Beginner PT

**Jall** · Posted On: 8/30/2011 4:00pm

Hi guys,

I've started picking up MMA training, and think it's probs a good idea to get started on some PT. I'm not fat or out-of-shape looking (bit on the skinny side) but I'm not as fit or strong as I'd want to be for MMA at all. The gym I train at provides me with access to plenty of weights and other equipment so there's no problem there, so does anyone have any suggestions for me regarding PT for a beginner? Perhaps a good programme I can get started on?

**kcvmac** · Posted On: 8/30/2011 4:32pm

Do a 5x5 or 3x5. Google Stronglifts and Starting Strength, pick whichever you got the time for.

If you're looking to pack on some pounds: eat heavy, lift heavy, sleep heavy. You'll get your cardio by training MMA, don't worry about it.

If you're looking to fight at a low weight class: do cardio, lift once a week at decent poundage, and focus on explosive strength over absolute strength.

Two different roads. You can get strong fast, and get fit slow. Or you can get fit fast, and strong slow. Training to fight does both, but don't mix your PT, or you'll burn out real quick.

**Jall** · Posted On: 8/31/2011 1:57am

Originally Posted by kcvmac

Do a 5x5 or 3x5. Google Stronglifts and Starting Strength, pick whichever you got the time for.

If you're looking to pack on some pounds: eat heavy, lift heavy, sleep heavy. You'll get your cardio by training MMA, don't worry about it.

If you're looking to fight at a low weight class: do cardio, lift once a week at decent poundage, and focus on explosive strength over absolute strength.

Two different roads. You can get strong fast, and get fit slow. Or you can get fit fast, and strong slow. Training to fight does both, but don't mix your PT, or you'll burn out real quick.

Thanks! I'll look into this. Is it a good idea to combine a weight training programme with doing MA training 6 days a week? Monday, wednesday amd friday is Muay Thai, there's boxing on tuesday and friday as well, BJJ on tuesday, grappling on thursday and a seperate MMA class on saturday.

**CaseyRyback** · Posted On: 9/01/2011 3:08pm

Hell yes it's a good idea! I came from a background in Strength and Conditioning (teach professional althletes and personal training), when I jumped into martial arts about 2 years ago people couldn't believe my "natural talent". This all attributed to years of daily conditioning. This was really true for grappling. I was rolling with blues and purples very easily in a short amount of time.

I'd highly recommend the crossfit programs, however they cause newcomers to jump right into advanced exercises. Build a foundation (and seek instruction) of doing proper lunges, squats, deadlifts, push ups, pull ups, and rotational movements. From there you simply progress those movements. I just got done with Martin Rooney's book "ultimate warrior workouts" nothin new but would be a great read for a beginner looking to take it up a notch.

I even consider strength conditiong more intergral than MA practice at times. There's alot of guys who train MA everyday, but skip conditioning because they feel they already get it out of training. They have more technique, but there still much weaker. If there's anything we've learned it's technique PLUS conditioning will always be superior.

**Jall** · Posted On: 9/02/2011 1:00am

Originally Posted by CaseyRyback

Hell yes it's a good idea! I came from a background in Strength and Conditioning (teach professional althletes and personal training), when I jumped into martial arts about 2 years ago people couldn't believe my "natural talent". This all attributed to years of daily conditioning. This was really true for grappling. I was rolling with blues and purples very easily in a short amount of time.

I'd highly recommend the crossfit programs, however they cause newcomers to jump right into advanced exercises. Build a foundation (and seek instruction) of doing proper lunges, squats, deadlifts, push ups, pull ups, and rotational movements. From there you simply progress those movements. I just got done with Martin Rooney's book "ultimate warrior workouts" nothin new but would be a great read for a beginner looking to take it up a notch.

I even consider strength conditiong more intergral than MA practice at times. There's alot of guys who train MA everyday, but skip conditioning because they feel they already get it out of training. They have more technique, but there still much weaker. If there's anything we've learned it's technique PLUS conditioning will always be superior.

Thanks, I've heard of Rooney's book and I'll definitely check it out. The great thing about my gym is the subscription includes unlimited participation in kickboxing, boxing, grappling and bjj classes, AND unlimited use of the weights and machines. There's an instructor walking around everyday except at the weekend too I believe. Seems I'm pretty much settled.

**smartangel** · Posted On: 9/02/2011 8:14am

not the 3x5 again please jall dont do this **** if you whant to be strong or powerful try this routine made by Jean-Pierre Egger or try to use more weight in the negative phase

**smartangel** · Posted On: 9/02/2011 8:17am

**Zod** · Posted On: 9/02/2011 11:34am

Originally Posted by smartangel

not the 3x5 again please jall dont do this **** if you whant to be strong or powerful try this routine made by Jean-Pierre Egger or try to use more weight in the negative phase

That's not so much a routine as a highlight video. Do you have a written breakdown of the program or is it just 'high weight eccentric movements and stability work'?

**Jall** · Posted On: 9/02/2011 11:43am

Originally Posted by Zod

That's not so much a routine as a highlight video. Do you have a written breakdown of the program or is it just 'high weight eccentric movements and stability work'?

Agreed, I don't know what to do with this video

**smartangel** · Posted On: 9/02/2011 1:10pm

here a routine
day 1
squat and bench 2- 3set 1-5 rep Plus pylio jump at the end off a set

day 2
squat and bench 2-3 set and 1-2 rep of isometric at each 20° angle
and jump after your set

day 3
3 single with more weigth in the excentric phase and jump at the end of your set