Critique me?

[bloodinbloodout]

I'm a figher and my emphasis is mostly on power and explosiveness although since I basically fight recreationally I wouldn't mind putting on mass. Anyway my split is something like this:


day 1
Squat 5x5
hack squat 5x5
Dips 10x5 weighted with 35 or 45 lb barbell
dips 2 x failure no weight
hammer curls 5xfailure 55lb db
concentration curls 3x10

day 2
Incline bench press 5x5 up to about 225 or so
Rack lockouts 5x5
deadlift 5x5
pullups 5x failure
hang clean 5 x 5
push press 5 x failure


Anyways I have a very stressful job (especially for a 23 yr old) and I work long days in a high paced environment.

I fight when I can and when I do it will usually be about an hour and a half of muay thai with conditioning at the beginning and the end usually tons of pushups situps supersquats sprints.

Then I will train BJJ less frequently (more concentrated on boxing) but besides the conditioning rolling takes a lot out of me as well.

Anyways I know a lot of you guys train as well as fight so if you could critique this a little be my guest. I'm assuming you probably won't since any time I post any question etc. on C and C the post is just doomed to hell and no one responds and it goes down to the bottom. Anyway my first post on this board though I read from it every day.

 

[fortunatesun]

Much of what you have seems solid. You know best what your own goals are, but I'd have to question the inclusion of hacks straight away as they are mostly popular for isolating a specific muscle group instead of general mass building. To be fair though, some people do have good success with hack squats .

Also 2x bicepts for the same reason. Although it's hard to accept at first, basic exercises like pull-ups and others you have listed will build your bis quite well. There's nothing wrong with working them extra, just make sure your getting enough heavy lifting in through basic compound movements. You'll be able to acheive all of your goals much faster.

You may wish to include some direct work for your triceps and hamstrings also. Just because you can't see them does'nt mean they're not there. Both groups are important for supporting your major lifts as well.

I'm not a fighter by training, so I took a quick peek over at elitefts.com. which lately has been posting several articles for martial arts. They had some interesting recommendations that were somewhat different from your basic program. Here's some links, but while you're there, I'd go through the lists as I probably missed a few of interest:


Metabolic Power Training for MMA
The Significance of Specific Strength Development in MMA
Time Under Tension For MMA Fighters and Grapplers
Strength And No Holds Barred Fighting


They're all good reading, even the technical ones. A major point their are trying to make is that you don't need just mass but functional mass- something that will make you a better fighter, not slow you down. Lots of good ideas for training smarter.