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post #1 of 3 (permalink) Old 06-05-2008, 07:37 AM Thread Starter
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Join Date: Jun 2008
Posts: 3
Thumbs down My workout routine. Your opinions/feedback.

My name is Jonathan.I'm 15 and I just started getting in to MMA.

I'm trying to find a place to train MMA at but until then I want to get in to real good fighting shape.

Here's the routine I've started last week:

its a five day cycle
I do 100 pushups each night, and 5 pullups each time I pass through my door ( adds up to about 60-100 a day)

day 1+3:
Pistols- 5x2 with a 15 pound dumbbell.
military press- 5x5 with a 19.5 kg dumbbell each hand.
5 rounds of 3 minutes jump rope with one minute rest.

day 2+4:

sometime around the day i do
3x30 calve raises (i think thats the name) with BW + 34 kgs
and 3x30 shrugs with 17 kgs each hand.

and later on that day i do:

a core circuit that includes:
russian twists, v-ups,a lower back exercise, and chinnies.
also for 3 minutes and 1 minute rest. I do it 3 times, trying to go for 4 but I'm pretty much spent after 3 circuits of that.

than I do the bas rutten Boxing workout 5x3 minute rounds

and finish with some neck work.

day 5: rest

this routine is basically a combination of some routines I've tried, I used the parts of those routines that i found to work.

What do you think about the routine?
what should I add? lose?

Thanks a lot,
JonathanSomer is offline  
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post #2 of 3 (permalink) Old 06-05-2008, 10:37 PM
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Join Date: Mar 2008
Posts: 10
The routine is pretty good.

Before i recommend mine, just keep in mind that you should adjust this routine, just like any routine, to the current shape your in. As i have now idea what your height, weight or build is. (Maybe include in next post?)

Anyways... Here goes.

I personally have a pretty organized routine.
I modified an old Muay Thai routine that my coach gave me. Its broken up into three days, each working on two specified muscle groups each day.
It is as follows:


Day 1 - Chest/Biceps

-Flat Bench Press: 3x10 reps
-Incline Bench Press: 3x10 reps
-Flies: 3x15 reps
-Push Ups: 3x20 reps

-Barbell Curls 3x15 reps
-Dumbell Curls 3x15 reps

Day 2 - Back/Triceps

-Deadlift: 3x10 reps
-Rows: 3x10 reps
-Upright Rows: 3x10 reps

-Skull Crushers: 3x10 reps
-One Arm Extensions: 3x10 reps
-Pull Downs: 3x15 reps

Day 3 - Legs/ Shoulders

-Squats: 3x10 reps
-Quad Curls: 3x10 reps
-Hamstring Curls: 3x10 reps
-Rocking Calf Raises: 3x10 reps

-Clean and Jerks: 3x10 reps
-Shoulder Press: 3x10 reps
-Shoulder Flies: 3x10 reps

Try to include at least 2 runs a week in order to get in good cardio shape. Which is undoubtedly one of the most important factors in MMA. Mine are anywhere from 2 to 5 km in length.

*Find weights that are appropriate for your fitness level*


Now this works great for me. But everyone is different. I'd love to hear how it works for you. Feel free to shoot me a PM regarding your progress.

Good Luck, Train Hard.

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post #3 of 3 (permalink) Old 06-06-2008, 05:20 AM Thread Starter
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Join Date: Jun 2008
Posts: 3
I've tried routines like the one you recommended but the thing is that if you are able to do more than one exercise for the some muscle you are probably not using 100% on the exercises before.

and the way he divided it is weird to me because the biceps work on the bicep day and the back day. and do the triceps on the chest triceps and shoulder day.

it seems to me he gave you a bodybuilding routine rather than a strength routine.

my height is 182 cm. and weight is 86-7 kg.
but fat percent is around 13% so I'm not fat but I'm pretty wide..

JonathanSomer is offline  

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