[quote]taedoju wrote:
i ve gained quite good amount of strenght using isometrics, but now i will have two weeks of free time (no training,no swimming etc) so i have created something like this
monday- Bodyweight strenght training
iso neck workout
pike press/handstand pushups 4 sets of 10
pull ups 3 sets of 1-2-3-4-3-2-1
glute ham rise 5x5
onelegged squat 5x5 (weighted)
kneeling rollout 30 reps
javorek ab circuit
wensday- conditioning+technique
shadowboxing with focus on technique
minnute drills (burpees etc)
8 x 2 min rounds
thursday - strenght endurance training
4 sets of quality rep. of pushups different kinds
bodyweight rows 4 sets of quality rep.
goodmorning with bands 3 sets of 20 reps
pullthru with bands 3 sets of quality rep.
abs → wheel rollouts 15 both hands
15 each hand holding the wheel
biceps curls 3x12
4 x quality rep → squats with 20 kg of resistance
friday - jump rope, shadowboxing
3 x 4 min of jump rope
5-8 rounds of shadowboxing
saturday
iso neck workout,stretching,punches with resistance bands,drilling technique
sunday
prehab exercises → rotator cuff, pcv rollin
what do you think about it?
bio-> 193cm height, 95 weight
kickboxer
goals->be better at kickboxing, keep conditioning at high level,
get stronger (+ strenght endurance)
be healthly
aestetic reasons ( hah biceps curls becouse my biceps is really lagging part of my body)[/quote]
Say for something like a weight training circuit for combat athletes, I was thinking of perhaps breaking each up set with some sort of aerobic or anaerobic conditioning in between sets.
Using an upperbody/lowerbody weight lifting split, I was thinking of running between stations on a upperbody day, and on lowerbody day using a row machine for cardio. Maybe include rounds of heavy bag work on the lowerbody day in place of the rows, or as a finisher on the upperbody day.
Anyone try anything like the above? I have doubts as to how heavy one could go on each lift due to the general fatigue that is induced. It worked back in bootcamp to get recruits in shape though.
Has anyone tried rock-toss sprints for MMA conditioning? (Overhead throwing a rock forward, run and grab it, then toss it backwards)
Also what do you guys think of swimming for conditioning? I know it can build some ridiculous cardio, but would it be too technical to obtain the same benefit out of it as other conditioning circuits?
[quote]Ski_USMC wrote:
Also what do you guys think of swimming for conditioning? I know it can build some ridiculous cardio, but would it be too technical to obtain the same benefit out of it as other conditioning circuits?[/quote]
I think swimming is awesome for conditioning. My trainer used to swim in the rivers around Bangkok (wouldn’t advise those polluted rivers but he had great cardio…). Buakaw has also used swimming to build cardio.
[quote]JonnyTMT wrote:
Ski_USMC wrote:
Also what do you guys think of swimming for conditioning? I know it can build some ridiculous cardio, but would it be too technical to obtain the same benefit out of it as other conditioning circuits?
I think swimming is awesome for conditioning. My trainer used to swim in the rivers around Bangkok (wouldn’t advise those polluted rivers but he had great cardio…). Buakaw has also used swimming to build cardio.[/quote]
I wonder what Buakaw uses for his explosiveness and speed
[quote]Ski_USMC wrote:
Say for something like a weight training circuit for combat athletes, I was thinking of perhaps breaking each up set with some sort of aerobic or anaerobic conditioning in between sets.
Using an upperbody/lowerbody weight lifting split, I was thinking of running between stations on a upperbody day, and on lowerbody day using a row machine for cardio. Maybe include rounds of heavy bag work on the lowerbody day in place of the rows, or as a finisher on the upperbody day.
Anyone try anything like the above? I have doubts as to how heavy one could go on each lift due to the general fatigue that is induced. It worked back in bootcamp to get recruits in shape though.
Has anyone tried rock-toss sprints for MMA conditioning? (Overhead throwing a rock forward, run and grab it, then toss it backwards)
Also what do you guys think of swimming for conditioning? I know it can build some ridiculous cardio, but would it be too technical to obtain the same benefit out of it as other conditioning circuits?[/quote]
Depends on what stage of training your at. * weeks out from fight? In between fights? That is what determineswhat you do and how you do it.
Has anyone tried rock-toss sprints for MMA conditioning? (Overhead throwing a rock forward, run and grab it, then toss it backwards)
Sprints are explosive, and will compliment that. I’ve thrown medicine balls up a steep hill and then you have to chase them and meet them asap to stop them rolling down the hill.
Also what do you guys think of swimming for conditioning? I know it can build some ridiculous cardio, but would it be too technical to obtain the same benefit out of it as other conditioning circuits?
Oscar De La Hoya did alot of swimming for his Mayweather title defence. I think his cardio was good. It wasn’t his fitness that let him down in that fight.
Some fighters swim, usually for recovery.
Its gentler on the body than most other types of conditioning.
the water is closer to the body’s tempurature, and has less impact but its hard.
Most of the older types like me will vouch that years of roadwork/hills sprints take a toll on the body.
Is swimming better, or will it get you in better shape, probably not.
Is it a good thing to add, and rotate around sure.
Yeah I linked an article of his in a thread I started. Brilliant guy and he really changed my opinions on MMA conditioning. The aerobic system is HIGHLY underrated.
man this tread is long as! i read 3 pages n that was enough. On the topic of strength training in mma I believe s/c is only a factor when technique is equal. When ur techinque ground game is at demain maia level, stand up at silvas and wrestling at GSP’s level then u can start training strength.
Saying that if you have a fight coming up…you should train strength/conditioning because these gains are much quicker than learning a new techinue and becoming profeicent in it. For every1 else jus training…get as much technique work as you can - and you mite get to a level like garcia where technique is so great that strength doesnt even matter.
i.e it should be brief.