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Old 08-06-2010, 07:45 AM   #1 (permalink)
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Smile Some clay for you to mold.

A little background,
We have both been into MMA for a long time and always dabbled in it growing up but never went full out. Here recently we have both really gotten into the sport and have started training. Where we live there are two MMA gyms, one specify's in Muay Thai and BJJ but their prices are just too much for us. The other gym is split in two and focuses mainly on boxing, the other half is MMA. We have not checked out the second gym in person but have heard from a member of the boxing gym that it is not worth our time. Given the circumstances we have just started training on our own.

We both watch a ton of videos both instructional and fights themselves and we study them very closely.

So basically what I am looking for here is a good diet, workout, and training routine for me and a buddy.

I will be 20 years old this year and he will be 21.

We are both around 6'3 170-180.

What we have to work with:

About 250 lbs of weight total. No bench unfortunately.
1 x Barbell
2 x Dumbell's


1 x 100lb Heavy Bag
1 x 75lb MMA bag

We don't have much but so far we have been getting in pretty decent workouts. We are going to invest in sparring gear soon (we already have 12 oz, 16 oz, and 4 oz gloves) and hopefully a bench.

What we have been doing:
So our routine so far has consisted of working out Sun, Tues, Thurs, and Saturday.

Each time we start with a good 20 minutes of stretching and then hit the weights.

Reps - Sets - Weight
10 x 4 - 75 lbs. - Standing, lift to chest
10 x 4 - 75 lbs. - Standing Curls
10 x 4 - 75 lbs. - Military Press
10 x 4 - 75 lbs. - Standing, lift to chest and then overhead
20 x 4 - Crunches in between sets of lifting.
10 x 4 - Push-ups following Crunches

After the weights we usually shadow box and hit the heavy bag for a good hour or until we're just plain wore out. Also on some occasions (weather permitting) we will grapple/roll but we have to do so outside because we do not currently have a mat.

Sorry for lack of terms on some of the workouts.

As for dieting/nutrition, we have just been eating as clean as we can and trying to stack protein. We have also been using Six Star Whey Protein (http://www.sixstarmuscle.com/products/index.shtml).

We really need some good deiting tips because we completely clueless on the specifics.

So I just wrote a novel but we are really trying to do this 100%. I wanted to get everything out there so hopefully we can know what we can do to improve and what we need to stop doing. All input is greatly appreciated and I'm sure will help us tremendously.
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Old 08-06-2010, 07:11 PM   #2 (permalink)
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I hate to have to tell you this, and don't intend any disrespect, but you simply cannot learn MMA from books or videos. You need a coach because there are ALOT of subtleties and specific technique you simply cannot pick up on your own. Period.

Your best bet, in my opinion, is to check out the second gym and make your own decision. As long as it is not a McDojo, or a biological experiment, you will be surprised what you will learn. Another option would be to see if the first gym will work with you an the rates.

The cardio and physical fitness stuff you can learn on your own. If you do go this alone, since you will possibly be by yourselves, be EXTREMELY careful sparring and rolling. Unintended accidents WILL happen and you don't want to accidentally cripple your bud.

Good Luck
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Old 08-06-2010, 08:07 PM   #3 (permalink)
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Quote:
Originally Posted by Halfraq9 View Post
I hate to have to tell you this, and don't intend any disrespect, but you simply cannot learn MMA from books or videos. You need a coach because there are ALOT of subtleties and specific technique you simply cannot pick up on your own. Period.

Your best bet, in my opinion, is to check out the second gym and make your own decision. As long as it is not a McDojo, or a biological experiment, you will be surprised what you will learn. Another option would be to see if the first gym will work with you an the rates.

The cardio and physical fitness stuff you can learn on your own. If you do go this alone, since you will possibly be by yourselves, be EXTREMELY careful sparring and rolling. Unintended accidents WILL happen and you don't want to accidentally cripple your bud.

Good Luck
Thanks for the input man, we may end up checking out the second gym. I just found out today that apparantley they do have an amateur fighter there. Only one though ;(.

But anyways I'm not arguing your point just wondering, what about Evan Tanner and Rich Franklin? I heard Rich started the same way we are and Evan learned BJJ off videos and books.

Not saying that's the right way but I do feel as though I am way more experienced at BJJ than a person who just watches UFC from time to time. I'm not trying to brag or boast about anything but me and my pal are naturals at this and no matter what anyone says it's not going to deter us at all .

But once again thanks alot for your input Halfraq9, it is much appreciated!

Anyone have any input on our workout/nutrition? We know it is not well rounded at all. Hence we are looking for some helpful input!
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Old 08-08-2010, 11:35 PM   #4 (permalink)
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These forums just dead or did I ask too much?
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Old 08-18-2010, 07:38 PM   #5 (permalink)
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Add some running and some lunges.

For me, I am in pretty good shape but when it comes to sparring, I had to build my fight endurance up by actually doing it. EDIT - Forgot to add... I'd make sure to spar until you want to die just before hitting the bags. It's good to be able to use combos, etc. when you are tired, because any time you use it, more than likely you will be tired lol

As for dieting, I like to eat low fat / high protein foods such as tuna and chicken.
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Old 08-19-2010, 09:33 PM   #6 (permalink)
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You should get into a gym. Something is always going to be better than nothing. Not trying to insult, but even if you are a "total natural", a BJJ white belt or someone in a MMA class for a month can probably sub you. Why learn something the hard way when someone is already offering it to you? Why bleed and sweat when someone who has already done their bleeding and sweating is standing their with their hands out, saying, "here it is, here's what you need to know".

Sure, some people have learned some stuff on their own in the past. But I don't doubt it was refined by someone in the know later. You can learn something on your own, for sure. But going to the gym is just so much more effective I think.

Anyway. Into your routine: You can bench without a bench, you know? Back in the day, the concept and use of an actual bench meant for lifting, just wasn't there. So you can lay on a regular bench (like, for sitting on, y'know?) or you can lay on the floor. Just make sure your spotter is hardcore on the ball, and be wise with your lifting. Try to push it as much as you can, but not to an endangering point, not to the point where you'll drop the bar on your face.

I suggest lifting in one of two ways.
1) Do three (3) sets of eight(8) to twelve(12) of a higher weight than what you're doing now.
2) Do a pyramid style lift pattern. This is what I very sincerely prefer, but I do mix it up with other lifting styles from time to time. A pyramid style lifting pattern means starting with maybe ten reps of a somewhat light weight. Then, drop down to seven or eight reps, but of a heavier weight. Then, drop down to five or six reps but of an even heavier weight. I normally continue this until I hit one or two reps at my "maximum" weight, then I go back down a couple steps on the pyramid as cooldown reps.

^The way you're lifting now seems to me that it's more oriented far towards endurance than gains in strength. I suppose if endurance is what you're actually aiming for, you're successful to some degree, but I really don't lift for endurance. I leave my endurance and conditioning to running, rolling, and bag/pads.

PS. Add some running to your routine on the days you don't lift. It'd be even better to run a bit every day, but do the most of your hard road work on the days you don't lift.

I never use protein supplements. I agree and do the same basically as ahartleyvu. If you're doing serious strength training, you're supposed to be taking in about 1g of protein per pound of body weight, or so. All you really need to do is eat a little more meat to meet (hah!) your protein requirements at this stage.

There's some lifts you're missing. I'm not sure what you mean by "standing, lift to chest", but if that's not a deadlift, you need to add deadlifts. I'm a ridiculously hardcore proponent of deadlifting because of how many muscles it hits. The other big compound lifts are of course bench press, and then squat. Squating without a squat rack could be difficult, but just make sure your spotter is really on his game and/or maybe use a front squat variation. Those are, I'd say, the big three in terms of compound lifts that are almost mandatory.

Below is a link to the one of the main power and strength training threads here. Definitely worth checking out as it provides a lot more detail than what I've put here, and can probably hammer out a number of further questions you might have in terms of lifting.

http://www.mmaforum.com/strength-pow...-training.html

Hope this helped a bit.
-North

Edit!: By the way, pumping out those sit ups is awesome. But I'd say switch it up a couple times a week to add variety to your ab/core routine. Do weighted situps for example. Or hang from your pullup bar (or a jungle gym at a playground) and do knee raises. Or do leg throws with a partner. Things like that, just to keep it mixed up a bit.

Last edited by North : 08-19-2010 at 09:35 PM.
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