Hey guys I've been an MMA fan for years and I've decided too take the plunge and start training for it. I've been powerlifting for the last 3 years so I've got a good strength base but I've really got to work on my conditioning. (i.e.-powerlifter=fatty fat fat fat)
My plan is basically this:
Step 1-Cut heavy weight training too 2 days a week and work on rigorous conditioning type stuff(bbell complexes, jump rope, high rep mini band stuff, sled dragging, etc) for a few months until I lose some weight and get in better shape.Right now I'm 245 @ about 20% bf, would like too be @ 210-220.
Step 2-Start taking classes in a city nearby(I live in a small town in central AB), probably Arashi Do in Red Deer.This will be hard because I work long shifts(12 hrs) on long hitches(15 days on, 6 off) but I'm pretty obsessive about my hobbies so I should be able too work it out.
Yesterday I did the following at work:
Jump rope x 2 min
Plyo jumps up 2 flights of stairs then back down x 2min
mini band wood chops x 15 a side
3 sets of this
Today I went too the gym
Standind OHP s/s w Chin Ups
Dips s/s w DB Row(both hands, leaning like a BB row)
2 sets x20 reps
I've been doing a powerlifting program called the 5/3/1, which has been awesome for strength but I'll have too switch to some type of full body 2x a week routine.