Sherdog Mixed Martial Arts Forums

Go Back   Sherdog Mixed Martial Arts Forums > Training Discussion > Strength & Conditioning Discussion

Strength & Conditioning Discussion You call that a deadlift? HA! Come in and share your woes, girly man.

Reply
 
Thread Tools
Old 07-12-2013, 10:45 PM   #1
BabyJ187

Yellow Belt
 
Join Date: Mar 2006
Location: London
Posts: 191
vCash: 500
DevilSon - Help with Once a week strength trainign

Hey Devilson,

Saw you posted about once per week strength training.

I'm working 60+ hours per week now, and doing muay thai 3 times a week, so i really only have time + energy for once per week strength training.

I've seen people post that lower reps + heavier weights is the way to go, but I find that totally fries my CNS.

I was thinking I would try this:
Workout A - 3x8 Squats, 3x8 Bench, 3x8 pullups, 3x12 back extensions
Workout B - 2x8 deads, 3x12 weighted abs, 3x8 shoulder press

I would alternate workout A + B every other Saturday.

I also find my legs grow FAST like you mentioned.

If anyone else could help it would be GREATLY appreciated.

__________________
JZ
BabyJ187 is offline   Reply With Quote
Old 07-13-2013, 04:10 AM   #2
ironwolf

Brown Belt
 
Join Date: Apr 2013
Location: China
Posts: 3,462
vCash: 1010
Jim wendler had a 1 day per week template for 531, I can send it to you you if you want to PM me your email.

Other than that, IMO, if I had just one day, Id probably just do another muay thai session.

ironwolf is online now   Reply With Quote
Old 07-13-2013, 08:27 AM   #3
toonie
Tuesday
 
toonie's Avatar
 
Join Date: Oct 2009
Posts: 1,929
vCash: 500
Pretty sure devilsson doesn't post here anymore. Also, you really had to start a second thread?

__________________
The log: http://www.sherdog.net/forums/f49/im-toonie-1167967/
The blog: http://2oonie.blogspot.ca/
toonie is offline   Reply With Quote
Old 07-13-2013, 01:50 PM   #4
spiderguardman

Purple Belt
 
spiderguardman's Avatar
 
Join Date: Apr 2005
Location: STOCKHOLM
Posts: 2,204
vCash: 500
Im no devils son but i did 1day a week routine he helped me with for about a year.


I got my best gains when doing something like this x1 per week.

DL: heavy singles or 1x5 etc

Front squats: like 3x5 or something not so heavy, you can alternate heavy day on FS and DL if you want.


Bench/OHP: go heavy on whatever you want to focus on, but personally i would forget about benching if you only gonna lift 1x per week, OHP+dips will be well enough


Dips: 4sets good assist for whatever press you do, i went only bw during this time.



Chins: i did bw chins here and weighted once a week at home (i felt that heavy rows were to much on the back...


Also do some light posterior chain stuff in the end if you can manage and maybe some face pulls.




I did something like this for over a year with good but slow gains while training bjj 3-4times per week.

spiderguardman is offline   Reply With Quote
Reply

Bookmarks


Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off

Forum Jump


Latest Threads



All times are GMT -5. The time now is 05:42 AM.

Sherdog.com Forum Rules Clear Cookies Social Groups Lost Password
Contact Us - Sherdog Forums - Archive - Privacy Statement - Terms of Service - Top - AdChoices

Skin made by Alex. © iStyles.uni.cc Powered by vBulletin Copyright ©2000 - 2014, Jelsoft Enterprises Ltd.
forums.sherdog.com is a property of CraveOnline Media, LLC, an Evolve Media, LLC company. ©2014 All Rights Reserved.
monitoring_string = "fd5733925866a04e50edd70f38dfaa35"
monitoring_string = "603ac9fff68f23709f2a42bf5e29272b"