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

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Old 08-10-2009, 11:25 PM   #1 (permalink)
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NoMore has a little shameless behaviour in the past
Help me?

First off let me say that right now I am 6'3" 140 lbs 16 years old.

Now, my problem is that I don't have enough money to go to a gym, but I have a Competitor 343 Series weight bench with about 200 lbs of weight, one dumbell, and a curling bar. Nor do I have anyone to really spot me as my parents are rarely home.

I'm looking to bulk up quite a bit so as not to look so damn scrawny, but also to be able to hold my own in a fight, and possibly start training in BJJ or Muay-Thai.

Can someone help me with a workout routine possibly?

Thanks.
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Old 08-11-2009, 09:10 AM   #2 (permalink)
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give this whole body workout a go. Warm up for 5-10 minutes doing some light cardio (skipping, jogging, shadow boxing etc). Do all these exercises back to back performing 8-10 reps of each.
Plank (hold for 30 seconds), Side plank (hold for 30 seconds), Press up, bent over rows, barbell clean and press, barbell lunges, one arm dumbbell snatch, barbell stiff legged deadlifts, barbell step ups onto bench and tricep dips off the bench. Rest for 1-2 minutes and then repeat the circuit. Aim to do it 3 times. Make sure you increase the weight once an exercise starts becoming easy and make sure you follow a good eating plan with plenty of protein to help increase muscle size.
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