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

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Old 08-13-2009, 11:33 AM   #1 (permalink)
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Major lifts on same day routine

hey now i have seen this routine somewhere and was wondering if its any good really here it is

its a 2 day routine with a 3rd day light thrown in every 2 weeks so it goes like this

Squats 5x5 ramping
Bench Press 5x5
Dl 5x5
Incline bench 5x5

day 2 at the end of the week so plenty of rest and medium weight

Back Squats: 5 x 5
Incline Bench Press: 5 x 5
Bent over row 5x5
Military press 5x5 (quite heavy)
Straight Arm Pullovers: 2 x 20

Is this any good?
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Old 08-13-2009, 11:36 AM   #2 (permalink)
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because i was thinking of another one too where it goes 2 days aswell

Day 1
Bench 5x5
Squat 5x5
Incline 5x5

Day 2
Dl 5x5
Bent over rows 5x8
Powercleans 5x5
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Old 08-13-2009, 12:13 PM   #3 (permalink)
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ok i know im talking to myself but i just spoke to someone who explained it all and apprently its good fro strength....see told you all i would change to just compound

Here is what he said

Monday
Squats 3x5
Bench 5x5
Dl 2x5
Behind neck press 3x5

Thursday
Squats 3x5
Infront military press 3x5
Pendlay Row 3x5
Chins 2x8 linked with pendlay rows ( as replacement for powercleans)

Then on a saturday is my bodyweight day
4 sets of chins to fail
3 sets of shoot (split) squats 10 each side
4 sets of chins to fail (hands facing in)
3 sets of shoot squats again
Powerpressup 3 sets of 10
Squats 20
one leg press ups swapping leg 3 sets of 10
squats 20
2 sets of fail chins again one out and one in.
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Old 08-13-2009, 12:39 PM   #4 (permalink)
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Quote:
Originally Posted by lazyfighter View Post
ok i know im talking to myself but i just spoke to someone who explained it all and apprently its good fro strength....see told you all i would change to just compound

Here is what he said

Monday
Squats 3x5
Bench 5x5
Dl 2x5
Behind neck press 3x5

Thursday
Squats 3x5
Infront military press 3x5
Pendlay Row 3x5
Chins 2x8 linked with pendlay rows ( as replacement for powercleans)

Then on a saturday is my bodyweight day
4 sets of chins to fail
3 sets of shoot (split) squats 10 each side
4 sets of chins to fail (hands facing in)
3 sets of shoot squats again
Powerpressup 3 sets of 10
Squats 20
one leg press ups swapping leg 3 sets of 10
squats 20
2 sets of fail chins again one out and one in.
http://startingstrength.wikia.com/wi..._Strength_Wiki
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Old 08-13-2009, 05:36 PM   #5 (permalink)
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yeah thats where he saw it i checked it out too and bookmarked it. but i added the third day of just bw excersises
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