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

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Old 07-18-2009, 07:31 PM   #1 (permalink)
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Opinions On A Routine

ok so i made up my own routine, i weigh 140 pounds and stand about 5'9:

1.5 min jump ropes
2.30-30-30 with sprawling
3.renegade rows-10
4.pull-ups-15 (dead-weight)
5.kettle bell windmills-10 each side
6.Double Kettle bell squats-10
7.Toe Touch Medicine Ball Crunch-10
8.Military Press-10
9.Medicine ball jump squats-10
10.Push-ups-15
11.Side to side medicine ball crunch-10
12.Bottom Up Clean-10 (both arms)
13.Toe Touch Medicine Ball Crunch-10
14.Medicine Ball Jump Squat-10
15.Clap Push-ups-10
16.Side to side medicine ball crunch-10
17.Military Press-10
18.Double Kettle Bell Squats-10
19.Push-ups-15
20.Kettle Bell Swings-10 (alternating hands)
21.Toe Touch Medicine Ball Crunch-10
22.Medicine Ball Jump squats-10
23.Clap Push Ups-10
24.Side to side medicine ball crunch-10
25.Bottom Up Clean-10
26.Double Kettle Bell Squats-10
27.Kettle Bell Swings-10
28.Toe Touch Medicine Ball Crunch-10
29.Clap Push Up-10
30.Medicine Ball Jump Squats-10
31.Side to side medicine ball crunch-10
32.Military Press-10
33.Double Kettle Bell Squats-10
34.Push Ups-15
35.Toe Touch Medicine Ball Crunch-10
36.Bottom Up Clean-10
37.Double Kettle Bell Squats-10
38.Kettle Bell Swings-10
39.Side to side medicine ball crunch-10
40.Renegade Row-10
41.Kettle Bell Windmill-10
42.Pull Ups-15
43.30-30-30 with sprawling
44.5min Jump Rope

So this is the work out routine i have thought up for myself, all of it is done without any rest between reps, if you have any advice on like order, or have better exercises i have two 20lbs kettle bells and a 12lbs medicine ball, also if i just fail at this a better routine would be welcome,
thank you
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Old 07-18-2009, 07:43 PM   #2 (permalink)
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I would do some stretching before hand and maybe a cool down. It sounds good as a cardio circuit but not so much for strength training. Some of it might be unecessary for a single routine. Check out some of the circuits on menshealth.com. What are you wanting to accomplish?
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Old 07-18-2009, 07:49 PM   #3 (permalink)
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basically i would like to accomplish general functional strength and endurance, if you have a better routine with the equipment i said that would be great because currently funds are limited so i cant really go out and buy like..a weight bench and stuff
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Old 07-18-2009, 07:57 PM   #4 (permalink)
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It sounds good for just cardio and endurence. Stretch really good before and after. If you can mix it up every other day with bag training in 3-5 min on 1 min off for 3-5 rounds and mixing up the combos.
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Old 07-18-2009, 08:10 PM   #5 (permalink)
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so any advice on actual strength training? with said equipment?
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Old 07-18-2009, 08:47 PM   #6 (permalink)
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For strength you want to lift weight increasingly and decrease reps as you get closer to 100% 1 rep max. and ladder back down and burn out on last set.

Other things you can do to mix up what you have already is like 6 set pushups, body weight squats or with kettle bells, kettle bell lunges, rows, shadow boxing.

6set pushup: (in pushup position the whole time)
Start in pushup position.
Do a pushup but drop left shoulder 1st almost making a 1/2 circle to then back up
Next do the same dropping right shoulder 1st
Next shoot down into a pushup and sprawl up and forward
Then go backup the opposite way
Next lift one leg up and do a push up
Then the other leg
That's 1 rep

Hope these things help some. If you can get a weight set or gym membership it will help alot. Menshealth.com has a ton of workout that require no equipment.
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