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  1. Blitzkrieg is offline

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    Jun 2004
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    Posted On:
    11/14/2004 9:58pm


     Style: MMA Noob

    --
    Hell yeah! Hell no!

    Weekly Workout (advice please)

    After getting over some injuries I am ready to step up and play the MA game again in full till. I thought I'd bring a work out schedule here for others to see and possibly advise upon. Keep in mind I am primarily a grappler as I have little striking instruction.

    Monday:
    Weighlifting (30-45mins)
    Biking (20-30mins)
    Heavy bag, mostly punches (30mins)

    Tuesday:
    Judo (60 mins)
    Jogging (20mins)
    Heavy bag, mostly kicks (30mins)

    Wednesday:
    Weighlifting (30-45mins)
    Biking (20-30mins)
    Heavy bag, mostly punches (30mins)

    Thursday:
    Judo (60 mins)
    Jogging (20mins)
    Heavy bag, mostly kicks (30mins)

    Friday:
    Weighlifting (30-45mins)
    Biking (20-30mins)
    Heavy bag, mostly punches (30mins)


    I have pretty low cardio I guess you could say so I am a little lacking in how long I should be jogging, biking or striking for. As well, much more MA will be included in the routine when my sparring partner returns.
  2. Blitzkrieg is offline

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    Posted On:
    11/14/2004 10:04pm


     Style: MMA Noob

    --
    Hell yeah! Hell no!
    Oh, I forgot to add. If I'm bored, sometimes I go for jogs, and I bike alot now that I got my new Wolverine.
  3. PizDoff is offline

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    Posted On:
    11/14/2004 10:05pm

    supporting memberstaff
     Style: Grappling

    --
    Hell yeah! Hell no!
    Get some striking instruction before you learn poor habits on the bag, or hurt yourself. IE, dropping your hands, etc.

    You have no shared your weightlifting routine, and that affects the rest of your workout productivity. Specifics please.

    I've also found that 1. bag work before weights means a lot less force in weight lifted.
    2. weight training than punching bag may cause muscle strain damage

    I would advise somehow separating bag work and weight training onto separate days, if not times of the same day.

    Something like minor cardio for warmup, legs, warm down, then punches would be ok, though like I said, I found I have diminished results from doing both at the same time as both train your anaerobic endurance.
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  4. PizDoff is offline

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    Posted On:
    11/14/2004 10:06pm

    supporting memberstaff
     Style: Grappling

    --
    Hell yeah! Hell no!
    Also, what are your goals? Cut? Bulk? Maintain weight?
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  5. AFS is offline

    Judo Instructor

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    Posted On:
    11/14/2004 10:17pm

    supporting member
     Style: judo

    --
    Hell yeah! Hell no!
    My 2 cents:
    The MAs usually are not an endurance exercise, so cut a few of the run and biking sessions and replace them with more explosive workouts. E.g. circuits, bodyweight exercise against time and try to simulate the actual demands of a fight.
    Although I don't know your weight routine : You seem to train your legs rather a lot, almost overtrain. They need more rest.
    Great website:
    www.crossfit.com
  6. Blitzkrieg is offline

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    Posted On:
    11/14/2004 11:36pm


     Style: MMA Noob

    --
    Hell yeah! Hell no!
    For weights, I do mostly upper body. thats why I run. I do high weight, low reps. Bench, Military, Bi and Tri Curls, Pull downs, Peck Flies, Rowing.

    As for striking instruction, I have been taught a few things. I couldnt say exactly what style(s) since the person showing me has experience in multiple styles. I learned about where to hold my hands generally, how to block, how punch (I use my entire body starting from the legs up to the arm when I punch)

    Usually if I work out and hit something on the same day I'll do them at different times. I'll have ample rest between work outs. I'll only do cardio and weights in near succession.

    Since I really dont blast the bag rather I try to hit it with decent power and more reps for endurance I dont think I'll get hurt.

    What I am trying to accomplish is to add muscle on my upperbody, chisel my legs (since they are already fairly strong) and loose some fat. Cardio is important to me.
  7. Blitzkrieg is offline

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    Posted On:
    11/14/2004 11:40pm


     Style: MMA Noob

    --
    Hell yeah! Hell no!
    Perhaps I could substitute the bag work outs for shadow boxing? I'd kinda like to practice the kicks though since I am using them to help build shin strength.
  8. Red Elvis is offline
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    Da Komrads... Again you are MadPelvisOwn3d!

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    Posted On:
    11/15/2004 12:34am

    supporting member
     Style: Spetsnaz Shovel-Fu

    --
    Hell yeah! Hell no!
    Quote Originally Posted by KumaOni
    Cardio is important to me.
    I agree with AFS on this one. Too much cardio that's not gonna help with fighting IMHO. Try some body weight exercises that is also anearobic: I did this today for the first time as I'm always trying new routines to mix it up. It needs some work but it's different than usual so it was fun. BTW, this is a home workout you can do before school/work.

    The RedElvis Special #1 (repeat five times):

    Behind the neck pull-ups - 5 minimum
    Dips - 5 minimum
    Hindu Squats - 25
    Ab Exercises - 1 minute continuous (see description below)
    Hindu Pushups - 20
    Calf Raises - 20 Minimum
    Neck Exercises - 20 each movement (see description below)
    8 Counts (In Double time) - 10 Minimum (see description below)
    --- Rest 30 seconds ---
    Chin-ups - 5 minimum
    Dips - 5 minimum
    Dumbell Lunges - 20
    Ab Exercises - 1 minute continuous (see description below)
    Pushups - 25 (vary between wide grip, regular and triangle)
    Lower Back Exercises - 25 (see description below)
    Shoulder Exercises - 20 with dumbells or hold free weight plates
    Mountain Climbers - 1 minute continuous
    --- Rest 60 seconds ---

    Now repeat this set for a total of 5 times. These should be done as fast as possible with no stopping until the designated rest periods. This workout took me 46 minutes today and looked easy on paper until I did it. If it's too easy then up the reps and lower the rest periods to 30 seconds each.

    This hits different body parts that are good to strengthen for fighting and gives a good anaerobic workout.

    When done you will have done the following in 45 minutes with minimal rest:
    50 pull-ups
    50 dips
    125 Hindu squats
    10 minutes of non-stop abdominal work
    100 dumbell Lunges
    125 lower back exercises
    225 pushups (various + 8-count pushups)
    100 calf raises
    5 minutes of mountain climbers
    100 shoulder exercises


    Descriptions:

    Ab work - Do hard ab exercises not stuff like crunches which are too easy. Try to do 5 different ones x2
    Lower back exercises - cherry pickers, good mornings and other ones I can't remember the name for.
    Neck excercises from laying on back - up/down, ear to shoulder both sides, chin to shoulder both sides and circles both directions.
    Double time 8-count (easy version) - from standing with hands on hips
    1. squat down with hands on ground near feet
    2. kick feet back into pushup position
    3. pushup down
    4. pushup back up
    5. back to position with hands near feet
    6. stand up
    7. hands stright up in the air
    8. Hands back on hips
    (do this as fast as possible)

    Edit: this was actually an easy workout compared to my workout yesterday... see below.
    Last edited by Red Elvis; 11/15/2004 1:13am at . Reason: clarity
    .
    :icon_twis
    .

    To fight and conquer in all your battles is not supreme excellence;
    Supreme excellence consists in breaking the enemy's resistance without spilling your Guinness.
    Sun "Fu Man JhooJits" Tzu, the Art of War & Guinness
  9. Red Elvis is offline
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    Da Komrads... Again you are MadPelvisOwn3d!

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    Posted On:
    11/15/2004 1:01am

    supporting member
     Style: Spetsnaz Shovel-Fu

    --
    Hell yeah! Hell no!
    RedElvis Home Special #2 (What I call the 60 Minute Madness)

    You are going to get a timer and set it for 1 minute. You will then do an exercise non-stop for 1 minute each until you have worked out non-stop for an hour. (No resting at all!!!) Sounds easy huh? Remember you will not rest and the exercises should be hard.

    Here is what I did yesterday:

    Pullups for 1 minute non-stop (5 times)
    Dips for 1 minute non-stop (5 times)
    Ab work for 1 minute (various exercises 5 times)
    Hindu Squats for 1 minute (4 times)
    Dive bomber pushups for 1 minute (3 times)
    Calf raises for 1 minute (3 times)
    Various pushups for 1 minute (3 times)
    Neck exercises for 1 minute (3 times)
    Handstand against wall for support for 1 minute
    Mountain climbers for 1 minute (2 times)
    8-counts (hard style) for 1 minute (4 times)
    Star catchers for 1 minute (that was hard)
    Various 11 pound medicine ball exercises for 1 minute (3 times)
    Dumbell lunges for 1 minute (3 times)
    Jumping jacks double time for 1 minute (2 times)
    Various lower back exercises (5 times)
    Shadow boxing with 5 pound weight in hands (4 times)
    Chair pose against wall for 1 minute (kinda caught my breath for a second here but it's good for the thighs)

    May have forgot one or two and by accident I did like 63 minutes. However, I did it all non stop and also I should mention I worked it head to toe so that certain body parts kinda got a rest in between. Not only was I pumped up head to toe but I got a good anaerobic workout that is similiar to fighting because the whole body was involved. Try this... if it's too easy you are cheating or doing the reps to slow or you are a bad mother f-er!
    .
    :icon_twis
    .

    To fight and conquer in all your battles is not supreme excellence;
    Supreme excellence consists in breaking the enemy's resistance without spilling your Guinness.
    Sun "Fu Man JhooJits" Tzu, the Art of War & Guinness
  10. Thaiboxerken is offline
    Thaiboxerken's Avatar

    Genius

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    Posted On:
    11/15/2004 1:10am

    supporting member
     Style: Kru-MuayThai,GJJ-Blue

    --
    Hell yeah! Hell no!
    For weight training, you should do some leg work about once week. Legs have a higher mass of muscle and require longer periods of recovery, while at the same time is an essential part of making the total body stronger. If you want to get stronger in the upper body, for example, squats will help you get there. You should stick with a powerlifting type of regiment (6-8 reps, 2 or 3 sets) to gain your strength. The rest of your training will improve endurance and cardio.
    "Those who can make you believe absurdities, can make you commit atrocities." Voltaire.
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