First Fight in 27 days

Discussion in 'Strength & Conditioning Discussion' started by korn_995, Sep 19, 2010.

  1. korn_995

    korn_995 White Belt

    Joined:
    Oct 5, 2006
    Messages:
    71
    Likes Received:
    0
    Location:
    lafayette, la
    Hello all, I first must say thank you for all the advise I have gotten in the past from the s&p and now the s&c forums. It has allowed me to lose about 115 #s in the last year and a half. Now is the fun part I have my first AM. MMA fight in 4 weeks and need to know how to change up training for it. Currently I am doing weights, 5/3/1 main lifts only 2 days a week, and most of my cardio come from training mma 3-4 hours a day (sparring/conditioning drills/minute drills several times a week). Right now I am 255#s and of course will be fighting at heavy weight. I believe I can do another microcyle of 5/3/1 over the time I have. This is what i am looking at

    MON: 5/3/1 squat 8am
    School: 11-4 pm
    Training:5-830pm

    Tues: Tabata rounds 4x4min 7am
    School: 930am
    5/3/1 Bench 1130 am
    School: 2pm-330
    Training 530-730

    Wed: 5/3/1 SOHP 8am
    School: 11-4 pm
    Training:5-830pm

    Thurs School 930am
    break
    School 2-330
    training 5-930 (hard sparring and cardio day)

    Fri 5/3/1 Deads 8am
    School 11-1
    Training 5-8

    Sat Training 11am-4pm

    Sun OFF

    There will be no weight cut so I can take a great deal of calories as long as I stay under 265.

    For the assistance work I was thinking boring but big.
    Any serious help is greatly appriciated.
     
  2. MASShole

    MASShole Get it?

    Joined:
    Jan 21, 2010
    Messages:
    8,102
    Likes Received:
    1,314
    Location:
    Colorado
    I'd stop most weight training and focus on sparring and conditioning.
     
  3. wildman1717

    wildman1717 Green Belt

    Joined:
    Jan 15, 2007
    Messages:
    1,252
    Likes Received:
    1
    As would I, or at least start tapering down.
     
  4. KILL KILL

    KILL KILL Gold Belt

    Joined:
    May 4, 2007
    Messages:
    21,506
    Likes Received:
    13,359
    Location:
    New Jersey / Georgia
    agree fully. strength training should be done in the months leading up to now. it's time to focus on conditioning and technique
     
  5. LZD

    LZD Purple Belt

    Joined:
    Apr 15, 2010
    Messages:
    2,272
    Likes Received:
    223
    I'd taper down. You have about 4 weeks. I'd Drop deads from now. Don't know how you deadlifted only 12 hours after doing 4.5 hours of hard sparring/cardio anyway. Do the other main lifts for the next two weeks. I would spread them across two days. Drop the weight 10-20 lbs.

    Drop boring but big. And do complexes instead. The weights component could look like this:

    week.1
    Normal lifts apart from Deadlift, minus 10-20 lbs. No BBB, timed conditioning exercise after main lift.

    week.2
    Complex/timed exercise 1-3 days

    week.3
    Off.

    week.4
    Completely Off weights




    Here's a link to timed exercises or conditioning exercises, suggested by Glenn Pendlay. Be sure to judge how sore they'll make you....

    http://www.sherdog.net/forums/f13/strength-power-faq-v2-0-a-1339105/#post42802267
     

Share This Page

  1. This site uses cookies to help personalise content, tailor your experience and to keep you logged in if you register.
    By continuing to use this site, you are consenting to our use of cookies.