench with dips superset(10-15 reps)
Im usually using a 45lb bar and 5lbs on each side(10 is to much to get through the entire exercise, 5 is to little, so i just do 10reps instead of 8)

day 2
random light run/eliptical cardio for 20 mins
forearm exercises(hard to explain, but they work, 3 exercises supersetted)
leg squeeze machine? (theres one that you squeeze and one that push from in to out, think its called the abductor?) 3 sets -20 reps 50lbs then 5 reps 110 lbs supersetted
box jumps-20 reps ( i can actually verticly jump 40"from a stand still, white boy got some ups)

Thats about it...tell me some exercises to add in? Just give me sample day workouts, ill change it up EVERYDAY to keep myself motivated. Ive also added amino acids before meals, protein shakes after workout, creatine before and after, and a gnc vita-pak before workout...point me in the right direction.

Last edited by supermech21; 11-15-2008 at 03:13 PM.
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