Mixed Martial Arts Forum banner

Starting MMA in December, Need Help Now

1K views 6 replies 4 participants last post by  truebluefan 
#1 ·
Hello everyone,

Okay so here is the situation I am in right now. Financially I am not stable enough to train in a gym so until December I need to train from home to get into better shape and learn some techniques.

So I am asking you as a community to help me out, first I would like to get a weekly training routine planned out so if I could get a few people to help me out I think I could piece one together nicely.

So here is the deal, I am 5'8 and 155 lbs (Lightweight :)) and I am looking to cut about 15 lbs of fat and then gain 15 lbs of muscle back after. So for the first few weeks I will be sticking with a plan to help me cut weight and seriously help me get into shape (Desperately need help getting in shape)

This is what I need:

-Provide me with good workouts
-Provide me with nutrition advice
-Any type of training videos for Shadow boxing - BJJ would help
-Even some good workout music to add to my iPod.

Anyway you can help would be greatly appreciated. Come on guys, help a desperate guy out :)

-Intermission
 
See less See more
#2 ·
So something along the lines of this?

Monday:

30 minute run
take a 5-10 minute break and follow with this 10 minute workout:

* Minutes one to two: High-intensity cardio, jump rope or run up and down stairs.
* Minutes three to four: Do as many push-ups as you can.
* Minutes five and six: Jump rope or run stairs again.
* Minutes seven and eight: Do squats by standing with your back against a wall and squatting as low as you can. Focus on form rather than speed.
* Minutes nine and ten: Back to the high-intensity cardio, but this time give it your all. Try to get in ten more jumps or stairs in the same amount of time.

after that take a 2 minute break and follow with:
* Squats against a wall: Stand with your back against wall and squat down as far as you can.
* Push-ups: Focus on form, not quantity. Knee push-ups are perfectly fine until you have the strength for military style.
* Walking lunges with a front kick: Step forward with one leg and lunge until your knee is above your front foot. Stand and kick up, lower your leg and repeat with the other side.

Wednesday

30 Minute run
Take a 5-10 minute break and follow with the same 10 minute routine as posted above

after that take a 2 minute break and follow with:
* Squats/Chest squeeze: Hold a weighted object and pull it in towards your chest as you lift up.
* Dead lifts: Stand with a weighted object in your hands and bend forward until your back is parallel to the floor. Keep your back lifted the entire time. For an extra challenge, stand on one leg and alternate.
* Shoulder raises: Keeping your arms straight, lift the weight to the front of your body and hold. Lower slowly and repeat.

Friday

30 minute run
Take a 5-10 minute break and follow with the same 10 minute routine as posted above

after that take a 2 minute break and follow with:

* Side raises: Stand with your upper torso parallel to the floor. Raise your arms to your sides with your thumbs pointing up. Squeeze your shoulder blades together and hold.
* Triceps Dip: Support yourself on a couch or sturdy chair with both hands behind you, facing away from the chair. Bend your knees and lower yourself using only your arms. Lift and repeat.
* Wide-leg squat: Stand with your legs spread open past your shoulders and squat as low as you can.
* Crunch: Lie on the floor and do a set of traditional crunches, with your arms behind your head and your knees bent. Lift up your upper torso, squeeze in your abs, lower slowly and repeat.
 
#5 ·
I can def help you with the music but I don't know your taste.

A good jump rope isn't expensive and will help your cardio while you work different muscles than you would running.

Any interval training is helpful, it'll make your heart and lungs work harder. This will help you in your weight cutting stage.
 
#6 ·
Here is something you could try. Spend 5-10 minutes warming up doing a mixture of mobility exercises (such as arm swings, prisoner squats, lunge to knee lift etc), dynamic stretches and shadow boxing to raise the heart rate.
Round 1: (do each exercise for 1 minute)
Press ups, burpees, single leg squats 1 min per leg, plank (hold for 30 seconds-1 min
Round 2: Narrow hand press ups, jump squats, lunge with front kick off rear leg (i minute per leg) crunch with legs up
Round 3: Pull ups (if you have a bar or beam you can use), sprawls, jump lunges, oblique twists, squat thrusts.
repeat all 3 rounds before cooling down. Try and only rest for 1 minute between rounds.
Hope that helps a little.

www.resultsconditioning.com
 
This is an older thread, you may not receive a response, and could be reviving an old thread. Please consider creating a new thread.
Top