Need help with my workout (Fighters)

Discussion in 'Strength & Conditioning Discussion' started by TAWS6, Oct 27, 2010.

  1. TAWS6

    TAWS6 Blue Belt

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    I'm competing in an amateur MMA fight in January and I want to be the best I can be. I understand training and sparring are a big part but I know the gym is as well.

    I go to the gym 5 days a week, it looks like this
    Monday -Chest/Tris/Abs
    Tuesday - Back/Bi's
    Wednesday - Legs/Abs
    Thursday - Shoulders
    Friday - Arms

    Is there any types of workouts I should focus on these days, and any I should steer clear from?
     
  2. oyaji poi

    oyaji poi oyaji belt

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    You're only doing arms three times a week and abs twice a week? I'm assuming you include tris and bi's as arms.

    What if there's a photo shoot? How are you going to be famous and develop a fan base if you don't specialize in arms and abs? You'd look pretty silly in a poster with small arms and weak abs.
     
  3. MASShole

    MASShole Get it?

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    Do you want to be a fighter or upperbodybuilder?
     
  4. TAWS6

    TAWS6 Blue Belt

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    Fighter, I posted my work out to get help. If you're going to criticize at least at some type of fucking assistance. The only reason I train arms again on Friday is to focus one day on mostly Tri's.
     
  5. BoxingFan123

    BoxingFan123 Purple Belt

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    Here's a lite version of my wrestling offseason routine

    M: Squat, Full Clean, SOHP
    T: Squat, Full Clean, Bench
    W: Squat, Full Clean, Weighted Dips
    T: Squat, Full Clean, Bench
    F: Deadlift, or Deadlift supplementary(Rack pulls, deficits, shrugs etc.)

    everyday end with a set of chinups and pull ups(15-20)
    squats and cleans get you explosive and functional posterior chain strength, deadlift is kind of taxing on cns so I usually only pull once a month then do supplement exercises to improve my dl.
     
  6. MASShole

    MASShole Get it?

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  7. TAWS6

    TAWS6 Blue Belt

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    Thanks Boxing Fan, that's a decent answer. So I don't want to train a body part per day type thing?

    i've seen lots of different routines but everyone is completely different. I don't really have a big free space to do things in. I go to a gym at around 4:30/5 so it is sometimes kind of busy.
     
  8. TAWS6

    TAWS6 Blue Belt

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    Thanks Masshole
     
  9. bro

    bro White Belt

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    bro your way off you get stronger for mma by doing squats and deadlifts and heavy compound movements.

    read the faq and do not post in this thread again until you have done so
     
  10. BoxingFan123

    BoxingFan123 Purple Belt

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    yeah i really only do isolation type exercises if I'm injured or in the midst of a heavy training camp

    compound movements i've found had the most crossover to my wrestling/judo game than any kind of curls
     
  11. TAWS6

    TAWS6 Blue Belt

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    shut up white belt.

    Thanks boxing. As for Cardio, is there any specific type that people have found to be great for stamina and lasting in a fight? I hate the treadmil but I've been doing that for 30 minutes at intervals. usually 2 minutes sprint, 2 minute walk.
     
  12. TAWS6

    TAWS6 Blue Belt

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    I see the strength and condition faq, but is there any workouts on here that I can follow. Like training routines for the gym laid out?
     
  13. bro

    bro White Belt

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    in the s&p forum belt level doesnt matter, just knowledge, of which you are demonstrating none.

    in the faq there are sample workouts clearly listed, so that just proves you still haven't read it. I repeat, do not post in this thread again until you have completely read the FAQ
     
  14. joho

    joho Guest



    What he said. To make it easy for you though, google starting strength or stronglifts. All you ever do is post on the heavyweights forum so get rid of that ego.
     
  15. TAWS6

    TAWS6 Blue Belt

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    no ego. I just don't want to read a shit load. Was kind of hoping someone could point me to a laid out program. I've gotten examples of workouts up the ying-tang. I'm looking for a Mon to Friday type deal.

    And bro, did you register an account just to correct me?
     
  16. TAWS6

    TAWS6 Blue Belt

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    Ok, would this be too much. I used to do the 20rep squat thing.

    Monday
    Bench Press
    Flys
    weighted Dips
    Close grip pench press
    push ups

    Tuesday
    Wide grip pull ups
    Rows
    Chin Ups
    Dead lifts

    Wednesday
    Lots of Squats
    Seated calve raise

    Thursday
    Over head press/db press
    Front row raises

    Friday
    Dead lifts & Squats? or maybe a rest day.

    Also, 30 minutes on treadmill doing interval training Sunday, Monday, Tuesday, Thursday, Friday.

    ?
     
  17. MASShole

    MASShole Get it?

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    No one wants to help someone who won't help themselves. Read the FAQ and put together a logical, thought out workout, and then people will help.
     
  18. TAWS6

    TAWS6 Blue Belt

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    Im more of an asker than a reader....lol
     
  19. Justice 4 All

    Justice 4 All Brown Belt

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    There's pretty much an identical thread from a year back with my name in the OP instead of yours.

    Just do a Starting Strength program, and research correct form on all your lifts. You'll already be thanking me in 1-2 months.
     
  20. Turismo

    Turismo Green Belt

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    You want to warm up with light weights and progress to a really heavy weight. Once you get the weight you need. Do this:

    Workout A
    3x5 Squat
    3x5 Bench Press
    1x5 Deadlift

    Workout B
    3x5 Squat
    3x5 Press
    5x3 Power cleans

    Workouts A and B alternate on 3 non-consecutive days per week.


    ------------------------------

    What I do.....

    Monday
    Squat 5x5
    Bench 5x5
    Deadlift 3x5
    Light Ab work


    Wednesday

    Pull Ups
    Chin Ups
    Dips
    Frogstands etc.
    Light Ab work
    (May do squat also depending on how I feel)

    Friday
    Squat 5x5
    OH press 5x5
    Power Clean 5x5

    ----------------------------

    I also have Judo on Tuesdays and Fridays so I get a little conditioning work, sprints, allot of core work, rotating etc. I may also do some skipping some bag work, or some light cardio on my recovery days. Nothing too strenuous.

    Also may i add, learn correct form. Seriously. Also, eat, sleep, and drink (water & milk) as much as you can. 5 good meals a day.
     

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