Strength and Endurance for the Fighter in me.
Well after being on the side lines for almost a month I'm getting back into it and starting my training for Grappling, Muay Thai, and MMA competitions.
As you may or may not know, I compete in BJJ and I'm looking to try MMA within the year or at least Muay Thai. To do this I need to get my strength back up to were it was when I was 5x5ing it hardcore and get my endurance and conditioning waaaay up.
Thus far my strength gains have taken to the side lines to make way for my conditioning to get to a moderate - good standings so I'm not huffing it after 15 mins of sparring in BJJ.
My goals are to try to keep and increase strength and endurance at the relative same time. If you , look here you'll see the program me and several of the other members have helped me come up with, 0311, Eric, and hdgainer, with some good insight and other knowledge to set a pace for moving both strength and endurance/conditioning up, props to them.
It looks something like this:
- 2 weeks dual factor 5x5 (volume)
- 2 weeks dual factor 3x3 (intensity)
- 2 weeks SE;
- 2 weeks complexes/pylos; 2-3 CO/PY workouts, 2 ME per week
- 1 week deload
I'm not looking to beat new maxes every time but I would like to see increases, small or large, in all areas.
THIS IS NOT WRITTEN IN STONE.
aaahh. Now that I got that off my chest here is what I mean.
If I have a competition in anything, I'm not going to be worrying about my strength 2-3 weeks out before my matches, I'm going to be working on conditioning and techniques strictly, with some cutting so I can make the weight I want. On top of that I've never done these cycles like this, so I don't know what to expect. At one point I might say, "This is not enough or this is too much and I can't deal with the work load on top of MMA training." On top of that my Complexes and plyo weeks are going to be very experimental for one day I'll do complexes with a barbell and the next day I'll be doing kettlebell work or using sandbags so nothing is concrete right now.
Speaking about weight, My weight now is about 211lbs. @ about 14%. I'm looking to be at a around 195-200lbs at close to 6-10% body fat. So my diet will fluctuate depending on what workout cycle I'm on and how close I am to a competition. So I will also keep you updated on that as closely as I can. My caloric intake will be anywhere from 3000-4200 mostly with a ratio of 35-40% pro/ 40-45% carbs/ 15-25% fat. On days I do both my workout and MMA training the carbs and fat will be higher. On my rest days the pro will be higher and carbs and fat lower.
As for my MMA training days I train anywhere from 2-3 hours, 2-5 times a week. My training is a lot of plyometrics, drilling techniques and for now sparing in my grappling class. I have to wait for tryouts to get on the sparing team for muay thai, so when that comes I'll be switching things around.
Let the games begin.
I will be taking:
Citrulline Malate: ~3 grams before working out and during MMA trainging.
Creatine Ethyl Ester: ~2 grams before working out and during MMA trainging.
Beta-Alanine: ~2 grams after working out or MMA
Extra Vitamin C & B complex
Joint Solutions (Clucosamine, Chondroitin and MSM)
and other for cutting when that time comes around.
DUDE!!!!!!!!!! its been so long since uve started a journal!! im subscribed and i wish u best of luck bro :)
oh I cant wait for this, I will most likely follow suit in a few months Dave, but i'll let you work out all the bugs first
Good luck with this....Wish I could see you fight. Maybe one day we'll see you on the T.V...:)
A2G Squats: 5x5 @ 285
BB Bench: 5x5 @ 235
JS Rows: [1x5] @ 165, 170, 175, 180, 185
Ez Curl Bar Skullcrushers: 3x8 @ 80
Abs: 20 min. class
PM Training: 3 hours MMA
Couldn't lift on Monday because I was at work till 2:00 AM trying to get stuff done for my dead lines. So I'm going to workout on Thursday and Saturday will be light KettleBell work which is always fun.
Right before I lifted my girlfriend asked me if I wanted to take an "Abs class" with her so I figured, "What the hell, I need to work on abs and it would be a nice change of pace." I'm hooked, it was a great class and it was hard to do a lot of the different balancing exercises to use the core stabilizers. This will be great for squat and deads.
My numbers are ok to say the least. My strength didn't all go away from not being consistent with my workouts the past month and the massive amount of cardio and plyometrics I do at MMA classes which brings me to my next topic.
For the DF 5x5, when you are on the 5x5 cycle, they have you do front squats to start off the 2nd day of the workout. Now this workout regiment is very taxing alone and with my doing this on top of Training, I do TONS of leg work, plyometric exercises: zig-zag jumping, squats for time, squat jumps, squat kicks, lunges, mountain climber, the list goes on. This worries me that I might over train my legs because in the past, when I've tried to do this at the same time I started Training more, my legs seem to give out quicker. So I might scale down the weight and sets first and see how I respond. If anything I might take it out completely. Well see what happens this week and next week.
Good numbers on the 5x5 kid, keep it up.
I agree that cutting back on the front squats shouldn't be an issue. Very good numbers on the 5x5 bench and keep up the good work. :)
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