Please evaluate this routine

[Yarg!]

Hi guys,

right now im cutting for summer, but afterwards when I get to around 7-8 percent BF I want to follow a routine for power and strength + mass for boxing and brazilian jiu jitsu. i am not a body builder altho i wouldnt mind some good solid mass. right now im pretty lean and resemble a swimmer - to give u an idea. anyways here is my future routine

3x a week (tues, thurs, sat)

deep front squats 3x10
cleans 2x10
SLDLs 1x10
Incline Db presses 1 hand at a time- 2x10
bb rows 1x10
Dips 1 x15
pullups 1 x15
pushpress 2x10
calf raises 3x20
leg raises hanging from bar 2x10
ball situps 3x15

and thats pretty much it

 

[silver_shadow]

the first thing that struck was the high rep range on explosive movements, like cleans and push presses and also on SLDLs. that's not really keeping it in line with explosiveness which you obviously need as a fighter.

 

[Protobuilder]

Actually doesn't look bad! Put the cleans first. And you need to decide what you're really after here -- strength, power, OR size. It's hard to train for all 3 at once. If your base strength levels aren't great, you probably oughta' work on the strength part of the equation. And sets of ten aren't conducive to strength or power gains. You'd want something in the lower rep ranges, like multiple sets of singles, or 8x3, etc. At the very least, you need to think about cycling reps somehow, whether daily, weekly, monthly, etc.

 

[xblitz44x]

I agree about the high rep ranges. For the push press and cleans, instead of doing 1 set of 10 reps - do 5 sets of 2 reps with a minute rest in between. The most important part is to emphasize the power and quickness; which will be zapped after doing 5 reps in a row. 10 rep clean sets are more of an endurance thang.

For front squats and SLDL, keep it in the 5 rep range. Everything else I suppose you could get away with doing in the 10 rep range but I'm a bigger fan of 5's.

 

[AhMadKooL]

Hi guys,

right now im cutting for summer, but afterwards when I get to around 7-8 percent BF I want to follow a routine for power and strength + mass for boxing and brazilian jiu jitsu. i am not a body builder altho i wouldnt mind some good solid mass. right now im pretty lean and resemble a swimmer - to give u an idea. anyways here is my future routine

3x a week (tues, thurs, sat)

deep front squats 3x10
cleans 2x10
SLDLs 1x10
Incline Db presses 1 hand at a time- 2x10
bb rows 1x10
Dips 1 x15
pullups 1 x15
pushpress 2x10
calf raises 3x20
leg raises hanging from bar 2x10
ball situps 3x15

and thats pretty much it

switch from the incline DB presses to BB incline presses; add regular squats and deadlifts; as long you have these 3 basic compound movements you can expect to gain mass and strength

 

[fortunatesun]

For MMA, deadlift is perhaps the best exercise for developing sport specific strength. It's the one exercise that develops the entire posterior chain while holding the load in front of you. Much of fighting is about controling the guy in front of you. The carryover to your sport is very high. It also develops grip strength and your shoulders. This is one exercise where you want to go heavy.

I realize if your combat training you don't want to spend all your time and energy in the gym. I would add deadlifts to a core program of cleans, db press, squats, chins, and push-press. These you should lower the reps and go heavy on as the others suggested. This is because these are the basic compound movements that will best develop functional strength and will also add mass. The rest can be done for higher reps to add size.

One other target you may want to consider is trap work. Jump shrugs are esp. useful. Bring the bar down to your knees and bring the bar up fast to shrug your shoulders and end up on your toes at the same time. Use a weight you can do 12-14 reps on and do 8 sets of 3. Do your reps as fast as possible and rest between sets 30-60 sec.

Also, not exactly what you asked about, but as long as you're in the gym, it's a good idea to jump rope and sprint often and to constantly work on those push ups and mobility drills.

Good luck with your program.

 

[Guinness5.0]

Perhaps this will be useful:

http://www.t-nation.com/readTopic.do?id=1034530

 

[fortunatesun]

yep, thats the whole article. There's two more parts coming.

 

[Yarg!]

For MMA, deadlift is perhaps the best exercise for developing sport specific strength. It's the one exercise that develops the entire posterior chain while holding the load in front of you. Much of fighting is about controling the guy in front of you. The carryover to your sport is very high. It also develops grip strength and your shoulders. This is one exercise where you want to go heavy.

I realize if your combat training you don't want to spend all your time and energy in the gym. I would add deadlifts to a core program of cleans, db press, squats, chins, and push-press. These you should lower the reps and go heavy on as the others suggested. This is because these are the basic compound movements that will best develop functional strength and will also add mass. The rest can be done for higher reps to add size.

One other target you may want to consider is trap work. Jump shrugs are esp. useful. Bring the bar down to your knees and bring the bar up fast to shrug your shoulders and end up on your toes at the same time. Use a weight you can do 12-14 reps on and do 8 sets of 3. Do your reps as fast as possible and rest between sets 30-60 sec.

Also, not exactly what you asked about, but as long as you're in the gym, it's a good idea to jump rope and sprint often and to constantly work on those push ups and mobility drills.

Good luck with your program.

thanks guys for all your inputs. i realize now that i should go heavy, and lower the reps. however, will it hamper my muscular endurance when it comes to fighting, and decrease my flexibility. that is my main concern when adding mass. thanks everyone for your inputs.

 

[Yarg!]

Perhaps this will be useful:

http://www.t-nation.com/readTopic.do?id=1034530

just saw this: fucking awesome. thanks bro!