I recently joined an MMA gym.
I have lots of power. Not too surprising since I’m naturally explosive and have been doing PL type training on and off for 10 years, but almost always training hard.
Big 3:
445 Squat
285 Bench
500 DL
Not a whole lot of need to get much, if any stronger
Height: 5’ 9.5"
Weight: 195
I should be able to lose 10 more without dropping strength much if any. I’m a bit softer than I like, especially around the midsection.
Physical Weaknesses:
1. Muscle Endurance- My breath isn’t what runs out, it’s mainly my mid-section and shoulders that run of out of steam. This is getting trained very well in the MMA gym 3x week for 2 hours 2x week and 1 hour 1x week.
-
Ability to display power repeatedly
-
Ability to display power ‘rotationally’
Heavy Upper Movements (Heavy defined as 80% or more)
-Weighted Pushups
-Close Grip BP w/ mini bands
-Push Press
Heavy Lower Movements
-Jefferson DL (straddle deadlift)
-Front Squat Box Squat
-Half Squat Zercher from Pins
DE Upper
-push up w/ a Light Band or a mini
- 8 sets, 5 reps, 30s rest between sets
DE Lower
- Manta Ray Box Squat w/ Light Band
- 8 sets, 5 reps, 30s between sets
Upper Plyos
- Bosu Ball Push Up plyo 10x5 30s
- seated wall throw from both sides and in front
Lower Plyos
- Kneeling Jump Forward; will have to figure out set/rep scheme
- plyo lateral lunge
Upper Assistance
- Standing 1-Arm Band Press
- kroc row
- rope press down w/ flared elbows (build meat on elbow for protection)
- rope curls, just superset with press downs
Lower Assistance
- Diagonal Lunge
- Straight Leg Hip Thrust to Leg Curl
- band good/bad girls while bridging
Direct abs covered in classes
Day 1:
Upper and Lower Plyos 1
Heavy Upper
DE Lower
Day 2:
Heavy Lower
DE Upper
Day 3:
Upper and Lower Plyo 2
Assistance
Heavy Legs/DE Upper
Kneeling Leap into wide squat stance to box jump
5x5 (two jumps per rep so more like 10x5)
High Front Box Squat
255x6x2
Good work, but didn’t wear me down too much
Chain Bench Press
105x10x5
I’ve had enough time to adjust, time to start good weight work.
Goals:
- Maintain Strength and Muscle
- Translate Strength into More Planes of Motion
- Translate Strength into Speed and Power
Main lifts to be used:
Manta Ray Squat w/ 50lbs Chains
Floor Press
Power Clean & Push Press
Protocol for Main Lifts:
8x2, 7x2, 6x2 waving 70-80% of variation’s max for speed
then Work up to RPE 8-9 waving 8, 5, 3
over 3 week waves
Tomorrow (as an example going forward):
Kneel to Lunge at diagonal of box then Lunge Jump Onto Box
MRBS w/ Chains 235x8x2 260ishx8
Split Stance Land Mine Press 3x10
supersetted w/
Land Mine 1Arm Rows 3x10
Circuit:
Cossak Warrior Lunge
Push Up
Renegade Rows
Saturday:
Push Up Plyo where I explosively push myself up and use the momentum to reach up to the sky with one hand while letting the momentum carry myself side facing the ground.
8x5
MRBS w/ 50lb Chains
225x6x2
265x5 RPE 10
Screw it, I’ll do 5/3/1 DE style, but keep the same movements
1Arm DB Push Press in Staggered Stance
50x2x10 for each arm
supersetted w/
DB Row
50x2x12 for each arm
Went home, skipped the circuit since BJJ practice was today and did plenty of rolling before hand.
TM’s for Major LIfts (90% of True Max)
MRBS w/ Chains 4steps+top: 300
Blue Slingshot BP: 270
Power Clean and Push Press: 185
Work up to an RPE 8-9 on Week 3
Week 1:
MRBS 225x5x5
Blue Sling Shot Press: 200x5x5
Power Clean and Push Press: 135x5x5
Week 2:
MRBS: 255x5x3
Blue Sling Shot BP: 230x5x3
Power Clean and Push Press: 155x5x3
Week 3:
MRBS: 285x5x1
Blue Slingshot BP: 255x5x1
Power Clean and Push Press: 175x5x1
Wednesday (last night)
Power Skipping supersetted w/ Rotational Med Ball Floor Slams
1 back and forth w/ 8 slams 45s rest
-easy with the power skipping, keep the hops lower for now to keep my ankles safe
MRBS w/ 50lb chains
225x5x5 Too much weight, need to back down to 205
Push Up w/ 70lb
55
supersetted w/
DB Rows
405*12