Advise to start Strength and Fighting conditioning, but starting at 44

[shu80]

Hi,

I am a 44, Male, Dork with glasses weighing at unhealthy 160lb and no fighting experience. I want to work on conditioning myself, with benchmark being a 125lb amatuer male or 135lb professional female


Over the next two years, a good result will be
- a healthy 190lb frame
- enough ground game to grapple an amatuer male or professional female for 150 seconds without losing breath
- enough striking game to make an amatuer male feel an impact or a professional female feel cautious
- enough stamina to fight or run away with some strikes being absorbed
- reasonable dirty fighting to make some unsavory folks think twice before trying to irritate me

The catch: I drink around 10 pegs a week, and still work partly , although 9 hours a week for training is available, over 6 days

I will lay down plans to the smart and wise in the forum to add their expertise that AI assistant lacks, if the plan does seem reasonable ( I can extend to 30 months)

Please refrain from asking the reason.

 

[shu80]

Here are the tools I believe will assist me

- Muay Thai for a year
[helps me get a good hand eye coordination and also prepares the feet to take and inflict impact]

- Basic wrestling holds and moves (3 months)
[ use my muscle mass if necessary creating maximum effect]

- Three to four attacks and escapes of Judo, Brazillian Jiu Jitsu (1 year)
[helps me get how to fall without losing my composure or what are the stances seemingly favorable but dangerous]

- Fighting cardio exercises for a year
[helps me maintain energy for three 3 minutes rounds as most fights end by that time]

- Getting trained in pactical combat scenarios (3 months)

- Good diet and religious sleep routine
[get rid of artificial rubbish if possible, since alcohol already creates enough waste]

- Proper weight exercises that are minimal but comprehensive, over 2 hours a week
[to train my body for creating and applying resistance]

Am I missing something fundamental in the arsenal, or adding something that is hardly helpful provided the time constraint and age ?

 

[ROcknrollracing]

Download the juggernaut BJJ app. Do the conditioning recommended and go to town. If you cant train at an mma gym then do hill sprints or HIIT for rounds. Good luck man.

 

[shu80]

Thanks a lot for the cue man
I was going at the main index for training in the forum, but in the website all the links are unavailable. I believe I will be adding my progress here over every month starting June, and ask questions if I have a doubt.

The fact that you did not laugh at the goals makes it seems it isattainable.

 

[GearSolidMetal]

I drink around 10 pegs a week,

Have no idea how much that is in the metric system, but in general alcohol is a massive liability to both losing fat and gaining muscle.

As for your fitness journey IMHO at the age of 44 it's not necessary to have 'fighting conditioning' unless you actually plan on fighting.

Speaking more generally about strength training does endurance or overall muscular asthetics seem more appealing to you?

Not knowing that answer yet, you should find workout and nutrition plan that you can perform for the long-term over the course of months and perhaps the two years supposing you're serious about that two year goal.

Very good general tips -
*3 to 4 workouts a week.
*High protein & low sugar meals.
*Drink upwards of two liters of water a day.

Honestly don't know if its better to have your weekly alcohol consumption within a few hours to have the most potent results with 6.80 days of no alcohol... or spread across the week so its less potent and less of a liability to your results.

 

[Trabaho]

Will you join a gym ? What country are you from ?

 

[shu80]

Excellent points @GearSolidMetal , in fact looking muscular is hardly a huge motivation , that can become later
I am not planning to fight but become capable of fight , if that makes much sense
However, is a sparring considered a workout ?
I am planning

3 days of less than two hours sessions including sparring
3 days of 20 mins cardio and 50 mins workout
1 day complete rest

Span over 30 months
==========================================

For the next question, I will move to another country in SE Asia or EMEA, and I am planning to join a gym. But thatr will take a few weeks.

==========================================
I am planning to have a reasonable roadmap before I get started so that I can refrain from too many retrace after

I will keep updating my plans.
I will appreciate ruthless criticism but helpful corrections.
I have no clue about what I am trying.

 

[GearSolidMetal]

I am not planning to fight but become capable of fight , if that makes much sense

It's far easier to look up your local laws to determine what weapons you are able to carry for self-defense, and then carry one.
At 44 years without a history of fitness or violence It's best to avoid all physical confrontation with young punks if possible.

However, is a sparring considered a workout ?

It absolutely is, but perhaps it's best to do cadio-kickboxing workouts.

3 days of less than two hours sessions including sparring
3 days of 20 mins cardio and 50 mins workout
1 day complete rest

Span over 30 months

If you haven't had a long history of exercising six days a week you're going to crash and burn pretty hard within a few weeks, at the most.

Build up to it.
Start with 3 workouts a week and gauge how your body handles it.
Then make those workouts harder.
An entire days rest is common because you should be pretty sore since you're just starting out.
A month or two of that and you feel you're plateauing... move up to 4 workouts a week.

Chances are you're never going to need to go beyond 4 workouts a week. You may say you like the idea of working out 6 days a week, but the reality will be you won't.... or they'll be just light workouts.

For the next question, I will move to another country in SE Asia or EMEA, and I am planning to join a gym. But thatr will take a few weeks.

Motherfucker... I was taking you seriously until I read this.

 

[1rawdog]

I am a 44, Male, Dork with glasses weighing at unhealthy 160lb and no fighting experience. I want to work on conditioning myself, with benchmark being a 125lb amatuer male or 135lb professional female

Over the next two years, a good result will be
- a healthy 190lb frame

This could be a tough one even if it was the only goal. Add in all the other activity and it becomes extremely unlikely barring exceptional circumstances. Fight training is not the best way to gain healthy weight but you'll gain some muscle if you have been mostly sedentary til now.

Even if for example you are 160 with 10% bodyfat right now, have an average ability to gain muscle and do everything right including diet, training and recuperating in a comprehensive bodybuilding only program I'd be impressed all to hell if you gained 20lbs of muscle.

Then you'd be 180lbs and about 9% BF, that's with no fat gain. Friggin Amazing.
Add that other 10lbs you want and you'd be 190 and creeping up on 14% BF. Still Amazing.

Factor in what I'm guessing is stereotypical self described "Dork with glasses" athleticism, your age, the slim chance that you actually do EVERYTHING at optimum, time spent mastering the lifts, almost inevitable injuries and the aforementioned recovery impairing amount of activity? That part of your listed goals is very unlikely to be accomplished unless significant fat gain is on the table but you said "healthy". And that's near best case scenario with the singular focus being building muscle.

Best way to accomplish the most from that set of goals IMO? Drop the chasing of the number 190. train, eat and recover as best you can, pursuing health all the way while keeping a careful eye on bodyfat levels. IOW get after it but don't get fat.

 

[shu80]

WIll be replying again a month later. However, I will shed some information


- I am 155lb - 160lb now but was exactly close to what I want to become - fairly well built 190lb 6 years ago

- I am not obese now also, but have lost suffiicient msucle mass, and I believe resuming the routine of 1 hr workouts for 3 months will change that

- Was a couch insect for the few years since then because of serious challenges in life that are now disappeared.

- I am closer to resume the same routine in a new land to attain the same physique, but I heard 40 years is a big slowdown in body adaptation to drastic changes, so I want to make sure I do it correct and intelligently. I will start afresh, not start like a deer caught in freeqay. I just want to make sure I unlearn the stuff that are useless to me at this phase of life and focus on what is useful.

- The drastic addition is getting skilled in fighting, once again to a lower level amatuer within 24 months - to fight not in a ring but in real life if needed, the fact is I have never fought anyone since school

- The big problem is I am not looking for nor capable of competition or belts that gyms are geared for,
I am looking for capability to absorb and resist most common strikes and holds and avoid panic,
apply strength to infict in strikes and holds,
understand the mechanism of most common holds and strikes to avoid like an untrained average Joe or Hunter,
understand the common techniques escape them properly
and
I assume that will take 24 to 30 months with 3-2 days of training and sparring sessions outside weight and cardio training every week and ample rest to recover that will be much slower for me

- So, while I am looking for a familiarity of limited arsenal, I want to make sure I am still very familar with them to use and select them smartly unlike most experts on youtube, and I have the cardio to stay calm and confident for 5-10 minutes if needed even against potential decent resistance in terms of size, strength and knowhow

- I agree on situational awareness or weapons, but still I want the skills and confidence of a far above average. I definitely want to learn what the member said, eventually

I will look into some resources to make a plan, and use this as a monthly journal, hopefully.

I apologise if the ordering seemed vague.

 

[shu80]

Also, I would hardly find any benefit typing more than others that too in a civil tone if my goal was to play or troll in this topic . I told you before some of my goals may seem unrealistic given time constraints and my level of initial ignorance,

but once starting, one can always stretch them. Unless I am looking to become Brock Lesnar in a week, I am giving myself some adjustable goals, which will become far more precise and eventually tangible. I want toi make sure I am not getting into something illogical, as a body at 40 is harder to heal than a couple of keyboard entries. That is why I wanted to make it public, so that people at sherdog can have a laugh, but add a resonable input for me to adjust my targets.

In fact, 190lb is more of an impression than that of an actual Bellator weighin type measure. I will be happy with
168lb - 176lb - 185lb opver three years if I have a good amount of strength to lift and strike and still be reasonably flexible. I will see how the final numbers appear.

 

[maximus__]

This looks like it's written by AI. Weird words in weird places. Worried about getting mugged by ammy female fighters of specific weights?

Serious answer is just join a martial arts gym that offers MMA, BJJ or Striking art of choice.

Do that for some time, until goals are met skill wise. Then train in the different art that plugs that hole next and keep one session of whatever you started with whilst doing 2+ of the next goal.

Slowly introduce some basic strength and conditioning as you adjust to the training volume of the above.

2-3 skill work sessions, 2 Strength Sessions and 1 extra conditioning work if you find the skill work doesn't cover that for you.

Just start with 2 skill sessions a week (or so) and build over a few weeks as you get used to training. Once you are doing 3 skill sessions with no issues, you can add more if you haven't met your goals by simply training in a martial arts gym. That's when you can add strength work etc.

 

[Trabaho]

Excellent points @GearSolidMetal , in fact looking muscular is hardly a huge motivation , that can become later
I am not planning to fight but become capable of fight , if that makes much sense
However, is a sparring considered a workout ?
I am planning

3 days of less than two hours sessions including sparring
3 days of 20 mins cardio and 50 mins workout
1 day complete rest

Span over 30 months
==========================================

For the next question, I will move to another country in SE Asia or EMEA, and I am planning to join a gym. But thatr will take a few weeks.

==========================================
I am planning to have a reasonable roadmap before I get started so that I can refrain from too many retrace after

I will keep updating my plans.
I will appreciate ruthless criticism but helpful corrections.
I have no clue about what I am trying.

You need to start excercise now. Don't waste time. Just go to a local fitness gym and workout starting 3 times a week, if you got more energy, do more. There is apsolutely no reason to postpone anything or procrastinate. If you got problems wirh access to gyms now, than go for jogs runs sprints and do bodyweight excercises. Push ups, squats, jumps, pylometrics, burpees, google any outdoor movements.

 

[1rawdog]

- I am 155lb - 160lb now but was exactly close to what I want to become - fairly well built 190lb 6 years ago

Good info, having been there previously puts you in a more favorable position for this part for sure.