Critique my routine please

[Yarg!]

It is tailored for strength and stamina- martial arts related stuff. I do Brazilian Jiu Jitsu/ Wrestling, to give people an idea of the goals I am trying to acheive. Anyways...

This is how the days are structured

muscle group 1 heavy , rest, muscle group 2 heavy , rest, muscle group 3 heavy, rest, muscle group 1 light, rest, muscle group 2 light, rest...etc etc
AB stuff is done alot in BJJ/Wrestling class as a warmup so I didn't include them. Input is appreciated, thank you! PS: Calves I don't worry too much about because I get a good work out for them in jumping jacks in class, or while running. I try to casually train them time to time - if I HAVE time, lol.

Warmup routine
Treadmill, inclined
1 min walk
2 min fast jog
1 min sprint
1 min jog
2 min fast jog
1 min sprint
1 min jog
2 min fast jog
1 min spring
2 min cool down jog
1 min walk

1x 10 dips
1x 10 squat jumps
1x 10 chinese pushups/ "dive bombers"
1x 10 pullups
1x 10- 12 hyper extensions
---------------------------------------------------------------------------
Chest Heavy day
*warmup routine*
10,8, 5x3 incline BB
5x3 flat BB
5x3 decline
5x3 close grip bench

Chest light day
*warmup routine*
12, 10, 8 incline DBs
12, 10, 8 Flat Dbs on Swiss ball
3x12-15 flies
3x12 tricep pulldowns

Back Heavy
*warmup*
10,8, 5x3 deads
5x3 sumo deads
5x3 rows
5x3 BB curls


Back light
*warmup*
12, 10, 8 pulldowns
12, 10, 8 DB rows
3x10 cable rows
3x12-15 shrugs
3x12-15 SLDLs
2x10 oblique stuff (cable twists)
2x10 incline curls
2x10 Preachers

Leg Heavy/ Shoulder heavy
*warmup*
10, 8, 5x3 squats
5x3 front squats
10,8, 5x3 push press

Leg/shoulder light
*warmup*
Db lunges 15, 12, 10, 8, 8
DB squats on this weird half swiss ball platform thing 12, 10, 8
Db shoulder press 12, 10, 8
Db rows 12, 10, 8
2x10-12 plate raises
2x10-12 side raises

 

[Cynical Simian]

It is tailored for strength and stamina- martial arts related stuff. I do Brazilian Jiu Jitsu/ Wrestling, to give people an idea of the goals I am trying to acheive.

I don't think that devoting one day per week and half a dozen different exercises to a bodypart is a particularly good way to train, so if you're planning to use this structure regardless, I apologize if my feedback wasn't what you were looking for.

In general, the program you have right now (especially the light days and chest heavy day) seems to haphazardly include everything possible for bodypart X in the hope that something works. Especially since your goals seem to be strongly slanted toward functional strength, in my opinion you'd be much better with something like the 5x5 that's built around full-body workouts focusing on progress in a few compound lifts. The link below is to the site for madcow's 5x5 that you've probably seen mentioned on this board. In addition to the single and dual factor programs (if you haven't done a program like this before, the single-factor would probably be the best choice), it also has a lot of good supplemental information on training methods, frequencies, etc.

http://www.geocities.com/elitemadcow1/table_of_contents_thread.htm

 

[Cynical Simian]

Also, although it sounds like you're in good shape and accustomed to frequent training if you have a martial arts background, your warmup seems like it's more likely to hamper than help your workouts. Sprinting, which I'm assuming means 90-100% effort, in particular seems more taxing than necessary. Cardio and sprint work are quite beneficial and would be good to include elsewhere in your training schedule, but if you want to use the treadmill as a warmup for a workout, keep the time and intensity fairly low.

 

[Protobuilder]

I concur w/ cynical simian for the most part. I think your heavy days looks pretty good, but your light days look like crap. I'd basically keep the heavy day exercises but on the other days, do 'em for speed. Reduce your weight and shoot for explosive, plyometric style lifting.

Also, on the heavy days, be sure to shoot for adding weight as often as possible.

 

[Yarg!]

I don't think that devoting one day per week and half a dozen different exercises to a bodypart is a particularly good way to train, so if you're planning to use this structure regardless, I apologize if my feedback wasn't what you were looking for.

In general, the program you have right now (especially the light days and chest heavy day) seems to haphazardly include everything possible for bodypart X in the hope that something works. Especially since your goals seem to be strongly slanted toward functional strength, in my opinion you'd be much better with something like the 5x5 that's built around full-body workouts focusing on progress in a few compound lifts. The link below is to the site for madcow's 5x5 that you've probably seen mentioned on this board. In addition to the single and dual factor programs (if you haven't done a program like this before, the single-factor would probably be the best choice), it also has a lot of good supplemental information on training methods, frequencies, etc.

http://www.geocities.com/elitemadcow1/table_of_contents_thread.htm

I see what you're saying- no need to apologize my friend; I'm open to everything. I am familiar with the 5x5 routine you showed me, and I have actually used it a long time ago. I liked the results, but the reason I included my light day was in the hopes of building endurance for my muscles. However, I think the second poster brings up a great point when he mentioned that the 'explosive' factor when doing the reps. I had totally forgotten about the explosive variant, and it just hit me. I thought that I would get enough plyo from my warmup routine, and thats why I didn't include that. What kind of rep scheme would you recommend to really increase muscle endurance? And would 5 days rest between muscle groups really be too much? Keep in mind that since I do the warmup routine (which I will tone down on abit) pretty much every day, and plus the warmups and martial arts class, my muscles are worked pretty much every day (which I have noticed has actually aided in recovery). Thanks guys, karma to you both. Looking forward to any ideas you guys may want to share.

 

[Guinness5.0]

It is tailored for strength and stamina- martial arts related stuff

I'm of the opinion that you'd wanna use the weights to gain (or at least maintain, depending on where you're at) strength/power, and improve conditioning w/ your MMA training. I don't have tons of MMA experience, but IMO nothing can simulate MMA demands better than simply doing MMA.

My instructor told me that he's trained cyclists, runners and various types of endurance athletes who ALL sucked wind despite being in excellent general cardiovascular condition. So IMO you'd be best served by a weight program that focuses on explosive power and general strength but allows for adequate recovery, and training MMA hard. Specificity is what I'm advising.

 

[Cynical Simian]

I don't have tons of MMA experience, but IMO nothing can simulate MMA demands better than simply doing MMA.

I agree. I can see where you're coming from in trying to incorporate indirect training (a la milers doing sprint and shorter interval work), but like Guinness said a weight program is better suited for the explosiveness/strength component of your goals than building MMA-specific endurance. For explosiveness, incorporating/substituting olympic lifts would be a very good way to go.