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  1. Catweiser is offline

    Featherweight

    Join Date
    Jun 2010
    Posts
    26

    Posted On:
    6/17/2010 2:53am

    Bullshido Newbie
     Style: Newbdo

    --
    Hell yeah! Hell no!

    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?
  2. CrackFox is offline
    CrackFox's Avatar

    You have to work the look.

    Join Date
    Jan 2008
    Location
    Bat Country
    Posts
    3,077

    Posted On:
    6/17/2010 4:54pm

    supporting member
     Style: Judo, BJJ

    --
    Hell yeah! Hell no!
    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.
  3. TheRuss is offline
    TheRuss's Avatar

    is badder than you

    Join Date
    Jul 2008
    Location
    Not Canada
    Posts
    4,334

    Posted On:
    6/17/2010 9:14pm

    Join us... or die
     Style: None

    --
    Hell yeah! Hell no!
    You allergic to squats or something?
    Quote Originally Posted by Emevas View Post
    Downstreet on the flip-flop, timepants.
  4. HereBeADragon is offline

    Senior Member

    Join Date
    Feb 2010
    Location
    Inland Empire, California
    Posts
    1,151

    Posted On:
    6/18/2010 3:11am


     Style: Limalama, Judo & BJJ

    --
    Hell yeah! Hell no!
    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.
  5. searcher66071 is offline

    Registered Member

    Join Date
    Jun 2009
    Location
    Midwest
    Posts
    611

    Posted On:
    6/18/2010 11:59am


     Style: Karate-knockdown, BJJ

    --
    Hell yeah! Hell no!
    Quote Originally Posted by TheRuss View Post
    You allergic to squats or something?

    Priceless!!!!


    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?
  6. CrackFox is offline
    CrackFox's Avatar

    You have to work the look.

    Join Date
    Jan 2008
    Location
    Bat Country
    Posts
    3,077

    Posted On:
    6/18/2010 2:16pm

    supporting member
     Style: Judo, BJJ

    --
    Hell yeah! Hell no!
    Quote Originally Posted by searcher66071 View Post
    You want to look pretty or be a bad ass?
    I think I look pretty badass.
  7. searcher66071 is offline

    Registered Member

    Join Date
    Jun 2009
    Location
    Midwest
    Posts
    611

    Posted On:
    6/19/2010 3:41pm


     Style: Karate-knockdown, BJJ

    --
    Hell yeah! Hell no!
    Quote Originally Posted by CrackFox View Post
    I think I look pretty badass.

    Man, I walked straight into that one.
  8. chiangmaiwolf is offline

    Featherweight

    Join Date
    May 2009
    Location
    chiang mai, thailand
    Posts
    81

    Posted On:
    6/23/2010 3:00am

    Bullshido Newbie
     Style: tai chi, silat

    --
    Hell yeah! Hell no!
    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.
  9. Basagulero is offline

    Registered Member

    Join Date
    Apr 2010
    Posts
    59

    Posted On:
    6/23/2010 3:58am


     Style: Lightning Arnis

    --
    Hell yeah! Hell no!
    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.
  10. Kambei Shimada is offline
    Kambei Shimada's Avatar

    Senior Member

    Join Date
    Mar 2008
    Location
    Surrey-England
    Posts
    1,385

    Posted On:
    6/23/2010 7:38am


     Style: Sub-Grap/MMA

    --
    Hell yeah! Hell no!
    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.
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