I've had a busy Fall this year: I got married and I (finally) finished up grad school. I don't have anything lined up for now, but I have some saved up from the last few semesters and the wife has a decent paying job, so we're ok for awhile on that end.
However, at this moment, I have a new battle; well, it's actually an old one for me: MMA. I started helping out a friend get ready for his amateur event about a month ago. It's been over 18 months since my last fight and, for the most part, I haven't had the urge to compete. The prospect of cutting weight and going into a 8-week camp didn't sound alluring to me. Then, a funny thing happened: I started having fun with training again. I've gone to some new schools during this month and the new environments have refueled the tanks. Based on previous experience, I am, realistically, 3 months away from being in-shape and at weight.
Here's my plan:
1. Conditioning, conditioning, conditioning
2. Focus on my wrestling
3. Use for BJJ for defensive purposes
4. Hone my striking to a new level
5. Most importantly, do not overtrain and peak 10-14 days before the fight
Lifting:
5/3/1
I'll be doing the 4-day split with only some assistance work (not including rear delt/posture work; that is essential and should be done regardless). For upper-body, most of my assistance work will be body-weight lifts: dips, pullups, blast-strap stuff. I'll be getting a weighted vest as well in the near future. For lower, I'll be doing the main lift and then working the antagonist (e.g. deads followed by lunges) along with core. I don't want to burn out my legs since I'll be doing other high-intensity leg work
Conditioning:
I have 2 tools available that I did not have previously: a 450 lb tire and a Prowler. I've been using these consistently over the past month or so and have good days and bad days. Sometimes, I just don't have the burst in my quads and the Prowler moves very slowly. However, there are days where I just zip right along.
12/27: Military
Standing Military: 130x3, 135x3, 140x5
Chins: BWx10x5
Dips: BW+25x15, BW+25x15, BW+25x15
Facepulls: 80x15x5
DC Stretches
However, at this moment, I have a new battle; well, it's actually an old one for me: MMA. I started helping out a friend get ready for his amateur event about a month ago. It's been over 18 months since my last fight and, for the most part, I haven't had the urge to compete. The prospect of cutting weight and going into a 8-week camp didn't sound alluring to me. Then, a funny thing happened: I started having fun with training again. I've gone to some new schools during this month and the new environments have refueled the tanks. Based on previous experience, I am, realistically, 3 months away from being in-shape and at weight.
Here's my plan:
1. Conditioning, conditioning, conditioning
2. Focus on my wrestling
3. Use for BJJ for defensive purposes
4. Hone my striking to a new level
5. Most importantly, do not overtrain and peak 10-14 days before the fight
Lifting:
5/3/1
I'll be doing the 4-day split with only some assistance work (not including rear delt/posture work; that is essential and should be done regardless). For upper-body, most of my assistance work will be body-weight lifts: dips, pullups, blast-strap stuff. I'll be getting a weighted vest as well in the near future. For lower, I'll be doing the main lift and then working the antagonist (e.g. deads followed by lunges) along with core. I don't want to burn out my legs since I'll be doing other high-intensity leg work
Conditioning:
I have 2 tools available that I did not have previously: a 450 lb tire and a Prowler. I've been using these consistently over the past month or so and have good days and bad days. Sometimes, I just don't have the burst in my quads and the Prowler moves very slowly. However, there are days where I just zip right along.
12/27: Military
Standing Military: 130x3, 135x3, 140x5
Chins: BWx10x5
Dips: BW+25x15, BW+25x15, BW+25x15
Facepulls: 80x15x5
DC Stretches