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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 3 (permalink) Old 08-11-2009, 11:53 AM Thread Starter
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MMA Workout planning help?

Hello, my name is rich im about five foot four and weigh 148 lbs and im fourteen years old. I currently weight lift but want to know a workout that would help me prepare for mma, as i am at a good age that if i get involved early i think it would help. Currently im working with a 2 day rotation, with no break days. Here is my schedule.
Day 1
Benchpress- 3x25
Skull Crushers- 3x25
LAT pulldown-3x25
Bicep Curls w/ bar 3x25
Wrist Curls 3x25

Day 2
Leg extentions 3x25
leg curls 3x25
squat 3x8
dead lift 3x8

I Dont think my current workout is very good at all, so could someone please help me to get a better workout that will help me lose weight and gain strength. Also, i have access to a full gym with all the works, and it has treadmills etc incase they can be used. Im also free everyday to lift, if you want ot incorperate that into the schedule. Thankyou very much.
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post #2 of 3 (permalink) Old 08-11-2009, 10:54 PM
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Yep, not very good. You should bookmark this page and read it over and over.

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post #3 of 3 (permalink) Old 08-13-2009, 06:09 AM
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those rep ranges are way too much. you really shouldn't be going out there making your own routine unless you've got experience.

heres a short explanation on different rep ranges and their effects

reps in the range of 3-5 will increase strength. at first you'll be able to increase the weight each workout, but sooner or later the progess will slow down. reps between 8-12 are for endurance, but also to build muscle. this is pretty much what bodybuilders go for. anything more than 12 reps is purely endurance, you won't make any strength gains whatsover doing 25 reps.

go with something like starting strength as wukkadb suggested. seeing as your only 14, you will be making incredible strength gains early on. thats called noob gains, once your muscles are fully adjusted to lifting weights the gains will slow down. make sure you get enough carbs, proteins and fats in your diet to really maximize your gains, diet is just as important as the actual lifting.

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