How is this routine?

[booyahhead]

MONDAY
Incline Bench Presses
Dips
Close Grip Bench Presses

WEDNESDAY
Zercher Deadlifts
Bent Over Rows
Chins
Hammer Curls

FRIDAY
Front Squats
Weighted Hop Squats
Overhead Presses
Reverse Flyes


And I am gonna do sled drags in there somewhere.

 

[SmashiusClay]

Why no squats or deadlifts?

I'd also swap monday and wednesday, as that way you have two days between lower body workouts, giving your posterior chain more time to recover.

 

[booyahhead]

Why no squats or deadlifts?

Not enough weight for either. So I have to settle for zercher deads and front squats. So I should switch monday and wednesday, is that it?

 

[Richard Emling]

i agree with the above post

 

[booyahhead]

MONDAY
Zercher Deadlifts
Bent Over Rows
Chins
Hammer Curls

WEDNESDAY
Incline Bench Presses
Dips
Close Grip Bench Presses

FRIDAY
Front Squats
Weighted Hop Squats
Overhead Presses
Reverse Flyes


And I am gonna do sled drags in there somewhere.

How's that? I have to do front squats and zercher deads because I don't have enough weight.

 

[farmboy]

I'd also swap monday and wednesday, as that way you have two days between lower body workouts, giving your posterior chain more time to recover.

You know, I have my schedule worked out so I have deads on Wednesday and squats on Friday or Saturday. The reasoning was because, and feel free to laugh at me, my wife has Mondays off, and could therefore act as my spotter on Monday mornings on my heavy days... well, heavy for me, anyway. Maybe I'll just put ego aside, lower the weight and move deads back to Mondays.

 

[farmboy]

BTW, those Zercher DLs look like they'd be brutal on your arms. How much weight do you use?

 

[booyahhead]

I can't do as much as a regular deadlift. It isn't too bad until it rolls down to your mid forearm! But is it good?

 

[Urban]

Zercher deads are awesome. I usually work with 55-60% of my 1rm on deads. They hurt like a motherfucker at first... then the next day they hurt like a mother fucker all over again. they've never failed to make my back sore as shit.

 

[Bizarro]

Yes - Zercher deadlifts are awesome!1 I stopped doing them a couple months ago.. but got kind of good at them and did 275 for a single and 255X4 (dont remember if it was touch and go or not). But the day after zerchers my hamstrings and back were super sore... As well as bruised forearms w/red marks on them.

 

[Latsasaurus]

MONDAY
Incline Bench Presses
Dips
Close Grip Bench Presses

WEDNESDAY
Zercher Deadlifts
Bent Over Rows
Chins
Hammer Curls

FRIDAY
Front Squats
Weighted Hop Squats
Overhead Presses
Reverse Flyes


And I am gonna do sled drags in there somewhere.

Stupid, honestly WTF are these powerlifting type routines on an MMA forum? I will give you two reasons why its a bad Idea...1: you DONT do deads and squats on different days and if you do you dont do them close together. A deadlift is a squatting movement with an added pull. YOu use your low back and legs...wanna tell me how its not anything like a squat? go for it..B: YOURE NOT TRAINING TO BE A POWERLIFTER...do you know how powerlifters perform? Slow and strong..you can do powerlifting as a suppliment to speed and endurence training but not soley or I dont even think as a focus... I would build a routine around a combination of reps..starting out heavy after a warm up then do your reps and speed towards the end.

Like..chest,shoulders,triceps...push day.
Bench press..heavy after a warm up like 3x 8-10,5-6,3-4.
Some sorta shoulder press...heavy to moderate...2-3x5-8
Incline press with a closer grip or dumbells(change it up) moderate weight..one heavy set of 5-6 then lighter with a faster eccentric. for 2 sets...6-10 reps
High pulls,cleans or heavy shrugs-power, fast and heavy low reps...3-5 reps
DB shrugs 1 set of high reps...20-50
some sorta tricep extension for 2 sets..6-10.
Dips for repetitions Fast high reps.
Lateral raise heavy to light..1x5-6 heavy then lighter for speed and reps.
rotator cuff work...

Pull day...
some sort of row following same plan as bench press for reps.
pull overs 2x8-10
repetition rows--2 sets
pull downs or pull ups...change rep scheme and grips
hammer curls 2-3 sets.(I like these on an incline)
OCCASIONAL DB or BB curls
Gripping


leg day...
DONT GO HEAVY on squats and deads EVERY workout.
I would alternate what I go heavy on.
Squats---
Deads---
Good mornings or hypers for reps(reps if you go heavy on deads)
Trunk stability work...snatches,rotation,hip strength...
Leg extention..just some reps for knee strength.
Sled work if you got one...or short hill sprints.

Do your abs and calves, neck to your descretion..or as seperate workouts..up to you.

 

[oyaji poi]

i think the reason it looks "slow" is because the weight is really heavy. if you're lifting properly, you're lifting the weight as "fast" as you can. it's not like you're lifting a heavy weight slowly on purpose, and if you are you're not lifting enough. if you can lift a weight at a speed that appears "fast", it's probably not that heavy. as well, your programme looks like a traditional "hypertrophy" layout. meaning, you'll be getting bigger muscles. if you're lifting in a powerlifting style, the focus is strength, not size. there's weight classes in powerlifting, just like mma. so the stronger you are at a weight, the better. which is why so many mma guys focus on powerlifting and olympic lifts, with heavy weights and low reps. that way you get strength with relatively lower volume. it's also common to separt different types of strength training for different days/times. so the purpose of lifting weights is to get strong/explosive. another day/time you'll train for strength endurance, maybe doing intervals or a crossfit type of workout. or just rely on your bjj/mma/striking class for your stamina, as most do an hour of "conditioning" before training. giving you dedicated time spent on strength, conditioning, and skills. most strength coaches do not advocate mixing strength and skills training, so it makes sense to split them up. it all comes together in sparring.

hee hee...you said "pulldowns" and also you said leg extensions for knee strength...hello welcome to 1985

 

[SmashiusClay]

You know, I have my schedule worked out so I have deads on Wednesday and squats on Friday or Saturday. The reasoning was because, and feel free to laugh at me, my wife has Mondays off, and could therefore act as my spotter on Monday mornings on my heavy days... well, heavy for me, anyway. Maybe I'll just put ego aside, lower the weight and move deads back to Mondays.

Well I guess it's a question of which wouldf hold back your progress more, the lowered recovery time of doing squats and deads with only one days rest between, or having to bench without a spotter. I'm lucky because my powerrack has a pin position at which the bar hits the pins if I collapse my back arch, so I can bench heavy without a spotter.

Actually reading that again, if you put squats on saturday you are doing the same breaks between workouts that I use, Its just that you've started on saturday instead of monday. So I guess that's your answer.

 

[Latsasaurus]

i think the reason it looks "slow" is because the weight is really heavy. if you're lifting properly, you're lifting the weight as "fast" as you can. it's not like you're lifting a heavy weight slowly on purpose, and if you are you're not lifting enough. if you can lift a weight at a speed that appears "fast", it's probably not that heavy. as well, your programme looks like a traditional "hypertrophy" layout. meaning, you'll be getting bigger muscles. if you're lifting in a powerlifting style, the focus is strength, not size. there's weight classes in powerlifting, just like mma. so the stronger you are at a weight, the better. which is why so many mma guys focus on powerlifting and olympic lifts, with heavy weights and low reps. that way you get strength with relatively lower volume. it's also common to separt different types of strength training for different days/times. so the purpose of lifting weights is to get strong/explosive. another day/time you'll train for strength endurance, maybe doing intervals or a crossfit type of workout. or just rely on your bjj/mma/striking class for your stamina, as most do an hour of "conditioning" before training. giving you dedicated time spent on strength, conditioning, and skills. most strength coaches do not advocate mixing strength and skills training, so it makes sense to split them up. it all comes together in sparring.

hee hee...you said "pulldowns" and also you said leg extensions for knee strength...hello welcome to 1985

My routine is for functional speed-strength (on the lighter sets you will be using lighter weight for fast reps not using near max weight for the number of reps) and NO champions that I know of do powerlifting. I do not know where you heard that, it isnt right at all...most of them focus on higher rep-endurence type routines. The point is when you lift Heavy ass weights slow you are conditioning your muscles to function that way...slowly. I have done many different types of lifting and the FASTEST I have ever gotton was mixing some heavy weights, light weights for speed and with endurence type training like bodyweight conditioning. What I wrote out isn't a hypertrohpy program..while you may gain a little..it is NOT bodybuilding at all.

 

[Latsasaurus]

i think the reason it looks "slow" is because the weight is really heavy. if you're lifting properly, you're lifting the weight as "fast" as you can. it's not like you're lifting a heavy weight slowly on purpose, and if you are you're not lifting enough. if you can lift a weight at a speed that appears "fast", it's probably not that heavy. as well, your programme looks like a traditional "hypertrophy" layout. meaning, you'll be getting bigger muscles. if you're lifting in a powerlifting style, the focus is strength, not size. there's weight classes in powerlifting, just like mma. so the stronger you are at a weight, the better. which is why so many mma guys focus on powerlifting and olympic lifts, with heavy weights and low reps. that way you get strength with relatively lower volume. it's also common to separt different types of strength training for different days/times. so the purpose of lifting weights is to get strong/explosive. another day/time you'll train for strength endurance, maybe doing intervals or a crossfit type of workout. or just rely on your bjj/mma/striking class for your stamina, as most do an hour of "conditioning" before training. giving you dedicated time spent on strength, conditioning, and skills. most strength coaches do not advocate mixing strength and skills training, so it makes sense to split them up. it all comes together in sparring.

hee hee...you said "pulldowns" and also you said leg extensions for knee strength...hello welcome to 1985

I said pulldowns incase you cant do many pull ups and I said leg extensions because it is the only exercise STILL that purely isolates the quads...just like doing lateral raises...you cant hit them completely without doing them. SOME iso movements are usefull.

 

[oyaji poi]

it's interesting that none of the champions you know of do powerlifting. they probably have very complicated routines planned by professional coaches. they also have a very good strength base and skill set to work from. however, 0% of the posters on sherdog S&P are champions, so we have to start somewhere. champions train like champions, not like beginner/casual/amateur lifters and fighters. the purpose of these powerlifting based programmes is to develop a base of strength. from that, we can develop other attributes. the type of strength you get from lifting really heavy weights transfers better to other activities than vice versa. so, first we get strong, then we practice using that strength doing other things, such as explosive training, complex training, etc. abbreviated strength programmes also leave time and energy for skill training (very important, and you'll also be developing most of the speed you need just through routine developing efficiency, but you won't develop much limit strength) and life.

base of strength, then move on. for most of us, we will never be at a high level, it's enough to train with the basics of strength training, squat, dl, bench, ohp, and their variants. the rest of our spare time is often spent at work,school, or on the mat. none of us have the strength and condition of high-level athletes, because none of us are really that. maybe a few are close, but by the time you've developed your strength base and skill set to reach that level, you'd probably be familiar with or have a coach/team that can bring you to the next level. for the rest of us, we have this message board where it is encourage that you follow a simple strength based programme until you are "stong", usually a 200-300-400 mix, then when you are there, either continue lifting that way or branch out.

i understand what you're saying about variety, but when a person comes on this board looking for a programme, chances are they need the basics first. then they can get specific. such as doing high-rep endurance or whatever it is they feel they need. endurance is built up quite quickly but can be lost quickly too. "strength" is built up more over time and sticks around after you stop training for much longer. as well, it transfers over to other pursuits. which is why it's used as a "base", from which other attrubutes are developed.

word

 

[Ted-P]

You should never stop maximal lifting.

You should never do just maximal lifting either.

Heavy lifting complements plyometrics and ballastic lifting extremely well.

Like Oyaji Poi, I think maximal strength is where it starts(aside from conditioning of course), but it's not the end of all and jack of all trade type of thing.

 

[Feature boy]

Amen.

 

[Latsasaurus]

You should never stop maximal lifting.

You should never do just maximal lifting either.

Heavy lifting complements plyometrics and ballastic lifting extremely well.

Like Oyaji Poi, I think maximal strength is where it starts(aside from conditioning of course), but it's not the end of all and jack of all trade type of thing.

The first 3 sentences this guy said..

Oyaji...I am not saying to not do max strength training. I am saying its a bad Idea to make it the entire focus of your routine..I think a general speed strength routine punctuated by max strength training for a few weeks to peak and test strength would be fine..followed by a rest period of a few days...like do 6 weeks weight training and 3 weeks max training with 5 days off or longer depending on you. I however would still do some bodyweight conditioning 1-2x weekly while doing max training at the end of the day to keep your muscular endurence. and possibly NONE for the last week leading up to testing the bog 3 or 5 ..wahteevr you test.

 

[Ted-P]

I still think from a beginner to intermediate level should still give a lot of attention or majority of time to maximal strength and should never really take a far backseat to anything in regards of strength and power training due to it's impact on the CNS and how it impacts other kinds of strength.