MMA How do you incorperate lifting into your routine?

Discussion in 'OT Bar' started by Mega-JC: Da Return, Jun 10, 2006.

  1. Mega-JC: Da Return

    Mega-JC: Da Return Tiger Knee!

    Joined:
    Sep 7, 2001
    Messages:
    15,107
    Likes Received:
    3
    Location:
    Tacoma, Wa
    I follow this routine twice a week. I box/wrestle on mon and wed so I throw this in on tues and sat. Throw in some ab work with the medicine ball too.

    * Squat: 2 sets 6-8, 1 minute rest between each set
    * Chins: 1 set to failure
    * barbell rows: 1 set to failure
    * Arnold press: 1 set to failure
    * Lateral raises: 1 set to failure
    * Flat bench: 1 set to failure
    * French Presses: 1 set to failure
    * barbell curls: 21's
    * Calf presses/raises: 2 sets to failure

    Taken from http://www.teenbodybuilding.com/alton20.htm
     
  2. Little Erve

    Little Erve New Member

    Joined:
    May 23, 2003
    Messages:
    22,315
    Likes Received:
    0
    Location:
    Van Diemen's Land
    close grip bench is good.
     
  3. adrenalin112

    adrenalin112 New Member

    Joined:
    Dec 30, 2003
    Messages:
    28,498
    Likes Received:
    0
    Location:
    SoCal --> Tempe
    :nono:

    id be shocked if you are actually making any measureable strength gains with that routine?

    the best thing i see about your routine is that you are doing squats at more than one set & keeping it at a prime amount of 6-8 reps per set.

    all the other exercises with 1 set to failure :ugh:

    1. Where are your DEADLIFTS!!!!11!!!!
    this is one of the best lifts for any grappler (just ask matt hughes), develops lower back & hips.

    2. 1 set to failure!?!!?!?!!11!!!! :ugh: especially on your flat bench, you need to do more sets (i'd suggest 5x5). With increasing weight, for the purpose of WEIGHT ACCLIMATION, that way on your 4th & 5th sets you focus on STRENGTH BUILDING sets. Do 5-6 reps, that way you'll be focusing on STRENGTH & EXPLOSION.
     
  4. Mega-JC: Da Return

    Mega-JC: Da Return Tiger Knee!

    Joined:
    Sep 7, 2001
    Messages:
    15,107
    Likes Received:
    3
    Location:
    Tacoma, Wa
    The article made sense to me :dunno: However I've been looking over the Tnation guide and it just sounds 100 times better.

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



     
  5. BlackIce72

    BlackIce72 New Member

    Joined:
    Jan 4, 2005
    Messages:
    7,867
    Likes Received:
    0
    Location:
    NJ
    Agreed. Agreed.

    I'm working a 5x5 right now (workout A: bench, squat, row ; workout B: squad, dead, overhead press ; work in cardio and abs on odd days). It doesn't interfere with training too much, but then again I'm not training very much right now.
     

Share This Page