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Strength-Endurance program ... for the MMAist in me

MMA discussion on Strength-Endurance program ... for the MMAist in me, within the Bodybuilding Forum; Originally Posted by Eric3237 The only thing I would say is you may want to keep the length of the ...


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Old 11-19-2006, 10:59 AM   #31
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Quote:
Originally Posted by Eric3237
The only thing I would say is you may want to keep the length of the phases a little flexible. You may find you get into SE, for instance and you're a lot more detrained than you would think. You may need longer on a certain skill set in order to express it to the max. Obviously if you're getting ready for a comp you have a static time frame but in general blind adherence to some set length of cycles can be a detriment. Keeping in mind this of course:

ME can be done to the minumum on any phase just to retain skill...it doesn't always have to be setting records. Same thing with any other skill set. It's more complicated to set up that way of course.

Now this is the only other thing I wonder. I take it that MMA training will be done on your regular schedule during all this. But it seems to me one classic mistake that people make is to get caught up in strength, etc. and lose sight of what the purpose of all that is. Ideally, to me, the last phase of a training cycle would be basically more MMA specific training. Using all that strength and endurance and conditioning and putting it all into the max you can spend on actual skill training. Otherwise, you're always trying to express your martial arts skills to the max while training something else to the max. And you really can't. No matter what you think, something always gives. That training should have it's rightful place.

This may not be important now, but if you start to schedule your training around competitions it's something you should think about. If I was getting ready for a comp, I wouldn't want to have spent my last cycle of training lifting 3 days a weeks and doing MA 3 days a week when I could have been doing MA 6 days a week.
Eric you are on some good points and I have taken them into consideration already.
The use of these cycles will most likely not be done strictly before competitions. The use of these cycles is to build upon what I have incrementally, strength, endurance, skill training with resistance. It would be nice to break some new Maxes but it won't be a big focus. You are 100% right if I'm 1-2 weeks out of a competition I'm not going to adhere to this program specifically. I will be doing nothing but MMA preparation and conditioning exercises that are directly linked to what might happen in a match, i.e. Turkish get-ups with a sandbag, doing cleans and sprawls, clinch work with heavy bands, plyo's, etc. Not to say I won't do these in and out of my other workouts. For example, during 5x5 and/or 3x3, instead of doing the Arm Accessory exercises I'll do some type of variation of what I just mentioned above, (sandbag and kettle bell stuff).

Good looking out, it was definitely something that needed to be clarified.

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Old 11-19-2006, 11:09 AM   #32
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Great! I figured that you had thought of all this and also that this was all jsut general conditioning and you had not yet started to plan your training specifically around comps. But I know how easy it is to get lost in the pudding so I wanted to make sure I put this out! Wouldn't be nice to have your own expert coaches so you wouldn't have to dwell on the details?

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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.
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Old 11-19-2006, 11:21 AM   #33
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Quote:
Originally Posted by Eric3237
Great! I figured that you had thought of all this and also that this was all just general conditioning and you had not yet started to plan your training specifically around comps. But I know how easy it is to get lost in the pudding so I wanted to make sure I put this out!
When I start a journal I'll definitely put when I'm coming close to a competition and you will definitely see changes in the "preparations".

Quote:
Originally Posted by Eric3237
Wouldn't be nice to have your own expert coaches so you wouldn't have to dwell on the details?
That is actually on the top of my x-mas list, but I don't think I'll get it.
But there is a place somewhere near me that trains athletes, mostly high-schoolers who's parents have lots of money, and some professionals also. They do have several wrestling coaches that have degrees in strength and conditioning. It is a lot of money, maybe if I save up.
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Old 11-19-2006, 11:40 AM   #34
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Have you seen this kettlebell site?

http://kettlebell-training.com/archi...bell_trai.html

HMMM. It kind of sucks now that I've looked at it since it mostly just links you to dragondoor.
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Old 01-16-2007, 01:59 PM   #35
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ok, I've been trying to come up with something for the two weeks of Max effort/complexes and plyometrics and so far it has been very difficult finding the proper balance. So far I have a four day upper/lower

Monday:
Max Effort on Incline bench press but working up to a 2-3 rep max.
Rep work: 3x5-6@70-75% 1RM.

Plyo
Pushups 3x10, picking 1 (Depth, moving, behind the back clapping, Medicine ball)
-moving pushups are were you do a regular pushup but try to push yourself off the ground and move your whole body to the side about 6-12" and then do it again, going back and forth or down 20 ft and back.

Hand stand control (Ok I don't know what to call it but what I do is sit on my butt and put my hands on the floor. Then lift myself up and muscle my want into a hand stand and then go back down in a controlled manner. I use to be able to do these all the time and now have trouble doing 1 so this is a great way for me to get my shoulders working.)

Medicine ball slams 1-2 minutes (taking a medicine ball, raising it above your head and throwing it down as hard as you can to the ground)

Stretch band pull downs (I use the bands you would find in aerobics rooms and such, I will most likely get lifting bands for this later down the road, throw them over a squat rack and use these to simulate clinch work you'd find in a muay thai fight)

Now depending on how I feel I'll do complexes here but I don't know how tired I'd be or if I'll be overtraining. so this will be a game time decision.

Kettle bell work, (yes I got a kettle bell for Christmas )
Kettle bell arm bars 5-8 each arm.

Windmill 8 each direction.

Joint Mobility for shoulders 8 each direction.


Tuesday:
Plyo
Platform jumps variations http://www.exrx.net/Lists/PowerExercises.html pick 2-3 and do 3x10-15.

One legged squats, (hold a weight in front of me and stick one leg out in front and squat down with the other) don't have a rep range yet because I can only do 3.

Complexes:
Deadlift - 6 reps
Romanian Deadlift - 6 reps
Bent Over Row - 6 reps
Power Clean - 6 reps
Front Squat - 6 reps
Push Press - 6 reps
Back Squat - 6 reps
Good Morning - 6 reps
Week one: 4 circuits x 6 reps 90s rest
Week two: 4 circuits x 6 reps 75s rest
Week three: 4 circuits x 6 reps 60s rest
Week four: 4 circuits x 6 reps 45s rest
Week five: 5 circuits x 6 reps 90s rest
Week six: 5 circuits x 6 reps 75s rest

Kettle bell:
Turkish getups 8 each side.

One are swings 2x8 each side.

KB snatches or cleans depending on how I feel.


Thursday:
Plyo
Pushups 3x10, picking 2 or three (Depth, moving, behind the back clapping, Medicine ball).

Hand stand control.

Medicine ball slams 1-2 minutes.

Stretch band pull downs.


Complexes:
Deadlift - 6 reps
Romanian Deadlift - 6 reps
Bent Over Row - 6 reps
Power Clean - 6 reps
Front Squat - 6 reps
Push Press - 6 reps
Back Squat - 6 reps
Good Morning - 6 reps


Kettle bell:
Kettle bell arm bars 5-8 each arm.

Windmill 8 each direction.

Joint Mobility for shoulders 8 each direction.


Friday:
ME Low box squats working up to 3 RM
Rep work Power Cleans 3x5 70%

Plyo
Platform jumps variations http://www.exrx.net/Lists/PowerExercises.html pick 1-2 and do 3x10-15.

One legged squats.

KB:
KB crush dead lifts 3x8.
Turkish getups 8 each side.

One arm swings.

KB snatches or cleans depending on how I feel.

I will be getting sandbags to do sandbag training instead and/or along with the kettle bell exercises.


Now this may look messy to you, and it is. This part of my training will be very trial and error. So this is subject to a lot of change and feedback. So let the questions fly.
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Old 03-16-2007, 07:41 AM   #36
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Default hey

i was reading thru this post but the first link that its talking about no longer works i was curious if u may have it still? im trying to learn when your talking about hehe.
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Old 03-16-2007, 07:57 AM   #37
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Andrew, your right that first link doesnt work anymore, and I couldnt find the article anywere that it linked to.

But if you look at the second link to lyle's forum, the first post I made over there outlines the workout from that first link. If you read through that thread he basicly lays out that the workout is not optimal, but it was my starting point.

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Old 05-03-2007, 08:02 AM   #38
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Ok its resurection time for this thread.

I'm almost done with my strength training, and I'm just about to my overall goals. So its time to start thinkin ahead again. After seeing how dave has his schedual layed out, I think I'm gonna do things a little bit differently.

while I like the idea of using phases for training, i dont know that its gonna be the best thing for me. I'm going to look at each individual day as a phase, so I can do the same things week after week. I know many of you will say thats boring, but I'm the type of person that needs that type of regiment in training so here we go.

Monday
MMA - Cardio
This day will consist of ploymetrics, speed drills, and good old endurance training. On my own for now, until I find a suitable gym.

Tuesday
Resistance Traing 1

Flat bench - 2min total time, 3 rep sets, focus on speed, the point is to increase the amount of 3 rep sets performed within the time peroid, with a set wieght. I will have to test the wieghts the first week or two, i'm hoping for something in the 265+ range.

Leg Press - same as above

Circut Training, super set all movements, I would like to get some kettle bell work in here if I can, I'll have to borrow from dave on these. Perhaps complexes would work nicely here. If not high reps sets, keeping heart rate up.

Wednesday
MMA - Cardio
Same as Monday

Thursday
Resistance Day 2

standing MP's 2min drill (like flat bench/legpress from day 1)

clean an press 2min drill

circuit training - same concept as day one, but if i do kettle bell work on day 1, i will do supersets, or complexs here. I'll have to see how things work out.

Friday
MMA-Cardio
Same as the other days. I may break mwf up, one day plyo, one day straight running, one day striking drills ect ect. Just to keep things fresh.

Saterday/Sunday rest

This will be a three to four week cycle, then I will throw in two weeks of 5x5 to make sure my strength levels are still what they should be. Then back to the SE training again.

your input guys as always is extremely important, so let me know what you think. Thanks
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Old 05-03-2007, 08:18 AM   #39
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This the article?

http://www.workingclassfitness.com/MMAstrength.shtml

Don't know why this works and the other doesn't. They're both the same.
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Old 05-03-2007, 08:26 AM   #40
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yeah thats it, I'm not sure either.

any comment on the program ideas I posted eric?
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