[quote]Xen Nova wrote:
Thank you. This goes for the entire T-Forums really… do a fucking search b4 you ask a question so you at least come back with an informed opinion and probably a better question.
Let me go ahead and knock out 90% of those threads right now-
Yes I know your situation is “unique” somehow but you’re still a beginner start like everyone else
Yes I know you want to do MMA but you’re still bulking, and cutting, and doing 4 crossfit programs a week… or whatever the fuck. You might want to just focus on one of those a while
No your football experience really isn’t going to translate all that well.
Like 70% of fighters wrestled, unless you were state champ or something impressive, doesn’t mean dick. You can still get subbed.
No you can’t learn from DVD’s.
Yes you should lift weights but TMT, TBS, TNT, WIFI, TMNT, DBZ or whatever Waterbury program you’re doing probably isn’t going to be what you need for MMA. (not picking on Waterbury he just usually has all the acronyms).
To follow that last one, no you probably don’t need super special secret spetnatz ninja training program (IN MOTHER RUSSIA WEIGHTS LIFT YOU!). 1 arm rows on a bosu ball isn’t going to shit for you.
Thats like changing your hair color to make your tits bigger. Don’t get complicated unless you know what the fuck you’re doing. 90% of us could just do the Bill Starr 5x5 program and improve leaps and bounds.
You should train at the place with the best reputation, that has fighters it has produced (from the ground up I might add), that fits into your budget and travel arrangements. Just remember you get what you pay for.
Cutting weight is a lot more than sitting in a sauna. Just focus on your training and getting your bodyfat down. Sort out that other shit later… [/quote]
hahahaha i don’t do any combat training or anything like that but i was reading this forum to pass the time thanks for making me laugh.
EDIT: figured it out. im planning to switch to the Westside for skinny bastards pt 1 soon, but just have some questions: about how long should i keep my rest periods between sets for the different rep ranges 3-5, 6-10, 10-15?
On max repetition day about how many reps should i aim for roughly?
[/quote]
If you’re in the 3-5 rep range for the big exercises, take longer rest periods, 2-3 minutes. Those are your money exercises, and the ones that you need all your wherewithal in order to progress in.
As far as the assistance exercises, I always kept breaks around 1 minute. Maybe it’s a habit from boxing (never taking longer than 1 minute breaks) but I always found it worked well. Generally the heavier I go, the longer the break in order to recoup as much as possible.[/quote]
Good advice here, follow it. Your heavy stuff should be just that, heavy, with relatively longer rest periods. I have been doing the same thing lately with my assistance stuff and body weight stuff. Thirty to 60 second rest periods, never above that. It’s a good way to build the strength-endurance component. Also a good way to increase your work density, more work or the same amount in a shorter period of time.
I am a 5’5’’ 130 lbs. female who has trained in gojo ryu karate for about 6 years. On Monday I’m returning to karate (after being off for 8 months since I was away at school) and signing up for MMA. I’m trying to restructure my workout plan and weight routine. I want to maintain (and hopefully increase) my strength gains. So I’m hoping to get a gym membership. I feel that sticking with BBs will be the easiest and probably most effective way of continuing strength/maintaining muscle. If anyone thinks otherwise, I’d be happy to hear about it.
I’m thinking this would be a good split:
M- karate
T - weights
W - off/light karate work
Th - karate
F - weights
Sa - mma
Sun - off
Here are my current stats:
Me 5’5’’ 130 lbs.
Squat - 160 lbs. 3x4
Bench - 90 lbs. 1x2 – > this record is worse than it sounds because I did it when I was very sleep deprived. I know I could bench more if I was well rested.
Deadlift - 150 lbs. 1x3
Military Press - 65 lbs. 3x3
For the past months at school, I have been using Starting Strength (minus the power cleans). I’m not sure if I should continue with SS or adopt another training program. Thank you. Help is very much appreciate.
Hi there. Your setup looks good, but really you will just have to go by how you are feeling. A few things to consider. If you are doing mma, do you have any previous grappling experience? Reason why I ask is once you start rolling, you will notice the different energy and muscular demands it places on your body. You are dealing with your weight as well as your opponent’s, so it is loaded work.
Also, is the SS program you are on still working? As in you are still making gains? If it is, stick with it until it stops producing results. Depending on your training age, you can ride a program out from novice to intermediate, or intermediate to advanced. SS, or 5/3/1 with just the main lifts would work. Something like Squat/bench day 1, deadlift/military press day 2. Or if that is too much work, split them up over two weeks.
In regards to sticking with BB movements, in my humble opinion these will give you the best bang for your buck. If your goal is to improve in your martial arts, a high level of focus should be placed on your skill and technique work. The lifting is supplemental (GPP).
If you like Rippetoe’s stuff, buy the Practical programming book. It’s a fairly easy read but will get you thinking about looking at your training as a whole. For example, are your mma classes going to be heavy on conditioning as well, or just technique and drills? Biggest mistake I have made in my training over the years is compartmentalizing my training, instead of looking at all the things I was doing as a whole. Things to consider.
BTW, I am no expert, but just a few things I have learned coming from a PLing and martial arts background.
[quote]Sophielia wrote:
Hi everyone,
I am a 5’5’’ 130 lbs. female who has trained in gojo ryu karate for about 6 years. On Monday I’m returning to karate (after being off for 8 months since I was away at school) and signing up for MMA. I’m trying to restructure my workout plan and weight routine. I want to maintain (and hopefully increase) my strength gains. So I’m hoping to get a gym membership. I feel that sticking with BBs will be the easiest and probably most effective way of continuing strength/maintaining muscle. If anyone thinks otherwise, I’d be happy to hear about it.
I’m thinking this would be a good split:
M- karate
T - weights
W - off/light karate work
Th - karate
F - weights
Sa - mma
Sun - off
Here are my current stats:
Me 5’5’’ 130 lbs.
Squat - 160 lbs. 3x4
Bench - 90 lbs. 1x2 – > this record is worse than it sounds because I did it when I was very sleep deprived. I know I could bench more if I was well rested.
Deadlift - 150 lbs. 1x3
Military Press - 65 lbs. 3x3
For the past months at school, I have been using Starting Strength (minus the power cleans). I’m not sure if I should continue with SS or adopt another training program. Thank you. Help is very much appreciate.[/quote]
[quote]Dre Cappa wrote:
A few things to consider. If you are doing mma, do you have any previous grappling experience? Reason why I ask is once you start rolling, you will notice the different energy and muscular demands it places on your body. You are dealing with your weight as well as your opponent’s, so it is loaded work.
[/quote]
I’ve done some groundwork but not a ton. So I’m not accustomed to it yet. Given that it’s loaded how do you think training needs to be adapted?
Yes SS is still working. Though I have yet to combine it with karate and MMA (since I just moved I lost my gym and haven’t returned to classes at my dojo yet).
I love the philosophy behind 5/3/1 and the 2 day split version but I assumed I can’t do that because I can’t do dips (they bother my triceps) and I can’t do 5x10 chin-ups. Right now my max set is 5.
[quote]
If you like Rippetoe’s stuff, buy the Practical programming book. It’s a fairly easy read but will get you thinking about looking at your training as a whole. For example, are your mma classes going to be heavy on conditioning as well, or just technique and drills? Biggest mistake I have made in my training over the years is compartmentalizing my training, instead of looking at all the things I was doing as a whole. Things to consider.[/quote]
Can you please elaborate more on this point? How would this affect how I structure my training?
[quote]Dre Cappa wrote:
A few things to consider. If you are doing mma, do you have any previous grappling experience? Reason why I ask is once you start rolling, you will notice the different energy and muscular demands it places on your body. You are dealing with your weight as well as your opponent’s, so it is loaded work.
[/quote]
I’ve done some groundwork but not a ton. So I’m not accustomed to it yet. Given that it’s loaded how do you think training needs to be adapted?
Grappling is loaded work, plus alot of isometric strength. You will be pulling and pushing against an opponents BW, as well as supporting your own depending on the situation. Your body will adapt to it over time. To adapt to it, simply train in it.
Yes SS is still working. Though I have yet to combine it with karate and MMA (since I just moved I lost my gym and haven’t returned to classes at my dojo yet).
I love the philosophy behind 5/3/1 and the 2 day split version but I assumed I can’t do that because I can’t do dips (they bother my triceps) and I can’t do 5x10 chin-ups. Right now my max set is 5.
You can still continue the SS, or do the 5/3/1. Hit the main lifts and maybe a couple assistance exercises after that. Or just do the main lifts. If your goal is to get better at martial arts, focus on that and the lifting is supplementary.
I wouldn’t worry about doing 5x10 assistance work. That is for people looking to gain muscle as a primary goal. That is not your goal.
I mean you have to look at all of what you are doing. For example, a powerlifter wouldn’t also train for a marathon while getting ready for a meet would they? No, because one they are different goals, both have a level of specificity to each sport, and finally one could not sufficiently recover to improve in both endeavors at once.
Say I am only lifting twice a week and nothing else. Then I add in 2-3 days of mma. Assuming you are training fairly intense, you have raised your overall training volume. Recovery ability is limited. You simply cannot add more and more things into your training and expect to improve in all areas.
Here is a simple rule of thumb. If lifting is not your sport and it used to supplement your other athletic endeavors, ask yourself this question on a regular basis: is my lifting affecting me getting better at my desired sport? If you answer yes, you are doing too much in the weight room and affecting your recovery. Pull back on the lifting, then.
Watch this video. Pay attention to what Jim says about GPP.
[quote]Dre Cappa wrote:
A few things to consider. If you are doing mma, do you have any previous grappling experience? Reason why I ask is once you start rolling, you will notice the different energy and muscular demands it places on your body. You are dealing with your weight as well as your opponent’s, so it is loaded work.
[/quote]
I’ve done some groundwork but not a ton. So I’m not accustomed to it yet. Given that it’s loaded how do you think training needs to be adapted?
Grappling is loaded work, plus alot of isometric strength. You will be pulling and pushing against an opponents BW, as well as supporting your own depending on the situation. Your body will adapt to it over time. To adapt to it, simply train in it.
Yes SS is still working. Though I have yet to combine it with karate and MMA (since I just moved I lost my gym and haven’t returned to classes at my dojo yet).
I love the philosophy behind 5/3/1 and the 2 day split version but I assumed I can’t do that because I can’t do dips (they bother my triceps) and I can’t do 5x10 chin-ups. Right now my max set is 5.
You can still continue the SS, or do the 5/3/1. Hit the main lifts and maybe a couple assistance exercises after that. Or just do the main lifts. If your goal is to get better at martial arts, focus on that and the lifting is supplementary.
I wouldn’t worry about doing 5x10 assistance work. That is for people looking to gain muscle as a primary goal. That is not your goal.
I mean you have to look at all of what you are doing. For example, a powerlifter wouldn’t also train for a marathon while getting ready for a meet would they? No, because one they are different goals, both have a level of specificity to each sport, and finally one could not sufficiently recover to improve in both endeavors at once.
Say I am only lifting twice a week and nothing else. Then I add in 2-3 days of mma. Assuming you are training fairly intense, you have raised your overall training volume. Recovery ability is limited. You simply cannot add more and more things into your training and expect to improve in all areas.
Here is a simple rule of thumb. If lifting is not your sport and it used to supplement your other athletic endeavors, ask yourself this question on a regular basis: is my lifting affecting me getting better at my desired sport? If you answer yes, you are doing too much in the weight room and affecting your recovery. Pull back on the lifting, then.
Watch this video. Pay attention to what Jim says about GPP.
That is a great fucking link. thank you for that.[/quote]
No problem. Just wish this mentality was more prevalent in the S&C of sports. We went from athletes doing the bare minimum in the early days, to having all these fancy programs with “sport-specific” exercises and ridiculous amounts of volume. I love following Wendler’s stuff. He has such a no-bs approach to training, as well as life.
So I would like to give an update on my training and what’s happening with me. Due to financial limitations, I’m unable to take the MMA class I wanted to and I don’t have a gym membership. So right now I have access to DBs and a chin up bar.
Goals:
develop a weight routine complimentary routine for karate
maintain/increase strength
increase chin up reps
So my current schedule is this:
Monday- Karate
Tuesday- Weights (only day with direct ab work because I do a lot of direct ab work in karate)
Wednesday- Foam Roll/Light Karate Practice
Thursday- Karate
Friday- Weights
Saturday- Karate
Sunday- Off/Foam Roll
I upped weights up to from 2x to 3x a week because I found that I wasn’t making progress at 2x and I’ve been able to handle the increase in volume.
I have been following this routine for the past few weeks.
Current Weightlifting Split:
Workout A:
DB Goblet Squats 3x5
Chin ups 5x as many as possible
DB Bench 3x5
One Arm DB Deadlift 1x5
Weighted Pushups 2x8-12
Workout B:
DB Goblet Squats 3x5
Chin ups 5x AMAP
DB Standing Press 3x5
Bodyweight Rows 2x8-12
Weighted Pushups 2x8-12
Week 1 ABA, Week 2 BAB, etc.
I would like to add a little bit of explosive work but I’m not sure how to do it. I have been doing 1-2 sets of 1-3 reps of incline explosive pushups about once a week or less. But I would like to figure out how to include something that is a little more structured.
Obviously karate comes first. So I understand that I may need to decrease my volume as time goes on. Yes I did watch and pay attention to the link you sent me. But I would really appreciate feedback on this routine. Thank you in advance.
Quick question- do you think you can effectively train striking without bag work? Is it supplementary (to pads, shadow boxing and sparring) or essential. My feeling is its essential, but I’m interested in your opinions.
[quote]Roundhead wrote:
Quick question- do you think you can effectively train striking without bag work? Is it supplementary (to pads, shadow boxing and sparring) or essential. My feeling is its essential, but I’m interested in your opinions.[/quote]
Only if you have a banana tree to beat on instead.
[quote]Roundhead wrote:
Quick question- do you think you can effectively train striking without bag work? Is it supplementary (to pads, shadow boxing and sparring) or essential. My feeling is its essential, but I’m interested in your opinions.[/quote]
Sparring then pads then shadow + bag. Such is the order of importance. There’s no reason you can’t learn to box effectively (If not optimally) without a bag. Then again, I have literally no idea how you managed to find a boxing gym without a heavy bag. Do they even exist?
Is anyone here familiar with the Dynamic Effort method? I’m wondering if I should incorporate that into my training.
I lift 2 times a week atm (3x5). Thinking of adding a third day after learning about this. I take Muay Thai and think my speed and explosiveness are lacking. So it sounds like this could potentially help.
I’m wondering how I should set up my days. Should I have 2 days dedicated to strength training and one day to the dynamic method? Does it matter what order they are in during the week?
I’m thinking I should do maybe 3x5 on a light day, 8x3 on a moderate day, and then 5x5 or max effort on my heavy day. Does that sound like a good idea?
Hadn’t checked back in for replies in a while, thanks for those. I agree it is pretty much essential.
[quote]duffyj2 wrote:
Sparring then pads then shadow + bag. Such is the order of importance. There’s no reason you can’t learn to box effectively (If not optimally) without a bag. Then again, I have literally no idea how you managed to find a boxing gym without a heavy bag. Do they even exist?[/quote]
It wasn’t a boxing gym, it was a sanda club. And I dismissed it for not having a heavy bag (or any bag). Just making sure I was confident in my decision.
Honestly, if anyone is looking for a good strength and conditioning program for MMA/BJJ/Combat sports, the best thing to do is to look up the top S&C, such as Martin Rooney, Joel Jaimeson, Jim “Smitty” Smith (just to name a few), and see what they do with their athletes.
Honestly, in the 4+ years I’ve been training (which isn’t much) I’ve realized that different things work for different people. There are underlying fundamentals (periodization, alactic threshold training, aerobic training, etc), but what works for me may not necessarily work for you. I’m a bantamweight, and I know that what works for me in regards to diet, strength and conditioning, is not what would work for a heavyweight. Forums are an easy way to get false info from people that think they know everything. Instead, look at what the best trainers in the world are doing, and you will be miles ahead of others in the game.
Yeah there are dedicated forums for this stuff peopled by ACTUAL top level coaches… i wouldn’t bother posting anything in this thread.
Joel Jamieson’s 8weekout is a good place to seek out programmes he himself recommends/has taylored and get feedback on your own programmes by people who implement HIS plans.
Sure there are others. I wouldn’t post anything here.
Way to take my quote out of context, fool. I was clearly talking about not posting anything regarding my training programme here… i’ve had lots of useless advice from lots of internet forums regarding “programmin” over my last five-and-a-half-years doing combat sports…
