crit the routine pls

Discussion in 'Strength & Conditioning Discussion' started by Brendon Katz, Oct 8, 2005.

  1. Brendon Katz

    Brendon Katz Brown Belt Professional Fighter

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    day 1
    power squats
    good mornings
    calf raises (15- 20 reps)
    one arm dumbell rows
    incline dumbbell press
    upright rows
    bicep curls
    tricep pushdowns
    situps
    ---------------------------
    day 2
    stiff legged deadlifts
    lunges
    barbell pullovers
    reverse flys
    one arm cable hammer hands
    one arm cable chop-pulls
    dumbbell shrugs
    russian twists
    calf raises

    4 - 6 reps , 5 sets

    trying to keep it sport specific , thats why there are hammer hands and 'chop-pulls'. doing those chop-pulls kinda like a pec fly , but lying on my side on a bench and pulling from the ground up to focus on developing strength when your opponent is holding you down from inside his guard and u can only use bicep and chest strength to strike.

    is there anythin iv left out , any muscle imbalances etc etc? thanks
     
  2. Cmart

    Cmart Aspiring Milo

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    I'd like to see overhead press in there. You could put them in in place of upright rows.
     
  3. Brendon Katz

    Brendon Katz Brown Belt Professional Fighter

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    thanks bro , good idea. can i use em to replace dumbell shrugs instead? i fjkuin hate dumbell shrugs
     
  4. ENTROPY

    ENTROPY Purple Belt

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    Bro, that routine scares me and should be dropped for any number of solid routines that have been posted here. Carnal recently posted a solid routine that you can adjust based on your needs.

    For a proper answer to your question, there are simply too many unanswered variables such as the following:



    * Height / weight?

    * Years spent lifting?

    * Current knowledge level of strength training methodology?

    * Sports specific goals?

    * Strength goals?

    * Are there other sports you train in, if so what?

    * Why two days a week?

    * Etc, etc..
     
  5. Brendon Katz

    Brendon Katz Brown Belt Professional Fighter

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    * Height / weight? 5'6 , 75 kgs / 165lbs (15% bf)

    * Years spent lifting? bout 5 on and off , bin out sick 4 the last 2 months

    * Current knowledge level of strength training methodology? currently doin a ba in it at university

    * Sports specific goals? mma. is that what ur askin?

    * Strength goals? as strong as possible without goin over 170 .

    * Are there other sports you train in, if so what? no. joggin 3 days , mma at least once a day 6 days a week.

    * Why two days a week? gonna hit 3 days a week alternating

    * diet is pretty good , plannin on takin a protein supplement.
    wat else u wanna know ?

    there is no way im goin to hit carnal's plan with the reps and sets he is talkin about for another month or so , i want to get myself relatively conditioned first.
     
  6. ENTROPY

    ENTROPY Purple Belt

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    2 months? Something is wrong with that picture!

    Why have you been sick?

    Roughly 60% of your body
     
  7. Cmart

    Cmart Aspiring Milo

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    Entropy is da man. Listen up... you don't get advice of this value for free very often.
     
  8. HULKAMANIA

    HULKAMANIA Blue Belt

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    I know! Between CarnalSalvation and ENTROPY, I often feel like I'm stealing a seat in a GFH seminar. What's even better is that they're so different.

    EDIT: Oh yeah! And, ENTROPY, I have to take issue with your preposition usage. You can't say 8 reps of 3 sets; you have to say 8 reps for 3 sets. You got some other minor usage problems, but I'll let them slide.

    I think this forum should give me mod powers to correct grammar and diction. We would have the most cleanly punctuated discussion on the internet.
     
  9. Cmart

    Cmart Aspiring Milo

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    You HAVE some minor useage problems.

    Let's not make grammar an issue.
     
  10. HULKAMANIA

    HULKAMANIA Blue Belt

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    That's not grammar; it's word choice. And "got" is perfectly acceptable IMHO!
     
  11. Cmart

    Cmart Aspiring Milo

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    I are not impressed.

    Just meant we want to focus on the S&P, Hulky. Rock on.
     
  12. HULKAMANIA

    HULKAMANIA Blue Belt

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    Haha, I know. Really, it was just a joke. If you check that "OMG T-nation got something right!" thread, you'll see how I first got started trying to edit ENTROPY's posts.

    But I'm not entirely serious about the mod thing.

    Not entirely... ;)
     
  13. Brendon Katz

    Brendon Katz Brown Belt Professional Fighter

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    thanks bro , much obliged. got acid reflux & chronic sinusitus that kept gettin misdiagnosed as throat or chest infections. fuckin gps. gonna copy paste and print that . shot!
     
  14. Mark Limbaga

    Mark Limbaga Amateur Fighter

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    I'd add a hip extension exercise to what entropy made for you.
     
  15. Duncon76

    Duncon76 Blue Belt

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    Entropy said it very good. Not that complex. Very basic actually. good job!!!
     
  16. ENTROPY

    ENTROPY Purple Belt

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    Let
     
  17. Brendon Katz

    Brendon Katz Brown Belt Professional Fighter

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    i live in south africa , and i am dealin with the acid reflux with a guy whose literally a world-reknowned professor of something or other related to it. shot tho
     

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