critique this please?

[Mikus]

http://www.elitefitness.com/forum/showthread.php?t=428427

Was my original post, i thought i might post it here since you guys might know more specific needs for mma

 

[Judo Tom]

thats a decent plan for strength but for fighting you need to do explosive movements and you also should do very high rep with low rest between sets as well

 

[Mikus]

thats a decent plan for strength but for fighting you need to do explosive movements and you also should do very high rep with low rest between sets as well

do you have something you could recommend off the top of your head?

 

[Judo Tom]

yeah start w/ a compound movement on a machine. say a bench type movement.

rack a weight you can get 40 reps out of.. do 40 reps and wait 10 secs and go again for about 30 reps wait 10 secs then go again.. perhaps dropping the weight a bit near the end if you can get the 30 reps..

rest 1 min and then move to a row movement, a shoulder press, a hamstring exercise, a quad exercise, etc

doing this will allow you to keep your strength much longer and allow you to recover it much quicker.

do some basic olympic lifts to start w/ the explosiveness.. use db or kettlebells if you dont know how to do them and start light as well

good luck

 

[Kane Fan]

on a machine?

 

[Judo Tom]

yeah for safety's sake and to make sure you can switch the weight very quickly and get back to work...

 

[bloodinbloodout]

Tom,

Have you tried incorporating cleans/presses, clean/jerk and overhead squat. I think they would be good especially for striking MMA, but def. for grappling as well. Also deadlifts strengthen the hips and offer that great explosiveness. My coach (pro thai boxer and MMA fighter) will do real light weight hang cleans for a 3 min. round as many as he can. He said it is phenomenal.

 

[Judo Tom]

yeah the lifts and exercises you pointed out were the single most beneficial thing i have ever done off the mat to help my fighting.

any olympic lift variation will help build explosive power

doing them w/ light weight and high rep w/ low rest will give you FREAKY good endurance.

again this assumes you have built a good base either in the gym or on the mat.

after those exercises i feel sprints are the 2nd most beneficial thing you can do off the mat.

 

[Mikus]

Well, i workout at home and have a powerrack, so a machine is kinda not possible. i could still do that, just using freeweight right?

 

[Judo Tom]

yeah at least you will still have the safety factor going for you.. and that is important so you can push yourself til your about dizzy and ready to faint.. thats the key.

i would see what you could do w/o using collars so you could just switch the weight very quickly...

if you do this 2x a week and sprint 2x a week you will be well on your way to being a cardio machine

 

[Mikus]

yeah at least you will still have the safety factor going for you.. and that is important so you can push yourself til your about dizzy and ready to faint.. thats the key.

i would see what you could do w/o using collars so you could just switch the weight very quickly...

if you do this 2x a week and sprint 2x a week you will be well on your way to being a cardio machine

Do you happen to have an example routine? also, how many sets/reps would you suggest?

 

[Reakt]

WWW.ROSSBOXING.COM , Ross books are considered by many to be the bible for strength and conditioning for competitive fighters in boxing/kickboxing and MMA. His books are a good read and worth every cent.

heres a clip of him in action: http://www.warriorforce.com/lowtechhigheffect.wmv

 

[Judo Tom]

wow that was a pretty cool link.

in one circuit i would do this:

chest press: 1x40 10sec rest 1x30 10sec rest 1x30
60sec rest
row machine or pull down: 1x40 10sec rest 1x30 10sec rest 1x30
60sec rest
leg extension: 1x40 10sec rest 1x30 10sec rest 1x30
60sec rest
military press: 1x40 10sec rest 1x30 10sec rest 1x30
60sec rest
hamstring curl: 1x40 10sec rest 1x30 10sec rest 1x30
60sec rest
calf raise: 1x40 10sec rest 1x30 10sec rest 1x30

i try to do something like that 2x a week if possible

 

[Mikus]

wow that was a pretty cool link.

in one circuit i would do this:

chest press: 1x40 10sec rest 1x30 10sec rest 1x30
60sec rest
row machine or pull down: 1x40 10sec rest 1x30 10sec rest 1x30
60sec rest
leg extension: 1x40 10sec rest 1x30 10sec rest 1x30
60sec rest
military press: 1x40 10sec rest 1x30 10sec rest 1x30
60sec rest
hamstring curl: 1x40 10sec rest 1x30 10sec rest 1x30
60sec rest
calf raise: 1x40 10sec rest 1x30 10sec rest 1x30

i try to do something like that 2x a week if possible

Since i don't have access to most of those excercises, i can swap in the olympic lifts right?

 

[Judo Tom]

well doing o lifts in high reps is like doing all those exercises at once. your gonna wanna have work time where you are going almost all out say 70-90% effort then rest for a bit just enough to recover a bit but no where near enough time to recover a lot or most of the way. then go right back at it again and do that back and forth.

i like the sandbag variation but i will have a lot of different sized 'bags' and mix in a lot of pressing movements as well. it really has helped my endurance and my counters, suplexes and pickups in Judo.

have you ever done interval training before?

its pretty new to me so im still trying lots of new things but one thing that you learn quick is that it works very effectively. it also burns a ton of calories so you need to account for that if you are trying to cut/maintain/gain weight.

 

[Mikus]

alright thanks a lot man, ill work something else up and post it up!

 

[Mikus]

well doing o lifts in high reps is like doing all those exercises at once. your gonna wanna have work time where you are going almost all out say 70-90% effort then rest for a bit just enough to recover a bit but no where near enough time to recover a lot or most of the way. then go right back at it again and do that back and forth.

i like the sandbag variation but i will have a lot of different sized 'bags' and mix in a lot of pressing movements as well. it really has helped my endurance and my counters, suplexes and pickups in Judo.

have you ever done interval training before?

its pretty new to me so im still trying lots of new things but one thing that you learn quick is that it works very effectively. it also burns a ton of calories so you need to account for that if you are trying to cut/maintain/gain weight.

Never done interval training before, guess that's why i'm having so much trouble grasping the idea. I am gonna be doin sled pulls and medicine ball work (same as sandbag throwing with heavy medicine balls) but on a day that i dont do mma or training lol.

do you leave out squats for a reason? or just forget to put it in?

 

[Mikus]

Ok i've made some adjustments, and i'm just not sure if this is too much since these are all pretty much olympic lifts... but here it is

 

[Judo Tom]

Never done interval training before, guess that's why i'm having so much trouble grasping the idea. I am gonna be doin sled pulls and medicine ball work (same as sandbag throwing with heavy medicine balls) but on a day that i dont do mma or training lol.

do you leave out squats for a reason? or just forget to put it in?

when i do that circuit above i dont do squats or deads instead I do leg extensions and leg curls..

I do HIGH rep BW squats as part of my daily routine and I run/sprint so my legs are getting taxed hard


dont worry to much about getting things perfect. get out there and work til your pukey rest a tad and then do it again. thats a guaranteed recipe for success when doing interval training. make your training harder then your fights and you will be laffing when your opponent starts to gas and your just getting warmed up

 

[Mikus]

thanks bro, since i'm not gonna be doin leg curls or extensions (no machine) i can probably just do high rep bodyweight squats, or high rep light weight squats once a week possibly.. i'll just see how it goes the first couple weeks

 

[Judo Tom]

yeah once you hit 1k in bw squats your legs wont gas during training

google up "tabata routines" and do some reading.. if you want.. but more importantly just experiment w/ intervals and you will definately be pleased.. you will notice a difference on the mat in about 10-15 days

 

[Mikus]

Thanks again for all your help bro!

 

[Kane Fan]

you could try gaining Maximal Strength on one major lift and then high rep endurance work on smaller lifts
like work for max strength (low reps high weight lots of rest) for Squat and then the low weight high rep short rest on bodyweight squats after or something like that

 

[Kane Fan]

what's tabata?
is that Japanese?

 

[Judo Tom]

it is.. he was a research science who says that the best way to build endurance is to workout in the following manner: 20 secs intense work / 10 secs of rest for 4 mins

it definately improved my endurance and recovery BIG TIME

so not only did it start taking me much longer to gas during a fight but once i gassed i would be able to be at like 90% in no time..

which also meant i got a lot more out of each individual training session as well....