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  1. #1
    Just joined M&S scohen95's Avatar
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    Default NEW mma workout??

    OKAY, so i've recently been posting a lot of forums about this, but its because i'm starting MMA competition and i just want to be in my best shape i can be in by the time i have my first fight. Here's my new (and hopefully last) training schedule/workout:
    Monday: Lifting

    Tuesday: Abs and Cardio

    Wednesday: Rest/Cardio

    Thursday: Lifting

    Friday: Abs and Cardio

    Saturday: Cardio

    Sunday: rest

    I have Shorin Ryu Karate 4 times a week, and Boxing and Judo 6 times a week.

    Here are the details on my Lifting:
    I was thinking that since i should be moving during my whole workout, but i want to get big, i'd have 3 workouts for each bodypart. 2 of the workouts, i do somewhat together, at a very fast pace with only 30 seconds of rest inbetween sets. then the third workout is just a focus one, so i can get atleast a target workout in. here is an example:
    Legs:
    10 Squat Jumps (using Dumbells)
    10 Walking Lunges - each leg (using dumbells)
    30 seconds of rest.
    REPEAT 9 MORE TIMES.
    Then i do Single Leg squats. (12 reps, 10 reps, 8 reps, 6 reps) while increasing the weight.
    and thats my leg workout!
    Chest:
    Flat Benchpress (12, 10, 8, 6) but for the first rep of every set, i hold the bar halfway for 15 - 25 seconds. <-- thats the single workout.
    Then i do Alternating Incline DB press (12, 10, 8, 6) and after each set, i do 20 pushups as fast as i can. then rest for 30 seconds.

    I need more workouts that i could do like this! Any suggestions? comments?

  2. #2
    M&S Power User Nicksix's Avatar
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    Default

    Quote Originally Posted by scohen95 View Post
    OKAY, so i've recently been posting a lot of forums about this, but its because i'm starting MMA competition and i just want to be in my best shape i can be in by the time i have my first fight. Here's my new (and hopefully last) training schedule/workout:
    Monday: Lifting

    Tuesday: Abs and Cardio

    Wednesday: Rest/Cardio

    Thursday: Lifting

    Friday: Abs and Cardio

    Saturday: Cardio

    Sunday: rest

    I have Shorin Ryu Karate 4 times a week, and Boxing and Judo 6 times a week.

    Here are the details on my Lifting:
    I was thinking that since i should be moving during my whole workout, but i want to get big, i'd have 3 workouts for each bodypart. 2 of the workouts, i do somewhat together, at a very fast pace with only 30 seconds of rest inbetween sets. then the third workout is just a focus one, so i can get atleast a target workout in. here is an example:
    Legs:
    10 Squat Jumps (using Dumbells)
    10 Walking Lunges - each leg (using dumbells)
    30 seconds of rest.
    REPEAT 9 MORE TIMES.
    Then i do Single Leg squats. (12 reps, 10 reps, 8 reps, 6 reps) while increasing the weight.
    and thats my leg workout!
    Chest:
    Flat Benchpress (12, 10, 8, 6) but for the first rep of every set, i hold the bar halfway for 15 - 25 seconds. <-- thats the single workout.
    Then i do Alternating Incline DB press (12, 10, 8, 6) and after each set, i do 20 pushups as fast as i can. then rest for 30 seconds.

    I need more workouts that i could do like this! Any suggestions? comments?
    Do you do BJJ(Brazilian Jiu-Jitsu)? Or Wrestling?
    if you want to do well in a fight, then fight.
    Do plyometric exercises, and HIIT cardio, and of course, lots and lots of sparring and rolling!
    Everything wrestling, BJJ, Muay Thai, Boxing & MMA.
    Full time Super Saiyan.

  3. #3
    Regular Poster GreekStrong's Avatar
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    Default

    Quote Originally Posted by Nicksix View Post
    Do you do BJJ(Brazilian Jiu-Jitsu)? Or Wrestling?
    if you want to do well in a fight, then fight.
    Do plyometric exercises, and HIIT cardio, and of course, lots and lots of sparring and rolling!
    agreed

  4. #4
    M&S Power User Nicksix's Avatar
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    Default

    Here is my routine I do for MMA, obviously I increase speed/intensity as it becomes possible.

    Mon
    ATP fitness -
    Rowing 400m under 110seconds 3 min rest. x 5
    Treadmill 100 sec runs, 5 incline, 18 speed, 3 min rest. X 6

    Afternoon
    Pads.. 5 x 5min focus mits
    5 x 5min Thai pads
    Defensive striking drills
    Footwork drills

    Evening
    8 x 5min sparring
    + class

    Tuesday
    Strength
    Front squat 4x4 (followed by 8 jump squats)
    Dead lifts 4x8
    1 legged step ups 3x10 (with bar)
    Clean & press 4x4
    Rack lunges 4x6 (followed by 10 box jumps)
    Bench press 4-4
    Weighted pull-ups 4x4

    Afternoon
    Wrestling & Thai clinch
    wrestling drills. Magnet drill, snapdown etc 3 drills x 50 reps
    5x2 min Thai drills
    8 x 3 min wrestling from clinch

    Evening class
    Sparring & bjj

    Wednesday
    Anaerobic session
    Warmup 10 min x 30 sec intervals on bike
    Treadmill - pace 20, 9 incline
    15 sec sprint + 10 burpees
    15 sec sprint + 10 med ball slams
    15 sec sprint + 10 expl pushups
    15 sec sprint + 10 burpees
    15 sec sprint + 10 med ball slams
    15 sec sprint + 10 expl pushups

    Rest 3 min repeat x 5

    Afternoon
    Slow pads
    5 x 5min focus pads
    5 x 5min Thai pads
    All focusing on a specific skill
    3 x grappling drills.. 50 reps per drill..
    60 min slow rolling, with focus on escapes

    Evening
    Grappling class

    Thursday
    Core/stability
    Swiss ball stability x 3 exercises x 3 sets of 8
    Cable woodchops 4x8
    Floor wipes 3x10 (with bar)
    Bird dogs 3x30 sec

    Turkish getups 4x4

    Afternoon
    Pummeling for bodylock 3x3min
    Bjj drills 3 x 50 reps
    Focus pads (include sprawl & double leg shot) 5x3min (high intensity)
    Thai pads (include sprawl & double leg shot) 5x3min (high intensity)

    Evening
    Class/sparring

    Friday
    Morning
    Long run for time. 5x1km repeats

    Afternoon
    Thai clinch drills 5x2min
    Thai clinch sparring 5x2min
    Focus pads 7x5min working specific combinations
    60 min slow 50% rolling with focus on submission setups/combinations

    Saturday or Sunday
    10 x 5min rounds full mma sparring
    + 200 burpees for time..

    Other day full rest day..
    Everything wrestling, BJJ, Muay Thai, Boxing & MMA.
    Full time Super Saiyan.

  5. #5
    Lady Lake CrossFit Owner bbaker352's Avatar
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    Default

    Agreed again. Crossfit style high intense workouts with lots of compound exercises, little rest time and LOTS of high intense cardio. I cant think of anything thats taxed my resp. system like fighting in the ring. Hard to explain to someone whos never been in there how exhausting it is..... LOTS of cardio.
    Bryan
    "You will learn by the numbers. I will teach you!"

  6. #6
    Just joined M&S
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    Default

    That's a ****ing fantastic offer

 

 

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