Help me!...please? :)

[Mikus]

alright guys, i have been bbing for a couple years...and i just don't feel like i wanna continue with it...with school and everything, i've made some important decisions...one of those decisions is i still wanna workout, but i can't dedicate myself to being a bb. Also, i don't wanna live like that right now, during the early years of my life ..

any way, forget about that bs

I'm gonna start MMA, jui jitsui and a little bit of some other arts...and i would like a training routine from you guys that would be more geared toward that...i need strength and functionality now, no 20" arms! I have never done a strength routine, so i look to you guys for help...i'm 5'11" 190-195 right now...lost a little bit of weight...but now just enjoying my life...btw, i'm also 19 years of age.

Any help is appreciate, k to everyone who tries!

 

[Guinness5.0]

So functional strenght is what you're after? Squats, deads (or power cleans, olympic lifts, etc- some sort of pulling from the floor), standing overhead press, chins, rows, some sort of bench press and chins would be pretty much everything you'd need besides perhaps some specialty assistance work.

This just screams for the bill starr/mc 5x5 with power cleans instead of rows and high pulls in place of deads IMHO. I'm SURE you've seen the routine so I won't post the link (unless you need it ).

 

[Mikus]

actually i haven't, i'd be greatly appreciative of the link!

 

[Mikus]

So functional strenght is what you're after? Squats, deads (or power cleans, olympic lifts, etc- some sort of pulling from the floor), standing overhead press, chins, rows, some sort of bench press and chins would be pretty much everything you'd need besides perhaps some specialty assistance work.

This just screams for the bill starr/mc 5x5 with power cleans instead of rows and high pulls in place of deads IMHO. I'm SURE you've seen the routine so I won't post the link (unless you need it ).

so in going for strength, i dont really need to worry about hitting a muscle from every way? like, mostly just compound movements, no real isolation excercises there? correct?

 

[Jim Ouini]

Here ya go

http://elitefitness.com/forum/showthread.php?t=375215

Light reading for ya

 

[Mikus]

thanks a lot bro's~!

 

[Mikus]

Here ya go

http://elitefitness.com/forum/showthread.php?t=375215

Light reading for ya

After reviewing that link, LOL @ LIGHT READING

 

[blut wump]

It might be worth posting up in the Martial Arts forum.

 

[Guinness5.0]

so in going for strength, i dont really need to worry about hitting a muscle from every way? like, mostly just compound movements, no real isolation excercises there? correct?

That's what I think. I used to do MMA and I thought that deadlifts in particular seemed to help (so much of your power comes form the hip area, esp. when you're on the ground trying for a reversal or passing guard). I think cleans would be even better though as they are better for explosion.

 

[Mikus]

thanks a bunch, everyone's been really helpful so far...monday i'm gonna start the 5x5 i think

 

[Kane Fan]

That's what I think. I used to do MMA and I thought that deadlifts in particular seemed to help (so much of your power comes form the hip area, esp. when you're on the ground trying for a reversal or passing guard). I think cleans would be even better though as they are better for explosion.

yah I get a lot out of Deads to

 

[Mikus]

yah I get a lot out of Deads to

Can you take a look at what i created from all this, i uploaded excel with my new planned routine...i'm su re it needs some editing, so i appreciate feedback...also should i somehow include upright rows in there?

The shrugs will be power shrugs

 

[Guinness5.0]

I wouldn't do the powershrugs as you proposed- that's adding quite a bit of workload into the program. Maybe sub 'em in in place of rows one of the days, or do 'em as assistance work for 3x10 or something.

Dual factor 5x5 will take it out of you as originally proposed, particularly if you are training for MMA also. Powershrugs are a killer and adding them full bore will load you up faster IMO.

 

[JL_204]

I train in muay thai and BJJ and the 5x5 has worked great for me.

I can kick and punch alot harder now and i can hold subs alot harder as well.

I honestly think the 5x5 is the perfect strength training routine to do while training MMA. Its only 3 days a week and strength carry over is awesome.

 

[Guinness5.0]

...also should i somehow include upright rows in there?

I HATE upright rows b/c I feel like they're pulling my rotator cuffs apart. I promise that once you get into week 3 of 5x5 you'll be glad that you ran it as proposed. It's quite tough.

 

[blut wump]

Don't mess around overly with the 5x5, you'll break it and make it worthless.

If these are simple shrugs then either do them or not depending on whether you enjoy them. If you really want to work your traps with shrugs, though, then you should be doing power shrugs. I'd suggest that adding power shrugs to this routine is too much extra work and will eat into your recovery. When you hit weeks three and four the tank runs dry and you'll have little left over for extra work but you can probably fit them in over the first couple of weeks while the program feels fairly easy, depending on your level of conditioning.

 

[Mikus]

Thanks ab unch for the feedback...would it matter if i'm juice or not (to add i the power shrugs) for instance...if i'm on add them in, maybe 3x5, if i'm not on juice, take em out? I love shrugs, so i'm trying to fit them in (power shrugs if possible) if it's not possible though, i'll accept it hehe...

i really dont wanna take out rows though, they hit the overall back...

and about the upright rows...i agree, i dont' like them...someone said they were really good for the 5x5 though, but i dont think i would enjoy snapping my rotator with the weights i'd use for the 5x5, so i'll leave them out!

any feedback on the shrugs would be appreciated!

 

[blut wump]

I have thrown power shrugs in on the first couple of weeks. On the second week, I got a bit carried away and ended up sliding into rack pulls for a new PR since I felt I had energy to burn. I think that put a dent in my recovery for the following week but I hobbled through and I think I'd have gotten away with them if I'd been a little more sensible. If you're juicing then your recovery ability is increased and so some extra volume here and there is generally a good thing. It maybe depends on how much your martial arts work eats up.

A lot of how much to do and what weights to choose are left loose in this program since it's presented here as a one-size-fits-all program. You are left to snuggle it around yourself to some extent depending on your level of fitness, conditioning and recovery ability. That said, everyone seems to have been very pleased with a first run through and on successive runs you are better able to tailor it to yourself.

Regarding the juice, you don't want to be hitting a low-test environment during weeks five or six. If your cycle is ending at that time then you might want to put off running the dual factor version until after your cycle and maybe run the single-factor for a while.

 

[Mikus]

Regarding the juice, you don't want to be hitting a low-test environment during weeks five or six. If your cycle is ending at that time then you might want to put off running the dual factor version until after your cycle and maybe run the single-factor for a while.

that seemed sensible from the start, i actually have a plan worked out to aid the whole way. Thanks again for all the help!