MMA lifting routine while training grappling...

Discussion in 'OT Bar' started by adrenalin112, Aug 1, 2006.

  1. adrenalin112

    adrenalin112 New Member

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    whatdya all think of this setup...

    i was on a strength/powerlifting routine prior to my bjj/sub wrestling training. That powerlifting routine didnt match up too well with the grappling. :o

    So, i modified my routine & came up with this. Lowered the weight, upped the reps, decreased the rest between sets/exercises.
     
  2. xinster

    xinster New Member

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    your not a bodybuilder, so dont workout one. Lower the rep range to strength, or increase it for endurance.
     
  3. adrenalin112

    adrenalin112 New Member

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    bodybuilder workout :ugh:
    a bodybuilder would use the same amount of reps, yet would go much heavier & rest between sets much longer.

    i'm working with 10 reps (building up eventually to 20 reps) with very short rests 15-45secs between exercises in a CIRCUIT style will build endurance, cardio, & maintain/slightly increase strength.

    for instance the day 1 workout will be like this...
    bench 95x10
    no rest
    squat 135x10
    no rest
    pullups x 10-12
    no rest
    situps x 30seconds
    etc...
    after every five minutes, i'll give myself a "between round" 60-90second rest.
    then as i get to the heavier weights close to or slightly above my own bodyweight, i'll rest between the exercises up to 45secs.
     
  4. xinster

    xinster New Member

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    Well, if i had to workout, which i stopped ding when i started training MT and BJJ (i was a bodybuilder for 2 years) i would not use that rep range. you can use other variables, but i would still not use the 6-12 rep range
     
  5. Maestro Nobones

    Maestro Nobones Great Job! - GLAD DADS CREW

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    I just got the Parsi training for warriors DVDs off the tracker, maybe I will be able to extract the relevant info and host em
     
  6. Bausk

    Bausk New Member

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    I'm working with a strength routine right now. It is a "base" routine for strength and body building... but I'm in the weight room for strength, not endurance. If I want to work on endurance I'll do it kicking pads and rolling. And if I want to work on cardio I'll do it on the pads or on the treadmill... atleast for now.

    You aren't going to become Monson overnight and be gigantic and need tons of oxygen for your muscles. That takes more than just lifting weights (diet change is huge). But this type of routine will greatly increase your strength, which is why I go to the gym. Lift heavy always.

    My 2 day split (Tuesday and Friday)

    Light Squats AtG-3x8
    Bench-5x5
    Rows-5x5
    Incline DB Bench-2x10
    Tricep Extensions-2x10

    Heavy Squats-5x5
    Shoulder Press-5x5
    Deadlift-5x5
    Pullups-3xFailure
    Biceps-3x8
     
    Last edited: Aug 1, 2006
  7. AK-47

    AK-47 Banned

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    i would concentrate on oly lifts alot for the explosive power which comes in very usefull in grappling
     
  8. adrenalin112

    adrenalin112 New Member

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    i was on a similar routine for over a year. Made great progress, then started seriously training bjj/grappling... my weights went backward.

    here's my log: http://forums.offtopic.com/showthread.php?t=1850196
     
  9. adrenalin112

    adrenalin112 New Member

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    i prefer to keep a common theme in all of my training. diet, rest, routine, all work together for the same goal. With the routine i have set up, i'm working for ENDURANCE STRENGTH. I dont care about bench 315x1, squating 400x1, dead 500x1, i'd rather bench 165, squat 185, dead 200 x 25-30 reps.

    Yeah, diet is very important. I'm working with maintenance calories or slightly above. I'm a hardgainer & i just cut from 176 to 159lbs @ 5'10".


    My routine my be separated into 4 days, but it will probably be spread out over 8 or 9 days. Since i hit the mat 4 days a week, 2 of drilling, 2 of sparring. If i'm wrong & this doesnt work for me, i'll be the first to admit im wrong.
     
  10. brolli

    brolli OT Supporter

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    looks pretty demanding, I say its good if you do it and are completely exhuasted afterwards.
     
  11. adrenalin112

    adrenalin112 New Member

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    that's a big part of the plan. My cardio SUCKS.
     
  12. xinster

    xinster New Member

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    cardio and endurance 2 diff things meng
     
  13. Maestro Nobones

    Maestro Nobones Great Job! - GLAD DADS CREW

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    :werd:
     

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