Need some help with adding a strength routine into my week.

Discussion in 'Strength & Conditioning Discussion' started by Masi, May 10, 2008.

  1. Masi White Belt

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    Hey, I wonder if you guys can help me out here, this is my training week:

    Monday: 1 Hour Muay Thai & 1 hour BJJ
    Tuesday: Strength
    Wednesday: 1 hour MMA and 1 Hour No Gi
    Thursday: 1 Hour Muay Thai and 1 Hour BJJ
    Friday: 1 Hour Muay Thai Sparring
    Saturday: Rest
    Sunday: Rest

    I want to gain mass, so ive upped my food intake (all clean) and ive added creatine and l-glutamine into my diet. My problem is I dont know how can I add a strength routine between my training and not cause myself to overtrain. Should I ease up my training or can I do strength still with all this training?

    I hope Im not bothering you all too much,

    Thanks

    -Mehrad
     
  2. Chaseg1520 Green Belt

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    You won't overtrain with a strength routine in your week... period. The FAQ has plenty of tips on strength routines.
     
  3. Masi White Belt

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    Thanks, will do
     
  4. Merrill Purple Belt

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  5. omgitsrick Green Belt

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    Maybe add a strength routine on one of your rest days?
     
  6. takeahnase watching the swarm

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    If you train only one day per week, overtraining should not be an issue. I think that 3 days per week would be too much.

    If you only train one day per week, I would do

    Squat or Front Squat
    Overhead Press/Push Press or Bench
    Deadlift or Clean Pull.

    Maybe try to add some heavy ab work and chinups during the week if you are not doing stuff like that during your classes.
     
  7. Masi White Belt

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    Yeah I probebly should, in that case, would it be better to split if i were to have 2 strength days?



    Yep, the big three sounds great for an allover, for core training I usually do about 4 weighted core exercises and do 10-20 reps for each one and repeat 5 times, like a circuit. Does that sound good?
     
  8. Merrill Purple Belt

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    *cough* do the Cosgrove program. He knows how to train combat athletes *cough*
     
  9. takeahnase watching the swarm

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    Yeah, sure. As long as you are not only doing crunches.
     
  10. takeahnase watching the swarm

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    Actually the Cosgrove program looks good.
     
  11. vince89 Banned Banned

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    Are you being sarcastic?
     
  12. the_harbinger Orange Belt

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    If eating "clean" is going to interfere with your ability to consume A LOT of calories, then don't worry about it too much. Now, obviously don't go overboard and stuff your face with cake everyday (no shit), but don't freak out if you have to get a baconator because you can't get home for a meal. It WON'T kill you.

    Also, make sure you ease into your program. I'd start out with no more that 1-2 MAX weightlifting sessions a week for now.
     
  13. Merrill Purple Belt

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    All of these core exercises are done in one session? That sounds excessive. One or two would do per session.

    Woodchops, russian twists (lower and upper), Weighted swiss ball crunch, or swiss ball crunch with medicine ball throw, hanging leg raises, or v-ups.
     
  14. Merrill Purple Belt

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    No, I saw the Cosgrove program a while back and I thought it was brilliant. 2 day split. Each session starts with an explosive oly type movement. One day I would choose cleans, the other, push press. The remainder of the session is a whole body workout utilizing undulating periodization and alternating sets.
     
  15. Masi White Belt

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  16. vince89 Banned Banned

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    Masi where do you train in London?
     
  17. Masi White Belt

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    Also when you do a 2 day split, is it:

    week 1: 5x3 & 4x4

    week 2: 3x5 & 5x3

    week 3: 4x5 & 3x5


    or is it:

    week 1: 5x3 & 4x4

    week 2: 3x5 & 5x3

    week 3: 3x10 & 2x15
     
  18. Masi White Belt

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    David Lloyds, I train in kingston in greater london, but i train at carlson gracie for mma, bjj and muay thai at barnes, right near hammersmith bridge.
     
  19. Masi White Belt

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    David Lloyds, I train in kingston in greater london, but i train at carlson gracie for mma, bjj and muay thai at barnes, right near hammersmith bridge.
     
  20. Merrill Purple Belt

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    Don't confuse it with and upper and lower split. Only the first exercise follows this protocol. They are intended to be full body workouts. It does list quad dominant and hip (posterior chain) dominant exercises for each day.
     

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