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post #1 of 6 (permalink) Old 10-20-2008, 12:42 AM Thread Starter
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Question How NOT to overtrain?

Hi all!

Im pretty new to mma. I've got a kyokushin and muay thai background, so i'm familiar with the fight game. My question is one that i've struggled with for years, and now seems more relevant now that i've started mma.

Many bodybuilding books/trainers/programs often stress the over training aspect when working out muscles, especially when training for growth. If you are training in competitive fight sports, some of those rules have to be ignored, because there are so many other areas to work on, besides strength, that often involves using the same muscles you may have used earlier in the day.

When it comes to mma, the scope seems to become greater as there are soooo many things to train your body for. Strength, speed, endurance, hitting and absorbing power, and push/pulling squeezing etc. I love all this stuff, but i just cant seem to tell how much is enough, and when it's too much.

I know it would be different for each individual, but do any of you guys have any suggestions on how to spread out, and get the maximum benefits from all the training we need to do, with out overtraining?

I know i've written an essay, and haven't even touched nutrition, but thats another story.

Any suggestions guys? I love to discuss it...

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post #2 of 6 (permalink) Old 10-20-2008, 10:20 AM
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ill show you my schedule of what i do

sunday: muaythai practice
monday: Bench press, french curls and rows (all 5-7 sets with 15 reps) go easy
tuesday: squats and leg extensions go easy
wednesday: bench press and rows go hard
thursday: squats and walking lunges go hard
friday: sprints and long running go hard
saturday:muay thai practice

as you see i spred my work out out during the week its worked for me but sometimes i skip a day to avoid plateuing

I rock til i pass out
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post #3 of 6 (permalink) Old 10-20-2008, 07:00 PM Thread Starter
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Hey thanks for the example. Could I ask though, do you do fight work on the same days? Like for me, I usually do my strength and resistence training in the morning, and in the evenings its sport specific training eg bag work, sparring, grappling, and other cardio related stuff depending on where im at in terms of fight prep. Sometimes I think theres just not enough time in the day.

And I hear ya about plateaus..sometimes u just have to listen to your body.

Thanks again for the help. I appreciate it.
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post #4 of 6 (permalink) Old 10-20-2008, 08:38 PM
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i stay to that only one thing per day

(but hey im only 13)

I rock til i pass out
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post #5 of 6 (permalink) Old 10-21-2008, 02:05 AM
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A lot of people neglect the rest days.

Makes the difference, especially when it comes to increasing strength and endurance.

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post #6 of 6 (permalink) Old 10-22-2008, 09:30 PM
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It's kind of an artform. You really have to learn to listen to your body. If your legs are still sore from squats two days ago, don't do them, even if it's squat day. If your knees are hurting from doing a distance run yesterday, just go for a short run today - or even better, not at all. You overtrain by not giving yourself enough rest time, and the only way to determine how much is enough is to listen to your body. If something is sore or hurt, don't just train through it. Also, you could use some recovery techniques to reduce recovery time. Keep yourself properly hydrated at all times, take contrast showers after your workouts, ect.

"I don't want them to like me, because when I'm in the ring, punches fly to the face. It is not a tenderness time. I am not falling in love. And he knows that when the fight starts I am kicking faces."
- Wanderlei Silva
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