How to incorporate weight lifting into MMA schedule or vice versa

**Crackers** · Posted On: 7/06/2008 11:21am

Originally Posted by Emevas

I'm very proud of you.

:laughing7

**HappyOldGuy** · Posted On: 7/06/2008 11:46am

Related question. I'm trying to add more cardio to my schedule, and the only time available is after my strength workouts. How big of a mistake is it to add a tabata workout after lifting?

**Crackers** · Posted On: 7/06/2008 1:01pm

Originally Posted by HappyOldGuy

Related question. I'm trying to add more cardio to my schedule, and the only time available is after my strength workouts. How big of a mistake is it to add a tabata workout after lifting?

Don't you want to start recovering sooner after a strength workout, rather than delay it with cardio? Maybe do your cadio in a seperate session

**Teh El Macho** · Posted On: 7/06/2008 4:41pm

Originally Posted by HappyOldGuy

Related question. I'm trying to add more cardio to my schedule, and the only time available is after my strength workouts. How big of a mistake is it to add a tabata workout after lifting?

Depends on the nature of your strength workouts and also depends on the frequency of your MA sessions. You can really drain yourself out very quickly with high frequency HIIT/tabatas, specially if you do base them on plyos or jumping exercises like burpees.

**HappyOldGuy** · Posted On: 7/06/2008 11:04pm

Originally Posted by Teh El Macho

Depends on the nature of your strength workouts and also depends on the frequency of your MA sessions. You can really drain yourself out very quickly with high frequency HIIT/tabatas, specially if you do base them on plyos or jumping exercises like burpees.

Right now (upper body) 5x5 pullups, bench, rows, standing press. That's on my off days between MA class. Tabata sets would be sprawls and jump squats. I'm just not sure if stressing in such different ways is going to hurt recovery/improvement so much that it would be better to go down to one day of each a week.

**LI GUY 1** · Posted On: 7/07/2008 12:48am

So the OP is going to be doing MMA 2x a week and lift 2x a week? No advice should really be needed, you will not overtrain working out 4x a week. Just make sure you don't do your 2 lifting days consecutively.

**Crackers** · Posted On: 7/07/2008 5:39am

Originally Posted by LI GUY 1

So the OP is going to be doing MMA 2x a week and lift 2x a week? No advice should really be needed, you will not overtrain working out 4x a week. Just make sure you don't do your 2 lifting days consecutively.

That's what I said. I think he wants a detailed routine though.

Anyone remember that totally retarded T-mag article from years back, when they wanted to cut into the MMA training market?

**Yohan** · Posted On: 7/08/2008 9:05am

My strength coach has recommended that I group all my high effort workouts together. Here is the basic schedule I was following before I slipped (about to jump back in full force bitches):

Mon:
Weights AM
BJJ PM
Tue:
Conditioning AM
Wed:
Muay Thai, Judo, JKD PM
Thur:
Conditioning AM
Fri: Weights AM
Sat: Standup, ground AM

Here is the ideal workout, for performance in my MMA classes:
Mon:
BJJ PM
Weights after
Tue:
Bagwork AM
Conditioning/running PM
Wed:
MT, Judo, JKD PM (no resources left for weight training)
Thur:
Bagwork AM
Conditioning/running PM
Fri:
Bagwork AM
weights PM
Sat: Standup, ground AM, run afterwards

Weights usually go:
Max effort upper body push (3x5 or 4x6)
Max effort upper body pull (3x5 or 4x6)
Max effort lower body (3x5 or 4x6)
Superset comprised of:
Endurance upper body push (3x12)
Endurance upper body pull (3x12)
Endurance lower body (3x12)
Abs (dependant on exercise)
2 supplemental lifts (wrist or neck work)

Conditioning usually goes:
intervals (2 sets tabata for now)
Bar complexes (3x10 ish)
aerobic exercise (pushing sled or running)

Unfortunately it's tough for me to lift in the evenings because my jits classes are late and I don't have access to my strength facility except for at 1PM. Totally unnaceptable. :(

**SunTzu** · Posted On: 7/08/2008 10:45am

I'm not sure that doing multiple ME exercises in a single workout is a good idea. The way I understand it, you usually don't want to do more than one a day.
Seems like a recipe for never reaching full ME on your second and third exercises, not to mention burning your CNS out or injuring yourself due to exhaustion.

**Yohan** · Posted On: 7/08/2008 10:52am

Originally Posted by SunTzu

I'm not sure that doing multiple ME exercises in a single workout is a good idea. The way I understand it, you usually don't want to do more than one a day.
Seems like a recipe for never reaching full ME on your second and third exercises, not to mention burning your CNS out or injuring yourself due to exhaustion.

I don't go to complete exhaustion - high effort would probably be a better description.