Twice a week weight lifting
- 06-17-2013, 10:14 PM
Twice a week weight lifting
I'm in mma and do hiit training Monday and Friday. Steady state cardio and abs on Tuesday and Thursday. I go to an hour and a half mma class Tuesday Thursday and Friday. Gonna add swimming on Saturdays to heal the joints and muscles. I just need to add a good weight lifting workout on Tuesday and Thursdays to maintain my strength. Anybody have a good set up they would do? Thanks.
- 06-17-2013, 10:17 PM
I feel this may be exactly what you want. It's geared towards strength. Just read up on 5/3/1
in general to learn your '5/3/1' sets and the rest is right there.
Or this template
06-17-2013, 10:20 PM
06-17-2013, 10:24 PM
No prob bud. Let us know if you do it.
06-17-2013, 10:27 PM
I'm gonna try it tomorrow if I got the gas after class. Lifting doesn't tire me out anymore though but I've missed it a great deal
06-17-2013, 10:31 PM
06-17-2013, 10:37 PM
Ok I'll get it all set up this week then. See if its gonna work. Sounds easy and quick enough. I'm open to any new idea.
06-19-2013, 12:03 AM
I'd just do one upper body day, and one lower. Heavy compounds movements will do the trick.
http://www.musclelegion.com - my site
06-19-2013, 05:47 AM
06-19-2013, 07:57 AM
Keep in mind that power is a function of strength and speed. If you look at a single muscle fiber, it comes down to this: power = total tension developed X rate of contraction. As you increase your strength, you will increase your power up to a certain point. How strong do you need to be? Recent studies suggest that for optimal power development you should be able to squat > 2x body weight.
I think your concern should be adding too much muscle mass and moving up in weight class (if you compete). If this is the case then you should limit your volume, which if training is only occurring twice per week will be limited anyways.
06-19-2013, 08:25 AM
I'm pretty strong already for my weight. My fear is if I increase my muscle endurance and since I'm doing a lot of hiit training that I'm gonna suffer and lose a lot of strength.
06-19-2013, 08:28 AM
Exactly. I am not sure your level of conditioning, but there isn't anything steady state about MMA fighting, and with practices, you probably can cut out those two steady state cardio training.
If you have two days a week to train with weights, make day one a dynamic full body days (lower reps, lower weight, and focus on the speed of movement) and day two a strength day (lower reps, heavy weight, longer rest periods).
06-19-2013, 08:30 AM
Ok so I shouldn't run anymore? I do sprints in my hiit training. But no long runs? Long being 20 25 min.
06-19-2013, 01:57 PM
That would be my advice. Spend that 20-30 minutes instead doing soft tissue and mobility/corrective work. If you are doing it for recovery purposes go for a leisure bike ride or walk as well. Continue with the hill and resisted sprints.
06-19-2013, 02:19 PM
Okayyy I will take your word for it.... Don't steer me wrong brutha. I don't have a problem with not running that's for sure lol.
06-20-2013, 12:20 AM
There is way too many misconceptions regarding what is effective training for MMA. Running is useful for discipline and weight control, but that's about it. Compound movements are not going to make you slow; they're going to make you stronger and will be able to move submaximal resistance (e.g. your opponent) faster. You should be doing mobility work as is so that base is already covered. That being said, 2x/week isn't going to be optimal for weight training for MMA.
M.Ed. Ex Phys
06-20-2013, 12:25 AM
06-20-2013, 12:31 AM
06-20-2013, 12:33 AM
Yeah that's his opinion to a point. His suggestion is setting up like five exercises ei bench squat deadlift bent row and power clean. And doing ten reps back to back for 25 min.
06-20-2013, 12:34 AM
06-20-2013, 12:37 AM
Ok I gotcha. I have one question though. To increase punching endurance would a circuit once a week that includes landmines some sort of lat exercise and plyo push-ups suffice?
06-20-2013, 12:40 AM
If you want to be better at a particular skill (like striking), then the best way to do that is to practice it and very frequently.
M.Ed. Ex Phys
06-20-2013, 12:43 AM
Well I just know that you can be gassed cardio wise but if your muscles aren't fatigued you still have that punching power there. I'm just going off of what my coach says btw. I take his experience to account but at the same time I'm a personal trainer myself and some of the stuff goes against what I know to be true.
06-20-2013, 12:49 AM
Here's an example: let's take a box jump. In a non-fatigued state, you be able to jump higher and with a smaller rest interval compared to a fatigued state. Striking is similar in that there is an optimal technique and power output is closely related to keeping this technique. This is why it's so important to not have wasted motion while striking and to stay loose.
M.Ed. Ex Phys
06-20-2013, 12:55 AM
Like I said when it comes to mma I've just really been listening to my coach. So what do you think I should do? I train 3 times a week. Do very hiit circuits 2 times a week. Lift two times a week. Steady state cardio twice a week and do heavy bag training two to three times a week. What would you change in that
06-20-2013, 10:33 AM
06-20-2013, 10:51 AM
I gotcha. Well thanks for the info. Ill see if I can implement some of your thoughts into my workout.
06-20-2013, 01:51 PM
5-3-1 on the two day template. If you want conditioning ideas I can lay some out. I've had good success or try looking up Martin Rooney and his book "Training for Warriors". I use a bunch of his stuff, especially the hurricane workout. Best bang for the buck if you are a layman fighter with limited time.
06-20-2013, 01:53 PM
Well I have routine Mondays and Fridays. I need something on Tuesday Wednesday and Thursday that will improve muscle endurance at the same time as maintaining strength and adding power. I just can't figure a way to do that. I have to get down to 145 at the same time. I'm currently 157
06-20-2013, 03:23 PM
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