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

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Old 02-05-2010, 09:56 AM   #1 (permalink)
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16volts has a little shameless behaviour in the past
Lifting Routine

hey guys i was wondering if this is a good lifting routine for weight gain/strength gain:

Day 1:
5x1-|
4x2 |_ Hang Clean/Power Clean (I switch off between the
3x3 | two every other day 1)
2x2_|

5x5-Military Press
5x5-Bicep Curls
5x5-Skullchrusher
5x10-push-ups (hopefully going to be bench press soon, which will be 5x5)
5x10-pull-ups
3x1min.-crunches+25lbs.

Day 2:
5x5-squats
5x5-deadlifts
4x200ft.-walking lunges+115lbs.
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Old 02-07-2010, 03:26 AM   #2 (permalink)
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Prophet has a little shameless behaviour in the pastProphet has a little shameless behaviour in the past
Could be better. Not really sure the bicep curls are necessary.
How is the volume for you, do you think you could do all that on top of MMA skills and conditioning?
Whats your recovery and eating like?
Its got good compound moves in it, but i would recommend squatting and deadlifting on different days, although thats up to you.

Last edited by Prophet : 02-07-2010 at 03:27 AM. Reason: spelling
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Old 02-07-2010, 07:31 PM   #3 (permalink)
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volume wise, i havent quite started mma skill and training yet, recovery is weekends and eating..alot, pretty much as much as i can
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Old 02-08-2010, 10:35 AM   #4 (permalink)
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Prophet has a little shameless behaviour in the pastProphet has a little shameless behaviour in the past
If thats the case, i'd be squatting twice a week, on day 1 and 2 with deadlifting in the middle.

So on day 1 you'd have your oly lifting and some heavy squats.
Then day 2 you can do your pressing and go heavy on the deadlifts.

Then day 3 you have your squatting and lunges, and you could do some more pulling, like pulls ups and rows etc.

Just my two cents.

You have the right idea though - explosive heavy movements.
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