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

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Old 12-27-2006, 06:59 AM   #1 (permalink)
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my routine

Im going to start getting serious with training again so Im thinking about doing 2 hours + of cardio and including weight training into the equation for muscle indurance. So far this is my routine tell me what you guys think.

Monday
Run 7:00 am
Bike 7:30 am
Striking 6:00 pm
Cardio 8:30 pm
Bicep / Triceps / Back/ Ab's 9:30 pm

Tuesday
Run 7:00 am
Bike 7:30 am
Striking 6:00 pm
Cardio 8:30 pm
chest / shoulders / lower back / abbs 9:30 pm

Wendsday
Run 7:00 am
Bike 7:30 am
Jiu Jitzu 6:00 pm
Cardio 8:30 pm
legs / abbs 9:30 pm


Thursday
Run 7:00 am
Bike 7:30 am
Striking 6:00 pm
Cardio 8:30 pm
Bicep / Tricep / Back/ Abbs 9:30 pm

Friday
Run 7:00 am
Bike 7:30 am
Striking 6:00 pm
Cardio 8:30 pm
chest / shoulders / lower back / abbs 9:30 pm

Saturday
Striking 11:00 am
Bike 2:00 pm
Technique 3:00 pm
legs/abbs 4:00 pm

Sunday

Bike 11:30 pm
Cardio 10:30 pm
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Old 12-27-2006, 11:57 AM   #2 (permalink)
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looks good
Couple of points from me, try to keep your chest and shoulder workout a couple of days apart. Both muscle groups help press and push so its better to separate and isolate. Another thing is your regimen looks very packed and you mite get over trained. You may have to tweak it a little every week before your totally comfortable with it. I also suggest that you totally revamp your regimen every three months to prevent your muscles from getting used to the work out. Hope this helps.
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Old 12-27-2006, 08:41 PM   #3 (permalink)
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yeah I just ripped off the weight routine from tito ortiz. Its not supposed to be heavy weights its more about muscle endurance. Im also thinking about making it so the first half of the week I train muscle indurance and the secound half of the week I make the weight training faster paced like cirquit training so I can develop more explosive streghnth and twitchy muscle fiber.

The whole routine is more about muscle stamina than anything so im not going to be lifting heavy weights. The rest of it is just to improve my indurance.

Im going to be doing bag work as my cardio conditioning and set up various combinations that I can use in fights and then working each combination continuously for 10 5 minute rounds. This will also get my body used to the mma application and give me an overabundance of stamina.
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Old 12-27-2006, 08:42 PM   #4 (permalink)
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Weights
Day 1
Regular Bicep Curls 4 Sets of 10 Bicep
Hammer Curls 4 Sets of 10 Bicep
Preacher Curl 4 Sets of 10 Bicep
Cable Curls 4 Sets of 20 Bicep
Rope Pull downs 4 Sets of 15 Tricep
Skull Crushers 4 Sets of 10 Tricep
3 Legged Dog 4 Sets of 10 Tricep
Bent over cable rows 4 Sets of 20 Back
Cable Row 4 Sets of 10 Back
Cable Pull down 4 Sets of 10 Back
Hanging leg raises 4 sets of 15 Abbs
2M Medicine Ball 2 sets of 3mins Abbs
Oblique twists 4 sets of 20 Abbs

Day 2
Dumbell Presse 4 Sets of 10 Chest
Incline Dumbell Press 4 Sets of 10 Chest
Dumbell Pull ups 4 Sets of 10 Shoulders
Dumbell raises 4 Sets of 10 Shoulders
Str8 Dumberll raises 4 Sets of 10 Shoulders
Back ups with bar 4 sets of 10 Lower Back
Hanging leg raises 4 sets of 15 Abbs
2M Medicine Ball 2 sets of 3mins Abbs
Oblique twists 4 sets of 20 Abbs

Day 3
Leg Raises 4 Sets of 10 Legs
Ham String Raises 4 Sets of 10 Legs
Legg Press 4 Sets of 10 Legs
Bar Bell Squats 4 Sets of 10 Legs
Hanging leg raises 4 sets of 15 Abbs
2M Medicine Ball 2 sets of 3mins Abbs
Oblique twists 4 sets of 20 Abbs
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Old 12-27-2006, 10:06 PM   #5 (permalink)
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I do weights for muscle endurance, using a method that I devised myself. I'd like to share it with you, and if you ever wanted to give it a try, I'd really like to hear how you get along.

Any exercise you do, set the weight to about 60% what you would do if you were doing 3 sets of 8-10. Now you 'staircase' them: do 1 rep (easy, I know), then without replacing the weight/resting, take 5 breaths and then do 2 reps, another 5 breaths without rest, then 3 reps. You will do this all the way up to 10.

You will find this is very, very easy until you get to around 8, and then it is really, really hard. And that is the golden bit- the last 8, 9 and 10 when your muscles are already very tired. In total you'll do 55 reps, but for some reason it is much more tiring than doing 5 sets of 10 and then 1 set of 5. Weird.

As I mentioned, one of the key things is not to give yourself real rest. When I do situps, I do them with elevated knees so that my shins are parallel to the floor, and I don't bring my knees down between sets. That makes it stupidly harder. When I bench press I keep the weight pressed up between reps, I don't replace the bar (stupidly harder, again). For bicep curls, I don't put the dumbells down, and keep my grip tight on them (works the forearms more, but still much harder as a result). You get the idea.

A nice bonus about this method: you go on one piece of equipment once. If other people are in your gym, they can't use your equipment before you've finished a set.
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Old 12-27-2006, 11:58 PM   #6 (permalink)
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ill give it a shot, you sold me on the you only go on one one peice of equipement once
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Old 12-28-2006, 03:59 AM   #7 (permalink)
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Quote:
Originally Posted by mrmyz
ill give it a shot, you sold me on the you only go on one one peice of equipement once
It's a big plus
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