Posted On:8/16/2008 2:52pm
Style: BJJ - Muay Thai
Hey I was just wanting to see what you ppl think about my current workout routine..
I work full time during the day so all workouts except saturday or sun. are evenings
and im trying to train for mma I am 21 yrs old 5'10 166 lbs average. I have been doin this workout about 2 months now steady. Here soon in the next month im taking up a mui thai class and a mma class. oh i also eat as much protein as i can and i take 100% whey protein (i probably take at least 60 grams of the whey mix a day...sometimes more.)
Squat thrusts to military press with dumbells 3 sets of 9
Deadlifts with bent over rows together with dumbells 3 sets of 12 on rows and 25 on deadlift
Lunges with hammer curl holding dumbells 3 sets of 10
Standing butterflies with dumbells 3 sets of 10
core bridges- front 60 sec left side 40 sec right side 40 sec
crunches- straight left and right crunches
6 inches- 3 sets of minute holds
then 20-30 mins of heavy bag training
3 circuits consisting of:
Dumbell Deadlift 20 reps
Dumbell bench press 25 reps
Negative sit up with dumbell 20 reps
Trap lifts w/ dumbells 3 sets of 30
Calf raises w/dumbells 3 sets of 30
Dumbell bench flys 3 sets of 12
Bicep Curls 3 sets of 12
20-30 mins of heavy bag training
Wide grip pull ups 3 sets of 8-10
Underhand pull ups 3 sets of 7-9
Tricep extension w/ dumbells 3 sets of 7-8
Reverse push up 3 sets of 15-20
Wrist and forearm blaster wit 10 lbs 3 sets of 4 rolls
3 sets of 20 with ab roller
20-30 mins of heavy bag training
i also try to play some intense basketball once a week just for fun and good cardio
I would apprectiate some advice on improving my workout for mma or improving my diet so i can gain wait
*Additional Info 1* - My bag workout consists of working first on technique of boxing, also kicking, elbows and knees with small bag gloves, then on to more power punching kicking and clinching to knees and elbows with 14 ounce boxing gloves, then the same with the small bag gloves, I try to do like 5 min intervals on the bag with jump roping in between.
Last edited by jheers11; 8/17/2008 7:21am at .
Posted On:8/16/2008 4:22pm
Why all dumbbell, no barbell work?
You're a scrapper, I like that."-Ronin69
Posted On:8/16/2008 4:49pm
oh that is just what i own... if i was in a gym or owned a barbell i would use it....would you strongly suggest getting one?
Posted On:8/16/2008 7:15pm
I'd figure dumbells would be fine. The effort to stabilize should be good for gains.
Posted On:8/17/2008 7:18am
Yes that is exactly what i read up on why it is good to use dumbells. It helps build individual strength in each arm. I do like the idea of that. Am i training too much for my protein intake? I figured i was doing ok working out 6 days a week since im training for mma. Can you even really over train for mma when you work full-time? Seeing as how there is not a whole lot of time for training anyways. I know i need rest days but I just feel like im slacking if i take a rest day. Anyways still plz comment on my workout if it is a good mma workout and if there is anything i should add to it. Thx
Posted On:8/17/2008 7:36am
Style: Brazilian jiu jitsu
i recommend you use a barbell, using dumbells is just not the same. and also it could result in one arm being bigger u dont want that.
Posted On:8/17/2008 9:37am
This topic is making me cry.
Posted On:8/17/2008 10:59am
Style: creonte on hiatus
jheers11, have you read the sticky thread? Have you used the search function?
And what do you mean that you are trying to train for mma? Are you training with a MMA coach in a MMA gym?
If not, desist from this stupidity and enroll in a MMA gym already. Nothing on that workout program is helping you for MMA at all.
Go read the sticky thread and see the section weight/strenght training. There, there is a lot of material on strenght trainings, specially for combat sports. Also, read the section on nutrition.
Once you have completed all that reading (no exceptions), then feel free to come back and ask questions.
Last edited by Teh El Macho; 8/17/2008 11:03am at .
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Posted On:8/24/2008 7:24pm
Hey teh el macho thanks...you kinda helped me realize that yeah. my workout might be conditioning me somewhat...but i need to get my ass to mma class if i really wanna do it. I had my first class today it was great. Just thought i would mention that...thanks
Posted On:8/24/2008 10:08pm
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