new to MMA - please critique my workout

[rjl296]

Heres my split,

stretching being daily, after light walk in morning

Sunday - barbell complexes,

Monday - train at club1.5 hr (consists of 20 mins conditioning, 1 hr of drills - either submission wrestling or MT )

Tuesday- dynamic effort weights
8-10 sets of box squats
3-5 sets of dumbell bench
3-5 sets bb rows
2-3 sets tricep movements
15-20mins cardio afterwards
grippers

wednesday train at club- same as monday

thursday - max effort weights (lower body only)
box squats, rack deads or GM's
chins - 3-5 sets
dumbell press- 3-5 sets
bis 2 sets
grippers
15-20 mins cardio

friday
light day at club -one hr total lighter conditioning, practice drills

sat - same as friday-

every 4th week, drop overall volume

obviously, being a beginner my gas is god awful right now, and thats a priority

 

[rjneo]

I used to lift 6 days a week, then I started training....now I lift very little. I find it makes my flexibility difficult. So STRETCH between excercises. Honestly plyos and training are KEY if you ask me. So roll, do MT, plyos, run, sprints and you'll be good to go. I think two things are are important for a good training base ...CARDIO and PLYOS. Good luck.

 

[rjneo]

I used to lift 6 days a week, then I started training....now I lift very little. I find it makes my flexibility difficult. So STRETCH between excercises. Honestly plyos and training are KEY if you ask me. So roll, do MT, plyos, run, sprints and you'll be good to go. I think two things are are important for a good training base ...CARDIO and PLYOS. Good luck. ALOT of fighters publish their training routines on their sites check um out...

 

[Anthony Starks]

I think two things are are important for a good training base ...CARDIO and PLYOS.

Its hard to ignore the importance of strength though too, especially if you are a otherwise technical fighter (i.e. Matt Hughes)

 

[fortunatesun]

Just wondering about ab work? Gotta get the core solid...

 

[rjl296]

Just wondering about ab work? Gotta get the core solid...

oh ,yah
didnt include that in the writeup, but its hit 4x a week
strength , im not tooo concerned about, hence the 2x/wk weights
my gas is so bad, (maybe i just think its bad)
but im 5'8, 204 lbs, about 11% ish maybe 12.
trying to lose 14 lbs, while increasing cardio, and minimizing strength loss

i definately need to include the pylos though, youre right there