Question: I am an aspiring MMAfighter. Currently I am training Jiu-Jitsu and Kickboxing for three to four
times a week. My question relates to weightlifting / cardio. I want to make
sure that my training meets my goals. Here's a summary of what I do. Does it
look good?
Day 1:
1 hour cardio before training
(chest and triceps :)
Flat bench dumbbell press 3 x
14-20
Inclined dumbbell 3 x 14-20
Declination press 3 x 14-20
3 x 14-20 cable pull (Dips 3 x
14-20
3 x 14-20 cable thrust
An inclined compression arm 3 x
14-20
Day 2:
1 hour cardio 2 hours before
training
Shoulders and abdominal muscles
(Smith Military Press 4/5 x
10-12
Side view 4/5 x 10-12 (front
view 4/5 x 10-12
Twitching with 4/5 x 10-12
Section
Day 3:
Same cardio as on the first day
Back and biceps
(Lat Pull Down 4/5 8-12
Row of seats 4 x 8-12
Cable row above 4 x 8-12
4 x 12-20 rear extension
Mantis Curl 4x6-10
Curl with dumbbells 4 x 4-8
Curl sits 4 x 8-10
4 x 8-12 spiral cables
Day 4:
1 hour cardio
Day 5:
The same routine as the Monday.
Day 6:
Legs (
Press the legs 45 degrees 4 x
8-12
Legstrings 4 x 8-12 (Curl Leg 4
x 8-12)
The calf rides 4 x 8-15
Answer: This is a typical bodybuilding program that is not very useful for aspiring fighters, MMA fans, sports
grips or any other sport. Here are some problems with your current program:
1) You train very often.
You do not get stronger when lifting weights, but because of the recovery
process that needs to be performed. According to his schedule, he only rested
one day and, as far as I know, practiced jiu-jitsu or kickboxing that day,
since he did not specify the days he did it. did.
2) You make too many sets
per muscle group. Only on the first day there are only 12 sets for the breast.
It's too much You need to focus on the minimum amount needed to get the desired
workout adjustment. More than that and it only reduces its energy reserves that
could be used for recovery.
3) Many of the selected
exercises are poor decisions (leg extension, forging press, front view, flying
ropes, etc.) or superfluous. For example, all elbow flexion exercises (biceps
exercises) have a grip on the back and again, they do not need 16 sets for the
work.
4) For MMA or any other
grip sport, the following strengths are required: relative strength, explosive
power and resistance. (Functional hypertrophy can also be included unless your
body fat is very low and you are already in your weight range). Most reps
relate to strength / resistance. For the other two power qualities no work is done.
5) You are doing sets
while creating antagonistic muscle groups. This allows you to do more work in a
shorter amount of time and ensures that your body is balanced on both sides of
the joints so that it is structurally healthy.
An example of sets of sets is
to press a bar, rest and then use another set of bar beats. An example of
extremely adjustable antagonist muscle groups would be the creation of a bench
with dumbbells, the desired time according to their objectives and then a
series of harnesses to sit on.
6) The cardio exercises
you perform are too long and are close to your strength training. Stop using
cardio before lifting weights and do not use conventional aerobic cardio.
During the exercise, you must have a lot of effective conditioning. If this is
not the case, you should establish rest intervals between shifts and make sure
they are progressive. If you can not do this, ask your coach to do it for you.
As there is no off season for
your sport and you train three or four times a week, you should worry about the
duration so you do not train too much. Therefore, choose exercises that allow
you to get the maximum benefit from your investment: I would train only two or
three times a week. I can not promise you that you still can not practice
because I do not have enough information about you (diet), but there is
certainly less chance of what you do.
Here are some better exercise
options. Select a single exercise from each group:
Pressing exercises:
Weight press, palms face to
face
Parallel bars (bench press with
closed handle bench, shoulder width)
Press with dumbbells or weight
bar (foot bar pressing)
The traction exercises of the upper body:
Parallel pulls
Elongated shoulders
Rows of cufflinks (row of
cufflinks on one arm)
Rope handles (rows with parallel
handle seated)
Exercises for the legs, hips and knees:
Squats behind (squats before)
Dead lifts, clean grip, sumo or
torn grip
Romanian deadlifts
Clean energy
Share squats
Divide, slow down or
accelerate.
Assistance/Remeadial Exercise:
Family of elbow flexors
(biceps)
(Family extension of the elbow
(triceps)
(Family of external rotators.
(Family of veal (
Abdominal family
Here is a typical three-day
routine that should not take more than an hour. (Below you will find the
exercise, the repetitions, the tempo and the rest interval):
Day 1:
(A. Power cleans: 4 x 3-5 x
11x0 x 240 seconds of rest
B1 Pressure bar pressed: 4 x
3-5 x 20X0 x 120 seconds of pause
B2. Parallel traction: 4 x 3-5
x 3010 x 120 seconds pause
C1. Triceps extension in dumbbells
lying down: 3 x 6-8 x 3010 x 90 seconds
C2. Zottman buckles sitting: 3
x 6-8 x 3010 x 90 seconds of rest
Day 2:
(A. Totlift cleaning handle: 3
x 6-8 x 2110 x 180 seconds of rest
B1 Dumbbell press: 3 x 6-8 x
31X0 x 90 seconds of rest
B2. Row of one arm cufflinks:
rest 3x 6-8 x 3110 x 90 seconds
C1. Increase Powell's rise of
the bank: 3 x 10-12 x 60 seconds of pause
C2. Garhammer up Raise: 3 x
10-12 x 3020 x 60 seconds of rest
Day 3:
(Telemark squat: 3 x 12-15 x
2010 x 75 seconds of rest
B1 Soaking in parallel: 3 x
AMRAP (as many representatives as possible) with body weight x 2010 x 60
seconds of rest
B2. Pronounced grip lines: 3 x
12-15 x 2011 x 60 seconds of rest.
C1. Dumbbell session Dumbbell,
knee arm: 3 x 10-12 x 3010 x 60 seconds (C2.) Sitting calf lift: 3 x 15-20 x
2210 x 60 seconds
Take a day off between your
workouts.
You must change all load
settings every four or six training sessions: sets, repetitions, tempo, sleep
interval and exercise selection.
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