Would doing a PPL split 3 days a week with 2 days for power and conditioning be optimal?

FrogsInDaBlender

FrogsInDaBlender

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M16, train 5 times a week martial arts+ martial arts specific lifting, been training for about 9 months but just now getting serious with the lifting part
 
What type of martial arts and how intense is the training? Five days of Aikido is not the same as five days of MMA, for example.

Three days PPL(Powerlifting?)AND two days power/conditioning on top? That sounds a lot on top of five MA training.
 
At 16 you have some of the best recovery you'll ever have so if you mean you're doing some general calisthenics/conditioning type exercises common in martial arts like burpees, push ups, bear crawls, leg raises, etc then yes you can add two days of true strength/power oriented lifting. I still wouldn't go too crazy with your lifting if your priority is martial arts. You can maybe do Upper Body / Lower Body for several exercises each day for reps of 8-12 and spaced several days apart. I wouldn't do more than one or two heavy work sets per exercise.

You can try having blocks of periodization such as endurance block, muscle building block, strength block, power block, etc. Each block can be 4-6 weeks. You can focus on higher reps for strength endurance, then gradually lower the reps as you get into more strength and power blocks. I'd also have a week break every 2-3 months to recover and rest.

I'd also make flexibility, balance, foot work, mobility, etc core aspects of your training. This can be done separately at home.
 
DEVILsSON said:
At 16 you have some of the best recovery you'll ever have so if you mean you're doing some general calisthenics/conditioning type exercises common in martial arts like burpees, push ups, bear crawls, leg raises, etc then yes you can add two days of true strength/power oriented lifting. I still wouldn't go too crazy with your lifting if your priority is martial arts. You can maybe do Upper Body / Lower Body for several exercises each day for reps of 8-12 and spaced several days apart. I wouldn't do more than one or two heavy work sets per exercise.

You can try having blocks of periodization such as endurance block, muscle building block, strength block, power block, etc. Each block can be 4-6 weeks. You can focus on higher reps for strength endurance, then gradually lower the reps as you get into more strength and power blocks. I'd also have a week break every 2-3 months to recover and rest.

I'd also make flexibility, balance, foot work, mobility, etc core aspects of your training. This can be done separately at home.
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This. At 16, you're basically fucking Wolverine. You can walk off injuries that would put you in bed for a week once you hit middle age. And you can recover from ridiculous levels of volume and intensity.

That said, red-lining every workout isn't optimal even at that stage of your life. Training hard and smart is the best option for sustained improvement.
 
FrogsInDaBlender said:
M16, train 5 times a week martial arts+ martial arts specific lifting, been training for about 9 months but just now getting serious with the lifting part
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Does "M16" mean male, sixteen years old?

If so, then do it. Young people recover from training better. I used to do PPL (Push Pull Legs) six days a week when I was a teenager with some success. I was mildly overtrained, yeah, but the fact that I survived it really shows my youth. lol.

Just don't hurt yourself, kid.
 
FrogsInDaBlender said:
I train mma voy doing kickboxing, bjj, Wrestling AND boxing all geared towards how you use those martial arts in mma
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In that case, I'd be very careful about adding significant amounts of strength training to an already intense schedule. Twice a week should be enough to make significant strength gains without compromising recovery.

An example would be Bench/Squat/Assistance on Day 1, Deadlift/OHP on Day 2. With at least one full day of non-lifting between them. But there are plenty of two-day templates, some of them specifically designed for MMA etc.
 
FrogsInDaBlender said:
I train mma voy doing kickboxing, bjj, Wrestling AND boxing all geared towards how you use those martial arts in mma
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Thats a lot of cardio. It's definitely a good idea to keep your strength training minimal.

Unless you can recover from all of that. You're sixteen after all.
 
KnightTemplar said:
In that case, I'd be very careful about adding significant amounts of strength training to an already intense schedule. Twice a week should be enough to make significant strength gains without compromising recovery.

An example would be Bench/Squat/Assistance on Day 1, Deadlift/OHP on Day 2. With at least one full day of non-lifting between them. But there are plenty of two-day templates, some of them specifically designed for MMA etc.
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Also take into consideration that his MMA training might not be intense. It just sounds like it is, and I think it is.

@FrogsInDaBlender

OP, can you make it even more specific? Do you like... Do wrestling drills for like a whole hour or something?
 
Baby Hanma said:
Also take into consideration that his MMA training might not be intense. It just sounds like it is, and I think it is.

@FrogsInDaBlender

OP, can you make it even more specific? Do you like... Do wrestling drills for like a whole hour or something?
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Im doing Either footwork or Wrestling drills for 15mins followed by a class thats like 1 hour doing technique and 30mins sparring
 
I would do 1 lower body day with a heavier compound lift like squat or deadlift. I would do it before the weekend or whenever you have extended rest period(no training) of at least a couple days. You can add a couple lighter accessory or assistance lifts(squat variation, deadlift variation, goodmornings, etc).

I would do one upper body day at some point in the week with bench press/(weighted) dips, rows/(weighted) chin ups, overheadpress or something similar. On the first lift go 5-10 reps. On the other lifts you can go lighter for higher reps like 12-15 reps. Rotate whichever lift you do first in a workout.

I wouldn't overthink your training. Make it straightforward and sufficiently challeging/heavy but not so heavy that you're drained/sore. Pay attention to how you feel after your workouts and adjust intensity accordingly.
 
FrogsInDaBlender said:
yeah, i take an hour+ between mma and lifting
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Oh boy.

Only lift weights two days a week then. That's a lot of activities even for a teenager.

But listen to me... Forget about martial arts and just train for a "supertotal" for the next five years of your life. And then train in martial arts. You'll end up as the next Brock Lesnar if you do that.
 
i still havent fought yet cz im too old to do any junior competition but to old and inexpirienced to fight adults, i'll probably fight in the next year when im 17, but im planing on going to the top, and if you are too we'll meet there
 
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