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post #1 of 2 (permalink) Old 10-03-2008, 09:55 PM Thread Starter
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strenght and conditioning??

im lookin for a s+C routine to perform a couple days a weeks, to build my cardio/anerobic and explosiveness, thanxs for any responces
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post #2 of 2 (permalink) Old 10-04-2008, 03:27 AM
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Ill post up some kettle bell manuals for you. Ive found that a good kettle bell routine 2 - 3 times a week makes you alot stronger then with free weights and depending on how hard you work can greatly improve your streghnth. Ive seen that when it comes to sport specific training kettle bells give you a better results then other forms of free weights and machines. I mean fedor uses them. So I use kettle bells in combination with resistance band sport specific drills.

IE. I will go through a kettle bell routine and then throw punches with a resistance band to work on explosiveness etc. Also in terms of aerobic an danerobic conditioning I use a very specific running routine that I got from some guys at American Top Team. It has never failed me. Keep in mind that you want a 3 to 1 rest ratio when you are doing anerobic conditioning. What I do is I will run around my block and the block that comes right after it and I will have a timer around my neck. It will be set for a 45 secound work load and a 15 secound rest. What you do is you jog for 45 secounds and then sprint full speed for 15 secounds. This will build up both aerobic and anerobic conditioning. I do about 20 minutes of this with a 5 minute warm up and cool down. You need to build up to this of course.

For you I suggest this in terms of running.
Week 1 and 2 - 5 min warm up walk then 5 mins of said running routine followed by a 5 min cool down walk.
Week 3 and 4 - increase the work load to 10 minutes and keep the warm up and cool down the same.
Week 5 and 6 increase the work load to 15 mins
Week 7 and 8 increase the work load to 20 mins.

By the time you finish the 10 min work load you will notice a dramatic increase in your conditioning. You will notice a difference after 2 weeks but the difference aftyer 4 weeks is increditble. After you have done 8 weeks of this you will have ungodly conditioning. Do this 3 times a week and mix it in with kettle bells.

Heres my weekly routine if you copy it and stick to it within 8 weeks you will be a monster conditioning and streghnth wise. I do all of my work outs first thing in the morning before eating to jump start my metabolism and because the first thing thats going to get burned is fat because there is no immediate energy to draw from.

Monday Kettle Bells
Tuesday Run
Wendsday Kettle Bells
Thursday Run
Friday Kettle Bells
Saturday Run
Sunday Rest Day

These morning work outs should take no more then 30 minutes out of your day in the morning and then you can add in a secound work out in the evening which would be your technique training. I alternate and throw in some core training 3 days a week to work out my abbs directly and a full stretching routine which is half an hour long to improve my grappeling and kicking. You might also want to set up a diet while you do all of this. Diets a little more tricky so I wont cover it here.

Heres my sample routine that I am currently doing.

Monday Kettle Bells Stretch Boxing BJJ
Tuesday Run Abs Kick Boxing MMA
Wendsday Kettle Bells Strecth Boxing BJJ
Thursday Run Abs Kick Boxing MMA
Friday Kettle Bells Stretch Sparring BJJ
Saturday Run Abs Mit work MMA

I try to get 4 - 5 hours of training a day and go to work inbetween. Works out fine thats my off season routine. If I have a fight coming up things vary depending on who Im fighting and what my game plan for the fight is. I prepare about 2 months ahead of time. So for the month before I will be doing this routine and on the days I have listed as mma I will be working what I need to work for my game plan.

A month out I will alter everything. For instance if Im fighting a BJJ guy on my bjj days I will be working sub defense and escapes as well as positional control. MMA days I will mainly be working on my sprawl and when Im boxing and kick boxing it will be prodominantly sparring and mit work.

The Week before the fight I will stop my kettle bell and ab training. It will be my last week of sparring and my last week of my running routine. The week of the fight will be very light training because my cardio and streghnth have been built to its peak. I might do one last streghnth training on monday followed by a running session but from there on out Im really going to be relying on sport specific training to maintain everything. IE mits and heavy bag.

Monday = Ill do the last of the hard training if needed
Tuesday Wendsday and Thursday I will be focusing on a really specific routine that will be me just training my game plan. Some light sprawl drills, mit work and BJJ technique. Thursday will be light. Friday I wont train at all and some times if Im sore I will take thursday off all together.

Hope that helps.

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Last edited by mrmyz; 10-04-2008 at 06:02 AM.
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