Query: I am an aspiring MMA fighter. I presently practice jiu-jitsu and kickboxing for a complete of three to 4 occasions per week. My query is with regard to weight lifting/cardio. I wish to make certain my coaching is acceptable for my targets. Here is a break down of what I am presently doing. Does this look good?
Day 1:
1 hour of cardio earlier than I practice (chest and triceps:)
Flat bench dumbbell press 3 x 14-20
Incline dumbbell press 3 x 14-20
Decline press 3 x 14-20
Cable fly 3 x 14-20(Dips 3 x 14-20
Cable pushdown 3 x 14-20
One arm pronated pushdown 3 x 14-20
Day 2:
1 hr of cardio 2 hours earlier than I practice
Shoulders and abdominals
(Smith Navy Press 4/5 x 10-12
Lateral elevate 4/5 x 10-12(Entrance elevate 4/5 x 10-12
Shrug 4/5 x 10-12
Abs
Day 3:
Similar cardio as day 1
Again and biceps
(Lat Pull down 4/5 8-12
Seated Row 4 x 8-12
Cable row higher 4 x 8-12
Again Extension 4 x 12-20
Preacher curl 4 x 6-10
Dumbbell curl 4 x 4-8
Seated curl 4 x 8-10
Cable curl 4 x 8-12
Day 4:
1 hr cardio
Day 5:
Similar Chest routine as Monday
Day 6:
Legs(
45-degree leg press 4 x 8-12
Leg extension 4 x 8-12(Leg curl 4 x 8-12)
Calf raises 4 x 8-15
Reply: It is a typical physique constructing model program and it is not of a lot use for an aspiring MMA fighter, any grappling sport, or another sport for that matter. Listed below are some issues together with your present program:
1) You are coaching too usually. You aren’t getting stronger whereas lifting weights however reasonably from the restoration course of that ought to happen. Based mostly in your program, you solely relaxation sooner or later and for all I do know you are still doing jiu-jitsu or kickboxing on that day because you did not specify what days you do these on.
2) You are doing too many units per muscle group. On day 1 alone there’s 12 units only for chest. That is manner an excessive amount of. You need to concentrate on the minimal quantity required to elicit the specified coaching adaptation. Any greater than that and also you’re simply chopping into your vitality reserves that could possibly be used for restoration.
3) A number of of the workouts chosen are poor selections (leg extension, smith machine press, entrance elevate, cable flyes, and many others.) or redundant. For example, all of your elbow flexor workouts (bicep workouts) are with a supinated grip and once more, you do not want 16 units to get the job achieved.
4) The power qualities wanted for MMA or any grappling sport are: Relative power, explosive power, and power endurance. (Practical hypertrophy is also included until your physique fats may be very low and also you’re already inside your weight class.) Nearly all of your repetition ranges are for power/endurance. There is no work achieved for the opposite two power qualities.
5) You are performing straight units when you need to be tremendous setting antagonistic muscle teams. This can permit you to get extra work achieved in a shorter given unit of time and can guarantee that your physique is balanced on each side of joints so that you’re structurally sound.
An instance of straight units is doing a set of a barbell bench press, resting, after which doing one other set of barbell bench presses. An instance of tremendous setting antagonistic muscle teams can be doing a set of the barbell bench press, resting the specified period of time primarily based in your targets, after which doing a set of seated cable rows.
6) The cardio exercises you are doing are manner too lengthy and near your weight coaching exercises. Cease doing cardio earlier than lifting weights and do not do any regular state, conventional cardio primarily based cardio. You need to be getting loads of efficient conditioning whereas coaching in your sport. In case you’re not, it is best to time your relaxation intervals between rounds and ensure that they’re progressive. If you cannot do that, have your coach do it for you.
Since there isn’t any off season in your sport and also you’re coaching in it three to 4 occasions per week, you might want to be involved with time so you do not over practice, due to this fact, it is best to choose workouts that provide the most return in your funding. I’d additionally solely weight practice two to 3 occasions per week. I am unable to promise that you just nonetheless cannot over practice since I haven’t got sufficient info kind you (specifically eating regimen) however there is definitely much less of an opportunity than what you are presently doing.
Listed below are some higher train selections. Choose just one train from every group:
Urgent Workouts:
Incline dumbbell press, palms going through one another
Parallel-bar dips (Shut grip barbell bench press, shoulder width grip
Barbell or dumbbell ground press(Standing barbell press
Higher-Physique Pulling Workouts:
Parallel grip chin-ups
Supinated shoulder-width chin-ups(Broad grip pronated grip chin-ups)
Incline dumbbell rows (One-arm dumbbell row)
Rope face pulls (Parallel grip seated rows)
Leg Workouts, Hip and Knee Dominant:
Again squats (Entrance squats)
Lifeless lifts, clean-grip, sumo, or snatch-grip
Romanian lifeless lifts
Energy cleans
Cut up squats
Lunges, decelerative or accelerative
Help/Remedial Workouts:
Elbow flexor household (bicep)
(Elbow extension household (tricep)
(Exterior rotator household
(Calves household(
Belly household
So here is a three-day pattern routine that should not take greater than an hour. (Listed are train, units x reps, tempo, and relaxation interval):
Day 1
(A. Energy Cleans: 4 x 3-5 x 11X0 x 240 second relaxation
B1. Standing barbell press: 4 x 3-5 x 20X0 x 120 second relaxation
B2. Parallel grip chin-up: 4 x 3-5 x 3010 x 120 second relaxation
C1. Mendacity decline dumbbell tricep extension: 3 x 6-8 x 3010 x 90 second relaxation
C2. Seated zottman curls: 3 x 6-8 x 3010 x 90 second relaxation
Day 2
(A. Clear-grip lifeless carry: 3 x 6-8 x 2110 x 180 second relaxation
B1. Dumbbell ground press: 3 x 6-8 x 31X0 x 90 second relaxation
B2. One-arm dumbbell row: 3x 6-8 x 3110 x 90 second relaxation
C1. Incline bench powell elevate: 3 x 10-12 x 60 second relaxation
C2. Incline garhammer elevate: 3 x 10-12 x 3020 x 60 second relaxation
Day 3
(A. Telemark squat: 3 x 12-15 x 2010 x 75 second relaxation
B1. Parallel dip: 3 x AMRAP (as many reps as attainable) w/physique weight x 2010 x 60 second relaxation
B2. Pronated grip seated cable rows: 3 x 12-15 x 2011 x 60 second relaxation
C1. Seated dumbbell exterior rotation, arm on knee: 3 x 10-12 x 3010 x 60 second relaxation(C2.) Seated calf elevate: 3 x 15-20 x 2210 x 60 second relaxation
Take sooner or later off between exercises.
As soon as each 4 to 6 exercises it is best to change all loading parameters: units, reps, tempo, relaxation interval, and train choice.
Needless to say that is solely a pattern program and there are lots of different nice workouts you would do that can make it easier to, additionally, to ensure that a weight lifting program to be extra particular for you, I must do a structural steadiness evaluation on you and get extra detailed info.
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