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post #1 of 3 (permalink) Old 09-05-2007, 10:09 PM Thread Starter
mikehmike's Avatar
Join Date: May 2007
Posts: 499
Functional strength workouts

Alright, so recently I have decided to STOP lifting heavy weights for just raw strength. Just alittle info on me:

weight: 175
height: 5`8
age: 23

Currently im benching about 300(max), and I have found the 3 or so days I will lift a week + the thai kickboxing/bjj training that night is just rough..I get very tired and lose strength towards the end of the night and my joints will end up being horrible if i keep pushin heavy weight + mma. Anyways, Im sure I can google enough exercies but I wanted to ask on the forums from some of the guys who are doing this routine now, but I am looking for some functional lifting ideas that will help my punching,kicking,grappling etc but will also maintain my strength etc

Thanks in advance if anyone has some ideas.

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post #2 of 3 (permalink) Old 09-05-2007, 10:17 PM
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Join Date: Jan 2007
Location: San Diego, CA
Posts: 7,633
Week 1:
Day 1:
Speed DL 5 x 3
1 handed BB snatch 4 x 2
1 handed BB row 4 x 6

Day 2:
Clean and Press 8 x 3
DE Push Press 3 x 10
Dips 5 x 5

Day 3:
ATG front squats 5 x 5
OH BB squats 5 x 3
Neider press to full contact twist 5 x 4 (4 each side of each lift)

Week 2:
Day 1:
BOR 4 x 6
Good morning 5 x 5
Saxon side bends 4 x 10

Day 2:
Clean and Press 8 x 2
1 handed DB push press 3 x 6
DE bench 5 x 3

Day 3:
Back Squats 5 x 5
SLDL 4 x 10
Hanging pikes 5 x 5

Or a basic Push/Pull/Squat routine

What a stud

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The power of Aleks, his small baby and pimp hardcore dogs has granted you useful insight, my friend.
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post #3 of 3 (permalink) Old 09-06-2007, 10:06 AM Thread Starter
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Join Date: May 2007
Posts: 499
Thanks for you suggestions man.

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