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SwiftMcvay · 07-03-2009, 08:15 PM

amateur fights are 3 X 3 minutes rounds, and 5 X 3 for championshps, right? I know thats how it was at the only ammy mma event i've been to.

The routine I'm posting looks hard as shit, but it might work. Anyway, this is just guess work, but here goes:

Training days: Monday-Friday

AM: Run 4 miles daily

PM (after workout) Monday, Wednesday, Friday:
-3 X 6 minute rounds (because its twice as long as rounds), 1 minute rest
-2 minutes of agility ladder
-2 minutes of bear crawls
-2 minutes of squat thrusts
-Possibly switch it up with sledge hammer training, kettlebells,
shuffling drills like you would do in football (would help with
footwork and sprawl), etc. i'm really just trying to post
the structure of the workout, not necesarily the
exercises.

-followed up by sprints. Either do full sprints with rest in between, or do sprints
followed by a period of jogging, then repeat until the time limit is finished

Tuesday, Thursday:
-Circuit training. mix in lifts such as bent over rows, squats, bench press,
power cleans, weighted dips, etc., and do each for a certain time limit then
move to the next exercise, no rest in between. again, maybe do 6 minute rounds
like the other conditioning and spend 1 minute on each exercise.

-Sprints afterward, just like the Monday, Wednesday, Friday

PS. I used to box and had a couple fights, but i've never fought MMA. Trained it for a little bit and saw a bunch of guys with complete shit cardio in the gym i was at, but never fought even though I plan to once i move back home after this summer. THIS IS ALL THEORETICAL, so take it with a grain of salt. I think it sounds good on paper because of routines i've read about and it mixes many aspects, but again, i'm not a coach, and at the moment i'm not a fighter, and i HAVE NEVER DONE THIS. but in theory, anybody who can do this routine and stick with it should have pretty good cardio, right?

I"m posting this not only as possible advice, but to get opinions. and to guys that suggest paying for it, not everybody has the money for a conditioning coach, and even less have money to spend on a routine that might have been written by somebody who has no idea what the fuck he is talking about and just wants to make a quick dollar. My theoretical routine may be good, or it may be complete garbage, and I admittedly haven't tried it, but at least people on here can critique it and give advice for FREE, rather than PAY money for a routine from a dude that has never fought. A college degree doesn't mean a guy can condition himself/somebody else for battle. Period.

Also, i'm tired of guys using these scientific arguments. Did Muhammad Ali have scientific data? Does Fedor use that shit? Do the great boxers/fighters from poverty or third world countries who grew up with nothing use scientific routines? The answer is no, and i trust world championships and wins/losses more than I trust a college degree, and i also feel that a lot of those routines are nothing more than a guy trying to make money off of his education, but thats just my opinion.

07-03-2009, 08:15 PM	#10 (permalink)
SwiftMcvay Brown Belt Join Date: Feb 2005 Location: TX Posts: 2,711	amateur fights are 3 X 3 minutes rounds, and 5 X 3 for championshps, right? I know thats how it was at the only ammy mma event i've been to. The routine I'm posting looks hard as shit, but it might work. Anyway, this is just guess work, but here goes: Training days: Monday-Friday AM: Run 4 miles daily PM (after workout) Monday, Wednesday, Friday: -3 X 6 minute rounds (because its twice as long as rounds), 1 minute rest -2 minutes of agility ladder -2 minutes of bear crawls -2 minutes of squat thrusts -Possibly switch it up with sledge hammer training, kettlebells, shuffling drills like you would do in football (would help with footwork and sprawl), etc. i'm really just trying to post the structure of the workout, not necesarily the exercises. -followed up by sprints. Either do full sprints with rest in between, or do sprints followed by a period of jogging, then repeat until the time limit is finished Tuesday, Thursday: -Circuit training. mix in lifts such as bent over rows, squats, bench press, power cleans, weighted dips, etc., and do each for a certain time limit then move to the next exercise, no rest in between. again, maybe do 6 minute rounds like the other conditioning and spend 1 minute on each exercise. -Sprints afterward, just like the Monday, Wednesday, Friday PS. I used to box and had a couple fights, but i've never fought MMA. Trained it for a little bit and saw a bunch of guys with complete shit cardio in the gym i was at, but never fought even though I plan to once i move back home after this summer. THIS IS ALL THEORETICAL, so take it with a grain of salt. I think it sounds good on paper because of routines i've read about and it mixes many aspects, but again, i'm not a coach, and at the moment i'm not a fighter, and i HAVE NEVER DONE THIS. but in theory, anybody who can do this routine and stick with it should have pretty good cardio, right? I"m posting this not only as possible advice, but to get opinions. and to guys that suggest paying for it, not everybody has the money for a conditioning coach, and even less have money to spend on a routine that might have been written by somebody who has no idea what the fuck he is talking about and just wants to make a quick dollar. My theoretical routine may be good, or it may be complete garbage, and I admittedly haven't tried it, but at least people on here can critique it and give advice for FREE, rather than PAY money for a routine from a dude that has never fought. A college degree doesn't mean a guy can condition himself/somebody else for battle. Period. Also, i'm tired of guys using these scientific arguments. Did Muhammad Ali have scientific data? Does Fedor use that shit? Do the great boxers/fighters from poverty or third world countries who grew up with nothing use scientific routines? The answer is no, and i trust world championships and wins/losses more than I trust a college degree, and i also feel that a lot of those routines are nothing more than a guy trying to make money off of his education, but thats just my opinion.