Someone helpme build a routine.

[NWinters]

I sick of lifting heavy. Thats all my routins have consisted of for the past 5 years, heavy bench, squats and deads. Now that im getting into mma I want to ditch the heavy weights (for those 3 lifts) and try somthing new.

Im looking for flexibility and speed, my physique could use some work too.

My cardio is pretty good right now. I roll with a buddy of mine 5 5min rounds 2x a week. My diet sucks too. Im not new to this stuff its just that im interested in seeing who can help me figure out what to lift and how much I should be lifting.

I weigh 218 and I hate cutting to 205 before a fight. My goal is to walk at 185lbs.

Please help a bro.

Nick

 

[Madcow2]

Well, one thing is that people typically train with weights to increase strength and specifically power for sport. That's either going to be lifting heavy or lifting 50-80% weights quickly and most still consider 80% to be heavy. Probably a blend.

I'm not sure what you are looking to do with them - do you just need a break? Flexability can be accomplished best in other ways most of the time. Speed - - lots of things can be done, certainly weights have a place but it's going to be in building strength and power as those are the major components of speed. Plyos, agility, footwork, sprinting or intervals fit in there somewhere too along with more specific timed rounds (i.e. maybe you want to practice rolling or doing a series of moves/drills for 2 minutes hard paced or build up from 1 minute to get the conditioning to drive hard without gasing - obviously you need a partner on the same page).

Basically you want to use the best tool for each job and weight training isn't so good at certain things. Even if you wanted to do some kind of low intensity variety circuit training for muscular endurance - I'd be real hesitant to make that the entire program. I'm not sure that that's a good way to go about that goal but from a strength and power side you give up a lot.

Hopefully that makes sense. Kind of let us know more about your training and where you are looking to get to. Maybe specify more clearly what you want to be doing with the weights and what their use is going to be besides cosmetic.

EDIT - the dropping weight stuff is just calories. You'll need to eat less or increase expenditure. Maybe a combination of both. The only complexity is how it is best going to be achieved, what your base level will be, how far you need to drop before a fight if at all, and how much dedication you are willing to put behind it. An MMA fighter has a lot on their plate to be mincing grams to the decimal.

 

[imyourgod2]

Check out www.sherdog.net
There are many professional and amateur fighters who can give you their own personal advice and experience. READ THE STICKIES!!! If you post stupid things, then the members of the board will surely flame you.
Madcow's advice is solid, however.
MMA fighters certainly train differently, but in the off-season, most people recommend that they lift heavy, just like in any other sport. I, for one, can't understand how you can be "sick of lifting heavy!"

 

[coolcolj]

you need to periodise your training basicly