Crazy Roitine

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JonnieJ

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Routine*

Well, not for a pro obviously, but there is a guy in my town who used to be a Krav Maga teacher but opened an 'amateur' MMA gym. It's mostly locals that go, no noteworthy fighters. Regime seems pretty nasty, I wanted to get opinions on the routine before I go.
Nabbed this off fb:

Trinity MMA Routine

Monday
-------

Early: 5 minute aerobic exercise (warm up), 10 minute shadow boxing (warm-up), 5x80m hill sprints, 15x3 push-ups, 6x4 pullup/chin variations, 30 bodyweight squat, 8x3 pistol squat (each side), 10 minute shadow boxing (cool down), 20 minute stretching exercises.


Late: 60 minute ground technique w/partner (BJJ/Wrestling), roll with 3 people for 5 minute each, 3x8 full contact twist w/olympic bar, 20 minute individual ground drills (cool down), 15 minute stretching exercises.

--------
Tuesday
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Early: 5 minute aerobic exercise (warm up), 15 minute intense Shadow boxing, 10 minute resistance band shadow boxing, 40 minute striking tecnique (cool down)

Late: 20 minute aerobic exercise (warm up), 10 striking technique, 5x5min round light sparring (striking & takedown/defence), 10 minute stretching, 5 minute aerobic exercise w/light weights, 20x3 lateral raises/w light weights, 15x3 shruds w/light weights, 10 min core drill (side plank/plank, up kicks), 10 minute striking technique w/partner, 15 minute stretching exercises.

----------
Wednesday
----------
Early: 10 minute aerobic exercise (warm up), 30 minute ground-wrestling-clinch technique w/light rolling, 10 minute transition drills, 15 minute bags & pads, 4x5 Squat w/Olympic bar (heavy weight), 1x5 deadlift w/Olympic bar (heavy weight), 6x3 pull up/chin up w/weighted vest, 10 minute shadow boxing w/light dumbells (cool down), 15 minute stretching exercises.

Late: REST

--------
Thursday
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Early: REST

Late: 5 minute aerobic exercise (warm up), 30 minute striking technique w/partner, 5x5min round light sparring (MMA), 30 minute ground-wrestling-clinch technique w/partner (cool down), 5 minute aerobic exercise (cool down), 20 minute stretching exercises.

------
Friday
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Early: 10 minute aerobic exercises (warm up), 10 minute shadow boxing (warm up), 5x80m hill sprints, 8x3 jump squats w/medicine ball, 5x3 clapping push ups, 3x30 second alternating push ups w/medicine ball, 10x3 sit up w/medicine ball throw, 10 minute shadow boxing (cool down), 15 minute stretching exercise.

Late: 10 minute aerobic exercise (warmp up), 15 minute bags & pads, 10 minute striking drills w/partner, 10 minute transition drills (feet to ground), 10 minute ground drills, 20 minute ground technique w/partner, roll with 3 people for 5 minutes each, 15 minute ground technique (cool down), 15 minute stretching exercises.

---------
Saturday
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Early: REST

Late: 10 minute aerobic exercise (warm up), 10 minute wrestling-clinch technique w/partner (warm up), 3x3 explosive 10m sprint w/resistant band, 4x5 Squat w/Olympic bar (heavy weight), 1x5 deadlift w/olympic bar (heavy weight), 1x5 clean & press (heavy weight), 10 minute striking technique w/partner (cool down), 20 minute stretching exercises.

-------
Sunday
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Early: REST

Late: 45 minute yoga/flexibility sessions (optional)
Click to expand...
 
Weight training should be it's own separate thing, not stuck into the middle or end of a training session. Since you would be doing two a days I would make a couple of the early sessions lifting-only, maybe do some general conditioning at the end.
 
Last edited:
My Crossfit sense is tingling...:eek:

TS, avoid at all costs.
 
I've always debated what you should do first, conditioning or heavy weights. seeing how ur stuff is pretty light why not jsut do it at the end
 
Here's the workout GSP told me about when I met him at a UFC convention.

All exercises should be done as explosively as possible unless otherwise specified.

"A" Routine -- the entire routine should be completed as a circuit with no rest between stations and only 3 seconds rest between sets.
1. Run 2 Miles
2. 100 burpees.
3. 500 hindu squats (sets of 250 x 2) supersetted with 100 muscle ups
4. 20 scapular pushups
5. 25 divebomber pushups
6. 6 x 100 yard sprints
7. Unilateral Poor Man's Roman Swings - 10 x each leg
8. 5 three minute rounds of shuttle runs
9. 10 Rampage powerbombs with a 200 lb sandbag
10. 30 clapping pullups

10 sets altogether -- should take about 2 hours

"B" Routine

1. TUT (Time Under Tension) deadlifts - 10 seconds up, 10 seconds down - 90% 1RM for 5 reps
2. Arm pistols -- 1 arm handstand pushups - 5 on each arm
3. Jumping rock squats -- Find a large rock from a nearby quarry and put it in a backpack and do box jumps at approx. 36 - 48 inches for time (typically sets of 4 minutes consecutive with no breaks)
4. Suicides - free throw line and back, half court and back, opposite free throw line and back, full court and back - 10 total, 5 on each end of the court while making sure to flex as much as possible on the pivots
5. Dips to failure - 3 sets
6. Tire flips - tire should weight 250 lbs and should be flipped for a distance of half a mile
7. Rock throws - similar to medicine ball throws, except you lie flat on your back and use the rock from earlier
8. Weighted dragonflags -- alternate holding 25 lb dumbbell between each foot on successive sets

4 sets total -- maybe 75 minutes altogether

You should be doing two-a-days from 6 weeks out to a contest or fight (Mon - AB, Tues - BA, Wed - AA, Thurs - BB, Friday - AB, Saturday - BB). In order to peak, the last week out you should increase to three-a-days but only for 5 days that last week (ABA, BAB, BAA, ABB, BBA, AAB). The last day before the contest, meet or fight, you should carb load to increase glycogen in muscle stores.
 
Why don't you work on technique in that gym? I mean you all can't be experts in boxing, wrestling, bjj, judo, kickboxing, etc.

You should be doing technique. If you are working grappling you should be sparring every session. Why do you do gas yourselves before you even do technique and drills? Also, after you spar why do you gas yourselves even more?

I would stay away from that place. Looks like a recipe for injuries.
 
Terrible. You should go there though. I am fine with the amateur ranks being filled with dumbasses.
 
PowerHungry said:
Here's the workout GSP told me about when I met him at a UFC convention.

All exercises should be done as explosively as possible unless otherwise specified.

"A" Routine -- the entire routine should be completed as a circuit with no rest between stations and only 3 seconds rest between sets.
1. Run 2 Miles
2. 100 burpees.
3. 500 hindu squats (sets of 250 x 2) supersetted with 100 muscle ups
4. 20 scapular pushups
5. 25 divebomber pushups
6. 6 x 100 yard sprints
7. Unilateral Poor Man's Roman Swings - 10 x each leg
8. 5 three minute rounds of shuttle runs
9. 10 Rampage powerbombs with a 200 lb sandbag
10. 30 clapping pullups

10 sets altogether -- should take about 2 hours

"B" Routine

1. TUT (Time Under Tension) deadlifts - 10 seconds up, 10 seconds down - 90% 1RM for 5 reps
2. Arm pistols -- 1 arm handstand pushups - 5 on each arm
3. Jumping rock squats -- Find a large rock from a nearby quarry and put it in a backpack and do box jumps at approx. 36 - 48 inches for time (typically sets of 4 minutes consecutive with no breaks)
4. Suicides - free throw line and back, half court and back, opposite free throw line and back, full court and back - 10 total, 5 on each end of the court while making sure to flex as much as possible on the pivots
5. Dips to failure - 3 sets
6. Tire flips - tire should weight 250 lbs and should be flipped for a distance of half a mile
7. Rock throws - similar to medicine ball throws, except you lie flat on your back and use the rock from earlier
8. Weighted dragonflags -- alternate holding 25 lb dumbbell between each foot on successive sets

4 sets total -- maybe 75 minutes altogether

You should be doing two-a-days from 6 weeks out to a contest or fight (Mon - AB, Tues - BA, Wed - AA, Thurs - BB, Friday - AB, Saturday - BB). In order to peak, the last week out you should increase to three-a-days but only for 5 days that last week (ABA, BAB, BAA, ABB, BBA, AAB). The last day before the contest, meet or fight, you should carb load to increase glycogen in muscle stores.
Click to expand...

I wonder how long it takes of consistant training to build to that work capacity.
I read it through and thought that would be a killer twice a week, then realised you do both or the same twice a day.

Also, TS- I was working full time and doing more.
That is not insane by and stretch.
 
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