Fix my broken workout!
Help me bullshido, you're my only hope. I've recently changed my "personal fitness goals" from putting on weight and pretty muscle to being competitive in combat sports, specifically muay thai and bjj. Im guessing I'll have have to seriously switch things up, but dont know where to start other than doing lots of running. I'm a bit concerned about doing runs in the morning while keeping the weights up 3x a week, will this damage my gains and ruin my hard work?
bjj 3x a week
back/triceps- 2 types of lat pulldowns/tricep extensions/tabata squats to finish
arms chest-bicep curls/hammer heads/peck deck/bench press/tabata heavy bag
Legs/shoulders- leg extension/deadlifts/leg press/various shoulder free weight exercises- tabata heavy bag
All of these with a very healthy sprinkling of ab exercises until im good and sore.
My weakest points would probably be my shoulders and being generally skinny at 158lbs. Any ideas on how to make me more fight ready?
Do starting strength, stronglifts or one of the other established routines. If your a newb, coming up with your own workout probably isn't the best idea.
You allergic to squats or something?
Originally Posted by Emevas
For starters drop the body building style weight routine. Its a good way to put on that pretty muscle as you call it but its a waste of energy and resources when it comes to combat sports training. You want the most bang for your buck. Most of your energy and time should be put to technique, sparring and drilling. Ideally you should be going for a program that you do lets say 3 days a week that will take no longer than 30-45 minutes. You should focus on compound movements in said workout. Odd object lifiting, kettlebells, calistenics, clubbells or stronglifts would be appropriate tools to consider. Structure the training in a surge/rest format and arrange it in timed interval that would simulate the duration of a match.
Understand that what I am outlining here is a very basic template but one you can work with until your to a level where a trainer or coach can guide your progress. Good luck.
Originally Posted by TheRuss
As has been recommended, trash the whole workout. I strongly recommend Stronglifts 5x5 or Texas Method. I mix the stronglifts with my CrossFit workouts and it is fantastic.
Get rid of doing those crappy single joint isolation exercises. You want to look pretty or be a bad ass?
I think I look pretty badass.
Originally Posted by searcher66071
Originally Posted by CrackFox
Man, I walked straight into that one.
This is my opinion from my own experience but everyone is different. years ago when I was younger and competing I ran a lot and everyone did. I now believe all this running not so good for martial arts. It uses up too much energy and you need to have explosive style power and endurance, not like marathon runner. Also I think maybe you do not need all these exercises. Presses and pull ups and push ups are really good and maybe squats and deadlifts, but not all the bodybuilding style weight lifting. save some energy for your main focus which is the fighting and martial arts training.
i post my workout everywhere I go it seems.
So this is what you do:
Squats, deadlifts and benchpress - 10x10. Each workout on a different day, at least 24 hours apart. Start out with 1/3 your weight. You want to speed through these. Each week add 2-5 kg (or 5-10 lbs) to the weight. Each workout should take 20-30 minutes, so you can do one or 2 cosmetic exercises after the primary workout.
Made me a beast in 2.5-3 months.
Stronglifts 5x5 or something simular until you are lifting a decent amount.
(then you can start to 'personalise' your routine a little more based on the areas you need to make improvements in.)
Compound lifts like Squats & Deadlifts are the most important type of lifting if your looking to get stronger.