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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 hrdgain81 Ok its resurrection time for this thread. Monday MMA - Cardio This day will consist of ...


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Old 05-03-2007, 09:23 AM   #41
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Quote:
Originally Posted by hrdgain81
Ok its resurrection time for this thread.


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.
I have to say, I like the Bench Press idea. I goes along with the idea of the SE but you increasing reps within a time frame instead of weight or decrease rest time.

But I'm a little confused and I just what to make sure I'm interpreting this right.

So, you do as many sets of 3 in 2 minutes? If so, how long to you rest in-between sets?

Quote:
Originally Posted by hrdgain81
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
Like this too.

Don't forget if you can't get a kettlebell you always have sandbags. These are two site I thought were great for sandbags.
http://sandbagexercises.ifsstrength.com/products.html
http://www.functionalhandstrength.co...bag_order.html

You know After doing a round of my SE routine, I'm starting to see different possibilities in crossing cycles. Like my complex cycle, I do a max effort lift then all endurance type work, with a couple regular exercises, i.e., 1-2 sets of bi's or tri's, which is something very similar to what you had before. I think as long as you attempt to make small increments in the Big 3 while using Olympic lifts and speed drills it will make a well rounded routine. Of course deviating and doing 5x5 is always good. ;)

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Old 05-03-2007, 11:11 AM   #42
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Quote:
I have to say, I like the Bench Press idea. I goes along with the idea of the SE but you increasing reps within a time frame instead of weight or decrease rest time.

But I'm a little confused and I just what to make sure I'm interpreting this right.

So, you do as many sets of 3 in 2 minutes? If so, how long to you rest in-between sets?
Correct, As many sets of 3 as you can in 2 minutes. I'm looking at Bench (in this instance) as if it were are 2 minute round in the wring, and each 'set' is a 3 strike combo if you will. So I get on the bench after a warm up, and hit it for 3 quick reps, rack, prob not even take my hands off the bar, hit for 3 more ... the rest interval is completely dependant on my endurance, so if I'm gassed after 3 sets, i've got a long 1 minute and 30 seconds ahead of me.

by decreasing the rest interval, you effectively increase your endurance within a 2 min round. Now, if i get to the point where i can hit for 3, rest 10 seconds, and go for 2 full minutes, then I will have to either up the wieght, or up the time interval. I havent decided which will benifit me more here. But I love pushing bigger wieghts

String that together with leg press, or some other compounds (which I may do inthe future) and you will have 2-3 maximal output 'rounds' ... then go straight into serious straight up endurance work, be it complexs, supersets, ect. Should kick my ass pretty well.

Quote:
Like this too.

Don't forget if you can't get a kettlebell you always have sandbags. These are two site I thought were great for sandbags.
http://sandbagexercises.ifsstrength.com/products.html
http://www.functionalhandstrength.co...bag_order.html

You know After doing a round of my SE routine, I'm starting to see different possibilities in crossing cycles. Like my complex cycle, I do a max effort lift then all endurance type work, with a couple regular exercises, i.e., 1-2 sets of bi's or tri's, which is something very similar to what you had before. I think as long as you attempt to make small increments in the Big 3 while using Olympic lifts and speed drills it will make a well rounded routine. Of course deviating and doing 5x5 is always good. ;)
Thanks for the links, I think i'm going to invest in a kettlebell though. As much as I'd rather not spend the money. I like the sand bag idea, and if I didnt live in brooklyn with no car I would go with it, but its gonna be a pain in the ass to get sand around here.

I agree about hitting big numbers for the big 3, thats why i want to make this a 3 to 4 week cycle, then do a few weeks of 5x5. I dont want my overall strength to suffer from gaining strength endurance, and from the amount of straight endurance work in here, i have a feeling there will be a lot of cardio like effect, i'm gonna jump up my BCAA intake to help stave off catabolism, but I have to shed some fat with this too, cause i'm officially a lard ass after this last iteration of the Starr 5x5.

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Old 05-03-2007, 11:35 AM   #43
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Ok, in that case, I would up the time to 5-10 minutes with 10-45 seconds rest standard. Only reason is, when doing SE from Wiggy's templete, it almost takes me about 15 minutes to do clean and presses for 15 sets of 2 with a 40-45 second rest. With yours, it seems a little too open and for a endurance type effect I would definitely lengthen the "round" to about 5 mins if you are going to be pushing heavy. An example I've seen is:

Quote:
Originally Posted by Zach Even
have him perform a 10 minute round of a 205 lb barbell

1. Power clean from ground x 1 rep

2. hang clean x 1 rep

3. hang clean and press or jerk x 1 rep

After the 3 rep complex above, Kevin rested 30 seconds and would keep repeating for 10 minutes.
Now I know you're not doing a complex but the time and rounds that he does, in 10 minutes, is what I'm getting at.

On another note, how heavy of a kettlebell are you getting?
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Old 05-03-2007, 12:23 PM   #44
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yeah, you may be right, i might need 5 to 10 minutes, the first week or so will be feeling it out anyway, good input none the less dave.

Quote:
On another note, how heavy of a kettlebell are you getting?
hahaha I was gonna ask you! I have no kettlebell experience, but i would imagine 50 or 60lbs ... but i'll have to defer to you on this one, thoughts?
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Old 05-03-2007, 12:55 PM   #45
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Quote:
Originally Posted by hrdgain81
yeah, you may be right, i might need 5 to 10 minutes, the first week or so will be feeling it out anyway, good input none the less dave.
There is always a trial time for these kinds of workouts. I would sat start at 5 minutes with 45 seconds rest after your trial and then just take off after that. Another thing to think of is maybe only resting a minimum of 10 seconds and a max of 45. That way it keeps you a little in check.

Quote:
Originally Posted by hrdgain81
hahaha I was gonna ask you! I have no kettlebell experience, but i would imagine 50 or 60lbs ... but i'll have to defer to you on this one, thoughts?
I have lighter ones at my school and it allows me to do harder movements I can't do with my roommates 55lb and my 60lb kettlebell. One balance move that I can't do unless I'm at my school is a bottom's up press.
http://www.kettlebellathletics.com/K...ingVideos.html
http://www.youtube.com/watch?v=ypgQlBfSrpk

I have to do this with the 35lb kettlebells at my school. So maybe somewhere in the range of 40 or 45. 40lbs would be the best. Remember, think endurance and skill first with kettlebells not strength.
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Old 05-03-2007, 01:06 PM   #46
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^^ sounds good, do you have any good links for places to purchase one?
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Old 05-03-2007, 01:14 PM   #47
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I got mine at NY barbell.
http://newyorkbarbells.com/kettlebells.html
I got the wide handle one. I think both are good. It might be a problem later when I get the other one but when you do the two hand swing, there is enough room for both hands.

This other site looks real nice and they make kettlebells up to 145lbs.
http://www.maxkettlebells.com/catalo...972af8f6fcb470
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Old 05-10-2007, 05:53 AM   #48
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Last night was the first time I've played with any of this stuff in a while here is what I did.

10min jog warm up

Leg Press, 5min drill, 17 sets of 3 with roughly 15-20 seconds rest, 8 total plates, I didnt check what the sled wieghs. The first few sets were heavy to me, i guess it was just from being sore, because by the 12th set it was too easy, i will need to up the wieght on this.

burpees, 5 sets of 3, with 95lbs ... yeah i thought i was gonna die after these, my heart dam near popped out of my chest.

Halos, 2 sets of 10 with 25lb plate, 2 sets of 10 35lb plate. (one set in each direction)

super set dips and straight bar curl, 2 sets of 8 on both. (the dip rack got really crowed, so I switched it up)

super set skull crushers, ez bar curls. both with 70lbs total bar wieght. I liked these alot, I layed on the bench banged out a set of 8 for skulls, then got up, bar still in hand, and hit for sets of 8 on curls. No waiting, no distractions.

Now that I look at it on the screen its not that much, but I was dead afterward. I cant wait to get going full swing on this next week.

Oh, dave, I havent had a chance to pick up a kettle bell yet, any suggestions on those types of movements with say dumbells, or whatever untill I can order one?
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Old 05-13-2007, 09:33 AM   #49
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^^^Swings, Snatches, High Pulls, Turkish Get-ups, Windmills, Overhead lunges and squats....
I can't really thing of any more. DB Cleans are ok but not as good as BB or KB so I would stick with DB Snatches for an Oly. lift.

All of these can be found on youtube.com.
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Old 05-14-2007, 06:51 AM   #50
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Thanks dave, I gotta wait till wed to order my kb, get paid tomorrow then gotta let the check clear. I'm pumped.
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