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

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Old 08-22-2009, 02:26 PM   #1 (permalink)
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In need of a workout program!

I'm new here, so I'm not sure where to post but I'll give it a shot.

I've been lifting like a bodybuilder for the past year and a half. I'm 6"2 and weigh 205 pounds. I'm fairly lean, low BF percentage. I've been doing various martial arts styles for my entire life. I want to start doing more MMA-style workouts. I need strength and endurance, especially in my core. I'm extremely proud of the size of my arms, so I'd rather not lose any mass in them.

I need a high frequency program that will excessively work my legs, core, and arms. I have 5 days a week available. Tuesdays and Thursdays are the days I train specifically for fighting. Not a lot of conditioning, just practicing skill.

Any help would be greatly appreciated!
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Old 08-22-2009, 03:23 PM   #2 (permalink)
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Go to defrancostraining.com and click on the articles link. WS4SB or something like that, he is a great coach and it is a solid program. Has 2 upper and 2 lower days, working ME and DE, one of the lower days is jump training. If you read the entire article he even inlcudes a day for conditioning. Give a read, see what you think of it.
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Old 08-22-2009, 05:56 PM   #3 (permalink)
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Quote:
Originally Posted by Brachwah View Post
I'm new here, so I'm not sure where to post but I'll give it a shot.

I've been lifting like a bodybuilder for the past year and a half. I'm 6"2 and weigh 205 pounds. I'm fairly lean, low BF percentage. I've been doing various martial arts styles for my entire life. I want to start doing more MMA-style workouts. I need strength and endurance, especially in my core. I'm extremely proud of the size of my arms, so I'd rather not lose any mass in them.

I need a high frequency program that will excessively work my legs, core, and arms. I have 5 days a week available. Tuesdays and Thursdays are the days I train specifically for fighting. Not a lot of conditioning, just practicing skill.

Any help would be greatly appreciated!
Conditioning beats skill a lot of the time. Its the most important thing going into a fight.
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Old 09-06-2009, 09:35 AM   #4 (permalink)
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Try Body Weight excersices and Power lifting.

1X/wk
Deadlift
Power Clean
Squat
Front Squat
Row
Good Morning


2x/wk
Medicine Ball Push Ups
Pull Ups
Dips
Inverted Row
Lunge Thrust
Squat Thrust
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Old 09-06-2009, 10:03 AM   #5 (permalink)
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Old 09-06-2009, 11:26 AM   #6 (permalink)
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or do that, that program works
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Old 09-24-2009, 02:12 AM   #7 (permalink)
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Re: In need of a workout program!

To get a good work out programme please visit the below site. They provide a good information and useful tips on how to keep body fit and healthy. They provide the best exercise for the work out programme. I found this site in the google while searching for the best work out programme.

The Truth About 6 Pack Abs - 6 pack,abs exercise,fat loss,six pack,6 pack abs,six pack abs loose belly fat,abs workouts
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Old 09-24-2009, 08:34 AM   #8 (permalink)
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Here is a whole body workout. Warm up for 10-15 minutes doing some light cardio, dynamic stretches and bodyweight exercises (prisoner squats, front and side lunges, press ups, floor bridges, supermans etc). Start with a core circuit, do each of these exercises back to back and then rest for 30-45 seconds and repeat for 3 sets. Front plank (20-45 second hold) side plank (20-45 second hold) Russian twists 12 reps. Then move onto the following workout. Barbell squats and step jumps (stand behind a step or platform and perform a 2 footed jump onto it landing softly with knees bent) 4 sets of squats 6-8 reps and 4 sets of 12 step jumps. Alternating barbell lunge 3 sets of 20 reps (10 per leg). Pull ups and plyometric press ups (start with both hands on a medicine ball, drop one hand onto the floor and perform a press up before pushing yourself back over and perform a press up on the other side). 4 sets of both 6-10 pull ups 8-10 press ups. Reverse grip bent over rows 3 sets of 6-8 reps. Barbell clean and press 3 sets of 6-8 reps. Finish off with 3 sets of narrow press ups (hands shoulder width or narrower, elbows tucked in) 3 sets each set until faituge.
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