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

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Old 02-11-2010, 06:14 PM   #1 (permalink)
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New kid. Need input on workout routine please

Ok, so I"m new to mma. I have joined a gym and am trying to get back in shape. I'm 5'9" and weigh 180. The plan for me is to be about 165, fit, and decently toned muscle wise. Here is my nurition. I eat approx 3-4 times a day. I take whey protein as breakfast, after my mma training, ad after working out. Approximately 800-1500 calories a day. I just set a schedule of working out everyday with upper body conditoning on Mon,Wed,Fri. and lower body on tues,thurs,sat,sun alonw with swimming 20mins for cardio. Is this an ok workout?? too much not enough?? I reall would like everyone's opinion. Thanks!
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Old 02-11-2010, 08:28 PM   #2 (permalink)
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That seems like a damn good workout...plenty of muscle building and cardio (maybe add some anaerobic cardio as well but you might get enough from MMA class) and technique work.

The only area that I don't like is the calories. Yes, if you're loosing weight, low cals is good, but the human body has a built in failsafe system. If you are burning too much more that you're putting in, your body goes into survival mode and turns absolutely everything you intake into fat. As a crash diet, extremely low cals works great, but over the long term it leads to negative results. I would recommend an even 1800-2000 over the long term (once you start plateauing).
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Old 02-12-2010, 03:08 AM   #3 (permalink)
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Ok sweet thanks I aprreciate the info. what do you mean anerobic cardio???
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Old 02-12-2010, 04:54 AM   #4 (permalink)
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Ok sweet thanks I aprreciate the info. what do you mean anerobic cardio???
High intensity, all-out, basically. Sprints, Intervals, Hill Sprints, Tabatas, Hard bag/pad work etc
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Old 02-12-2010, 09:53 AM   #5 (permalink)
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I agree that your calories are far to low especially if you are trying to train at a high intensity. Don't think I could get out of bed on 800 calories! What type of exercises are you using for your weight training. I would suggest you focus on working the whole body 2-3 x per week using compound exercises such as squats, deadlifts, clean and presses, snatches, bent over rows. pull ups etc. Then you could include 1-2 days of high intensity cardio to improve your anaerobic fitness using sucjh things as sprints, hill repeats, circuit training etc. Don't forget to work in some rest days into your routine as this is just as important as the training.

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Old 02-14-2010, 11:08 AM   #6 (permalink)
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Ok sweet thanks I aprreciate the info. what do you mean anerobic cardio???
Anerobic carido essentially is cardio that works your muscles faster than your heart can appropriately pump oxygenated blood to them.

Anerobic endurance is really important to building the "frantic" endurance. That is to say, it builds the endurance needed in a rapid-fire combination, serious clinch-fighting as well as a lot of ground fighting.

However standard aerobic endurance is needed to maintain oxygenation during a fight over the longterm, so you don't gas during a fight because of 1. Under oxygenation, or 2. Hyperoxygenation of te muscles.
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Old 02-15-2010, 05:59 PM   #7 (permalink)
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I'm not sure what you would consider weight training since I'm still a newbie at this sport. Training at the gym we do like shadowboxing with weights and bungee cord pull training
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