Critiqe this routine please...(For MMA Fighter)

Discussion in 'Fitness & Nutrition' started by Sylva, Oct 10, 2005.

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  1. Sylva

    Sylva New Member

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    (VARIATION 1)


    MONDAY – Squat
    Speed Squats: 9 x 2
    Box Squats: 10 x 10, 8, 6, 4, 3, 2, 2, 2, 2, 2
    Front Squats: 3 x 10
    Standing calf raises: 3 x 15 - 20

    WEDNESDAY – Press
    Rotator work: 3 x 20
    Speed Bench: 9 x 3
    Bench Press: 10 x 10, 8, 6, 4, 3, 2, 2, 2, 2, 2
    Neutral grip dumbell press: 3 x 10
    Standing military press: 3 x 10, 8, 6
    Side raises: 3 x 12, 10, 8

    SATURDAY – Pull
    Powercleans: 8 sets x 2, 2, 1, 1, 1, 1, 1, 1
    Deadlift or Goodmornings: 10 x 10, 8, 6, 4, 3, 2, 2, 2, 2, 2
    Bent over rows: 4 x 10, 8, 6, 4,
    Pull ups: 3 x 12, 10, 8
    Hammer curls: 3 x 12, 10, 8


    (VARIATION 2)


    MONDAY
    REPETITION / ENDURANCE DAY

    Weight: Roughly 70% of your one rep max for 15 reps, however the actual weight lifted is largely dependent on your specific fiber type make-up coupled with the neurological efficiency of the muscles responsible for the movement performed.

    Every two weeks add 5 lbs to the bar; however it is important that you complete 15 full reps with a given weight before re-adding 5 lbs to the bar. At times you will be stuck lifting the same weight for several weeks before adding further poundages.

    Perform 2 sets x 15 reps with roughly 1 minute rest between sets. If needed, you can rest longer, however your ultimate goal is to decrease your rest time to one minute or less.


    WEDNESDAY
    DYNAMIC EFFORT DAY

    Weight: 50 - 60% of your single rep max performed extremely explosively.
    Every 2 weeks add 5 lbs to the bar for a period of 6 weeks, and then drop 15 lbs and restart the process.

    For this day only, use powercleans instead of deadlifts since powercleans mimic the deadlift action, but are far more explosive thus addressing the required goal for this day.

    Perform 8 sets x 3 reps with 45 seconds rest between sets for all movements except for the powerclean. For the powerclean perform 8 sets x 1 rep with 45 seconds rest.


    SATURDAY
    MAXIMUM EFFORT DAY
    Weight: The most weight that you can perform for 3 reps.
    Deadlift: 5 x 3 – 90 seconds rest between sets. With your other lifts 4 x 5 – 90 seconds rest between sets.

    Every 2 weeks, strive to add 5 lbs to the bar for a period of 6 weeks, and then drop 15 lbs and restart the process.

    This program provides 3 full body workouts, with 1 exercise each devoted to push, pull, and squat, after which the workouts are rotated each week for 3 weeks.

    * WEEK 1: WORKOUT 1........... WORKOUT 2.........WORKOUT 3


    * WEEK 2: WORKOUT 2........... WORKOUT 3......... WORKOUT 1


    * WEEK 3: WORKOUT 3........... WORKOUT 1......... WORKOUT 2


    WORKOUT 1:
    Deadlift
    Dumbell bench with palms facing
    Pull ups
    Saxon side bends

    WORKOUT 2:
    Squat
    Military press
    Barbell bent over row
    Crunches

    WORKOUT 3:
    Romanian deadlift
    Bench press
    Single arm dumbbell row
    Seated medicine ball oblique twists


    * WEEK 1:
    MONDAY = WORKOUT 1:
    WEDNESDAY = WORKOUT 2:
    SATURDAY = WORKOUT 3:


    * WEEK 2:
    MONDAY = WORKOUT 2:
    WEDNESDAY = WORKOUT 3:
    SATURDAY = WORKOUT 1:


    * WEEK 3:
    MONDAY = WORKOUT 3:
    WEDNESDAY = WORKOUT 1:
    SATURDAY = WORKOUT 2:

    Tranning to fight MMA, currently do BJJ/Muay Thai about 4-5 days a week. Right now I weigh about 187 need to be at 170 on the day before the fight. Trying to be as strong as possible for 170 pounds and not lose to much muscle cutting weight. I have about 6 months to make the weight.

    I eat a very clean diet, i wrote down every calorie, carb, pro, fat etc etc...eat about 2650 calories a day, but will adjust the intake as a i lose weight.

    Comments or suggestios please.

    EDIT: Forgot to mention my calore split is 40% From Carbs 30% From Protein and 30% From Fat
     
    Last edited: Oct 10, 2005
  2. MaineSucks

    MaineSucks OT Supporter

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    thats a lot of reading
     
  3. Sylva

    Sylva New Member

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    I could really use the help, im trying to be in peak physical condition for this fight and as strong as possible. BTW Weigh ins are 24hrs before the acutual fight.
     
  4. MaineSucks

    MaineSucks OT Supporter

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    GnP would most likely be the best person to critique this routine
     
  5. G-n-P

    G-n-P New Member

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    and he will....later


    very busy right now....at a glance it looks good
     
  6. Intellex

    Intellex Dogs love me cause I'm crazy sniffable OT Supporter

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    Impressive to me.
     
  7. Sylva

    Sylva New Member

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    Bump for GnP
     
  8. deadbolt

    deadbolt New Member

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    oldschool av....if april 2005 is oldschool:mamoru::mamoru:
     
  9. WPInerd

    WPInerd New Member

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    :werd: yea way too much
     
  10. JordanClarkson

    JordanClarkson OT Supporter

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    Go Dodger Blue!
    You can improve the explosiveness of speed bench and squats by adding bands. It's not just about power but control and precision as well.

    When and where are you fighting? 17lbs is a cinch to lose. I believe the guy on TUF2 last night had to lose 17 in a day or two.

    I've adapted my training to follow the concepts in this page. It basically says that you must train perfectly in order to maximize muscle memory for competition and if you train past exhaustion but use poor technique, your performance will suffer because you are reinforcing those bad techniques in your muscle memory. It's helped me remarkably. I'm now able to roll and spar 5mins at a time without getting overly sloppy and it doesn't even seem that long anymore.

    http://www-rohan.sdsu.edu/dept/coachsci/csa/vol31/rushall1.htm
     
  11. Sylva

    Sylva New Member

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    Thanks for the link, some nice info.
     
  12. bokhan

    bokhan i love you

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    i'm sorry for being retarded... but can someone translate this for me? :o

    Bench Press: 10 x 10, 8, 6, 4, 3, 2, 2, 2, 2, 2
     
  13. JordanClarkson

    JordanClarkson OT Supporter

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    apology not accepted :ugh:
     
  14. G-n-P

    G-n-P New Member

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    The routine is good enough


    6 months out I would work it like this:

    phase 1 (month 1) hiit + repetion focus lifting, train your fight training like you would normally more focus on technique though

    3-5 days off

    phase 2 (month 2 and 3) Absolute strength and Power focus. Use a modified westside style training during this phase and cut down a little on sparring and high intensity fight training.

    week off+ active rest and restoration

    phase 3 (month 4 and 5) Power Phase ...working on maximizing force production using various methods including overspeed eccentrics, plyo's, oly lifting in the 60-70% range. Fight Training needs to pick up here. Train daily.

    week off+ active rest and restoration

    phase 4 (month 6 peak) Power Endurance phase....oly complexes with grappling integrated, lots of sprint work and burnouts on the bag. Fight training takes dominance here. Start to wind down a week out, continue to run and train your fight training just cut the weights a week out.

    as far as weight...se where you are 2 months out and then re evaluate.


    that is how I would periodize for a 6 month interval.
     
  15. Perkwunos

    Perkwunos Dog Bones OT Supporter

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    I thought the whole ideal behind CP was to get rid of "phases" ?
    and thats an ass load of squats on monday....
     
  16. G-n-P

    G-n-P New Member

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    :hsugh:


    What do you think you are doing when you do 2 ME work outs followed by 2 DE workouts. The phases are just really short, and you only need to concern yourself with absolute strength and power in powerlifting so there are only 2 distinct phases in a wsb workout. What do you think a circa max phase is?


    Most of the strength and conditioning community feels that as an athlete advances they need more time working in a "phase".

    No offense but when you only read the elitefts stuff you only get part of the picture.
     
  17. Perkwunos

    Perkwunos Dog Bones OT Supporter

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    well, Now i know, And thats why i asked.
    No offense taken
    The way I ahd it explained to em was that CP takes the pahses and brings them all together in one week, Having a Miximal strenth phase, a repetition phase and a speed phase, instead of doing them seperated over time like as in linear
     
  18. G-n-P

    G-n-P New Member

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    good cause i am going to come over and workout for free when i come down to corpus


    :mamoru:
     
  19. Perkwunos

    Perkwunos Dog Bones OT Supporter

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    :rofl: you only think it will be free....:naughty:
     
  20. bokhan

    bokhan i love you

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    :sad2:

    c'mon!~
     
  21. ~stangzorized~

    ~stangzorized~ New Member

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  22. Bruised Lee

    Bruised Lee John Kune Do, puncher of faces

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    how much do you wiegh? just wondering.
     
  23. Sylva

    Sylva New Member

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  24. JordanClarkson

    JordanClarkson OT Supporter

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    Bench Press: 10 x 10, 8, 6, 4, 3, 2, 2, 2, 2, 2

    10 sets of 10 rep bench press

    between each set:
    8 push ups
    6 sit ups
    4 jumping jacks
    3 bodyweight squats
    2 one hand pushups
    2 one leg squats
    2 shadow punches
    2 winks at the ladies
    2 winks at the boys
     
  25. bokhan

    bokhan i love you

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    lies. :squint:

    pretty please?
     
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