training routine

Discussion in 'Strength & Conditioning Discussion' started by Jortk, Sep 1, 2015.

  1. Jortk

    Jortk White Belt

    Joined:
    Jan 16, 2015
    Messages:
    66
    Likes Received:
    30
    Hello,

    my name is Jort a K1 fighter from the netherlands, i am training for my first mma match.

    to give you an image, i am a longer/bigger version of chad mendes with my build (1.85/90 kg atm when fighting 81.9)

    i have some problems with the strenght that comes with grappling, when i was fighting k1 i was focusing on speed because i allready had ko power and for that reason i stopt doing strenght trainig but i post my training routine here

    monday:

    7:30 4 km run

    20:00 striking

    tuesday:

    20:30 Grappling'

    Wednesday :

    7:30 upper body

    3x8 pull ups
    3x8 bench press'
    3x8 barbell row
    3x8 milirary press
    100 push ups
    100 dips
    100 hyperextensions

    thursday rest


    friday

    mma training (strinking+ grappling)


    saturday:

    lower body

    3x8 squats
    3x8 deadlift
    3x8 legg press
    100 box jumps
    100 air squats

    sundat rest

    what do you think of this routine ?
     
  2. Subermensch

    Subermensch White Belt

    Joined:
    Aug 29, 2015
    Messages:
    9
    Likes Received:
    0
  3. Tosa

    Tosa Red Belt

    Joined:
    Oct 23, 2008
    Messages:
    9,068
    Likes Received:
    242
    Location:
    Somewhere else
    I'd suggest taking a look at some of the routines from the FAQ, and using those as a starting point. I'll make a few specific comments though.

    1. 100 reps of things like dips, back extensions, etc, are going to be more conditioning than strength, so it'd make more sense to incorporate that into a conditioning session.

    2. 100 box jumps is far too many. You want to include this kind of explosive work only after developing a strength base, and only in modest volumes. High volumes of explosive work offer little benefit, but an increased risk of injury. Focus on making each jump as perfect and powerful as possible instead.

    3. Never mind leg press, do something unilateral, like some kind of lunge.
     
  4. Flash_Monsta

    Flash_Monsta Black Belt

    Joined:
    Dec 17, 2005
    Messages:
    5,288
    Likes Received:
    1,993
    Location:
    Wales
    Hello, and welcome to the logs.

    I'm with Tosa, read the FAQ's in regards to programming for strength. Most of the regular posters here are very knowledgeable, and will be happy to help you if you have any specific questions.


    edit. I thought this was in the logs, DM a mod and see about getting this moved to the logs.
     
    Last edited: Sep 1, 2015

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.