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post #1 of 5 (permalink) Old 05-10-2007, 10:58 PM Thread Starter
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Please rate my Training Schedule....

It took a lot of tweaking to get to this point but im still not sure if it's as good as I can get it.

Day 1 - Conditioning Work
Day 2 - Weights (Back & Legs)
Day 3 - Conditioning Work
Day 4 - Floor Work
Day 5 - Weights (Chest & Arms)
Day 6 - Conditioning Work
Day 7 - 15-minute workout
---------------------------
---------------------------
Conditioning Work
-----------------
Burpees - 30 sec
Squat Thrusts - 30 sec
Lunge Thrusts - 30 sec
20 Crunches
Plyometric Push-ups (to failure)
Tuck Jumps - 30 sec
(1 minute rest, repeat 2 more times.)

(shoulder circuit(2.5lbs wrist weights)
Straight Punching - 30 sec
overhead punching - 30 sec
Rear delt raises - 30 sec
Lateral raises - 30 sec
shoulder presses - 30 sec
side or front hold - 30 sec
(1 minute rest, repeat 2 more times)

(abs circuit)
Crunches - 1 min
Lying leg raises - 1 min
hanging knee tuck - 1 min
(1 minute rest, repeat 2 more times)
-------------------------------------
-------------------------------------
Weights (Back & Legs)
-----------------------
Deadlift 4 sets, 10-15 reps.
one-arm dumbbell row 4 sets, 10-15 reps.
Squat jumps 4 sets, 20 reps
Bent-over dumbbell row wide 4 sets, 10-15 reps.
Stiff leg deadlift 4 sets, 10-15 reps.
Lunge jumps 4 sets, 10-15 reps.

Leg superset
Leg press 3 sets, 10-12 reps.
Leg extension 3 sets, 10-12 reps.

Back Tri-set
Seated cable row 3 sets, 10-12 reps.
Front pulldown 3 sets, 10-12 reps.
Standing cable row 3 sets, 10-12 reps.
--------------------------------------
--------------------------------------
Weights Chest & Arms
-----------------------
Dumbbell bench press 4 sets, 10-15 reps.
Close grip bench press 4 sets, 10-15 reps.
Bent over rows 3 sets, 10-15 reps.
Dumbbell curls 4 sets, 10-15 reps.
Reverse grip curls 4 sets, 10-15 reps.
Tricep kickback 4 sets, 10-15 reps.
overhead tricep extensions 3 sets, 10-15 reps.
Plyometric push-ups 4 sets, to failure.

Arms superset
Standing bicep curls 3 sets, 8-12 reps.
Overhead tricep extensions 3 sets, 8-12 reps.

Chest Tri-set
Flat bench dumbbell press 3 sets, 8-12 reps.
Push-up 3 sets, to failure.
---------------------------
---------------------------
Floor Work
(30 minutes total)
Burpees - 30 sec
Squat Thrusts - 30 sec
Lunge Thrusts - 30 sec
20 crunches
Plyometric Push-ups to failure
Tuck Jumps - 30 sec
(1 minute rest, repeat 9 more times)
-----------------------------------
-----------------------------------
15-minute workout (without rest)
-----------------------------------
Alternate between the Y-squat and the spiderman pushup for three sets of each. Then I perform the remaining three exercises consecutively without rest doing three sets of each.

Y-Squat - 12 reps per set.
Spiderman Push-ups - Eight reps per side.
Wall Slide - 10 reps per set.
Single-leg romanian deadlift - eight reps per leg.
Spiderman lunge - Alternate legs for 20 reps per set.
-----------------------------------------------------

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post #2 of 5 (permalink) Old 05-10-2007, 11:06 PM Thread Starter
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Also If you don't do shoulder circuits you probably think that 2.5 lbs is easy but when you got for that length of time without rest it leaves your shoulders totally fried. Thats probably my favorite exercise in my entire schedule. Hope to gets lots of feedback from you all, try and give me some tips if you see anything to improve please

Supporting...

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Vitor Belfort
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post #3 of 5 (permalink) Old 05-10-2007, 11:28 PM
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What a stud

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Originally Posted by swpthleg View Post
The power of Aleks, his small baby and pimp hardcore dogs has granted you useful insight, my friend.
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post #4 of 5 (permalink) Old 05-10-2007, 11:40 PM Thread Starter
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reason?

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Fedor Emelianenko
BJ Penn
Forrest Griffin
George St.Pierre
Sam Stout
Vitor Belfort
Dan Henderson
Cory MacDonald

'08 Road To Victory
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post #5 of 5 (permalink) Old 05-10-2007, 11:41 PM
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check out my thread in the Strength and Power section




What a stud

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Originally Posted by swpthleg View Post
The power of Aleks, his small baby and pimp hardcore dogs has granted you useful insight, my friend.
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