ben0727945311

Well also my first post and was just wondering how i could change my routine haven't been training mma very long but did judo a number of years. i currently weigh 104 kg and i want to either cut down to 90 kg my fitness is not good not bad either just average i can last a whole rugby game playing all out is how i have measured it so far.

i used to be very into sport used to train rugby like 4 hours a day and still do energetic things for the rest of the day seeing as i didn't own a telly. i do have the motivation and determination i just find it hard to put in the time and not very good at designing plans.

i am on the road to quit smoking have gone from about a box a day to about 3 a week. and im hoping to cut it off totally as soon as i can.

my training so far is

monday
weights
crunches 4 sets of 50 reps
dumbbell presses 12.5 kg 3 sets of 25 reps
cable rows 26.5 kg resistance 3 sets of 25 reps
front pull downs 26.5 kg 3 sets of 25 reps
dumbbell curls 6-kg 3 sets of 25 reps

mma 1.5 hours

Tuesday

weights
crunches 4 sets of 50 reps
dumbbell presses 12.5 kg 3 sets of 25 reps
cable rows 26.5 kg resistance 3 sets of 25 reps
front pull downs 26.5 kg 3 sets of 25 reps
dumbbell curls 6-kg 3 sets of 25 reps

4 mile bike ride

wensday
weights
crunches 4 sets of 50 reps
dumbbell presses 12.5 kg 3 sets of 25 reps
cable rows 26.5 kg resistance 3 sets of 25 reps
front pull downs 26.5 kg 3 sets of 25 reps
dumbbell curls 6-kg 3 sets of 25 reps

mma 1.5 hours

thursday
weights
crunches 4 sets of 50 reps
dumbbell presses 12.5 kg 3 sets of 25 reps
cable rows 26.5 kg resistance 3 sets of 25 reps
front pull downs 26.5 kg 3 sets of 25 reps
dumbbell curls 6-kg 3 sets of 25 reps
4 mile bike ride

friday

weights
crunches 4 sets of 50 reps
dumbbell presses 12.5 kg 3 sets of 25 reps
cable rows 26.5 kg resistance 3 sets of 25 reps
front pull downs 26.5 kg 3 sets of 25 reps
dumbbell curls 6-kg 3 sets of 25 reps

4 mile bike ride

saturday/sunday either or depending on my plans for the weekend

weights
crunches 4 sets of 50 reps
dumbbell presses 12.5 kg 3 sets of 25 reps
cable rows 26.5 kg resistance 3 sets of 25 reps
front pull downs 26.5 kg 3 sets of 25 reps
dumbbell curls 6-kg 3 sets of 25 reps

i eat small meals every 3-4 hours
im 16
about 6 ft
dont do running but enjoy swimming and cycling
also wanna put some kickboxing into my training Tuesday and thursday and some judo on saturdays

but anyone please help me change my weight plan and where should i put some cardio into my plan can i do weights every day or is it worse that way.

i also want to add whey protein to my diet seeing that i dont get much protein in my diet at the moment.

much thanks
ben

TheNegation

Do you have access to a gym?

ben0727945311

yup full access

TheNegation

Ah.
Read this, then start doing one of their programs if you want to build strenght.
http://www.sherdog.net/forums/f13/s-...e-read-436935/

You can do cardio on your off days and throw in some muscular endurance style work once a week to help you get in better shape. At least thats what I'd suggest.

Didn't your rugby coach have you doing compound lifts?

Also you should do running man. Best cardio you can get.

ben0727945311

my rugby training was mainly running then intervil training, then drills and passing. then push ups and sit ups and the wrestling and finishing and starting with stretching. was school rugby so they didnt explain the names of much that we did but the lifts i can remember was the tyre race and brick running.

im from south africa but live in england now.

TheNegation

Yeah, cardio and technique are by far the most important things in rugby.

You should start doing squats, deadlifts, rows and such if you want to get stonger. As well as the Olympic lifts.
Does your gym have weightlifting classes with proper coaches?

ben0727945311

i cant do squats and dead-lifts because it puts weight on my back and seeing as im 16 my spine hasn't fused yet

no my gym is small so it doesn't have classes at all

TheNegation

Thats a myth my amigo. Whoever told you that is full of shit. Other myths include the idea that squatting high is better for your knees than full squatting, and that heavy lifting will make you look like a powerlifter/strongman.

http://pediatrics.aappublications.or...full/121/4/835

I would be way further now if I had started training propery at your age.

Without classes, you will just have to watch a lot of videos, read a lot of articles and videtape your own form to make sure it is ok. It's what I had to do.

ben0727945311

is it also a myth that doing higher reps with lighter weights is better than lower reps with higher weights or do they both do different things?

Dempsey Roll

Low weight/high reps=endurance.

High weight/low reps=strength.

Rule of thumb.

__________________
"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