is my routine good enough for mma?

386 · 02-23-2006, 10:49 PM

I have been trying to get way stronger for MMA so I can fight and stuff. I have been practicing Japanese Judo and Karate. I feel the need to get stronger and faster, though. Could you guys help me create a sweet routine??? Thanks dudes! This is what I came up with. It's a seven day program because I don't like to rest when working out or all. I have been doing this routine for the past two months and it seems pretty good, but tell me what you think!@

Day1:

Bench press 20 repsx2 sets
Barbell curls 50 repsx5 sets
Cable Cross 20 repsx3 sets
Chest flies 20 repsx3 sets
Arnold press 20 repsx3 sets
Calf raises 5
Crunches 100 or more

Day 2:

Crunches 120 or more
Pullups 20 repsx3 sets
Chinups 20 repsx3 sets
Leg Press 50 repsx3 sets

Day3:

Bench press 20 repsx2 sets
Barbell curls 50 repsx5 sets
Cable Cross 20 repsx3 sets
Chest flies 20 repsx3 sets
Arnold press 20 repsx3 sets
Calf raises 5
Crunches 100 or more

Day 4:

Bench press 20 repsx2 sets
Barbell curls 50 repsx5 sets
Cable Cross 20 repsx3 sets
Chest flies 20 repsx3 sets
Arnold press 20 repsx3 sets
Calf raises 5
Crunches 100 or more

Day 5:

Crunches 120 or more
Pullups 20 repsx3 sets
Chinups 20 repsx3 sets
Leg Press 50 repsx3 sets

Day 6:

Bench press 20 repsx2 sets
Barbell curls 50 repsx5 sets
Cable Cross 20 repsx3 sets
Chest flies 20 repsx3 sets
Arnold press 20 repsx3 sets
Calf raises 5
Crunches 100 or more

Day 7:

Bench press 20 repsx2 sets
Barbell curls 50 repsx5 sets
Cable Cross 20 repsx3 sets
Chest flies 20 repsx3 sets
Arnold press 20 repsx3 sets
Calf raises 5
Crunches 100 or more

Ted-P · 02-23-2006, 10:51 PM

LMAO

Is this the parody of Rich Franklin's routine?

Barut · 02-23-2006, 10:52 PM

Looks good. Arnold pressing is a great excercise. You might want to throw in some wrist curls too.

386 · 02-23-2006, 10:56 PM

Quote:

Originally Posted by Barut

Looks good. Arnold pressing is a great excercise. You might want to throw in some wrist curls too.

THANKS BARUT!!! Okay, here is my new modifided routine I will be starting next week:

Day1:

Bench press 20 repsx2 sets
Barbell curls 50 repsx5 sets
Cable Cross 20 repsx3 sets
Chest flies 20 repsx3 sets
Arnold press 20 repsx3 sets
Calf raises 5
Crunches 100 or more
Wrist Curls 100 repsx10 sets

Day 2:

Crunches 120 or more
Pullups 20 repsx3 sets
Chinups 20 repsx3 sets
Leg Press 50 repsx3 sets
Wrist Curls 100 repsx10 sets

Day3:

Bench press 20 repsx2 sets
Barbell curls 50 repsx5 sets
Cable Cross 20 repsx3 sets
Chest flies 20 repsx3 sets
Arnold press 20 repsx3 sets
Calf raises 5
Crunches 100 or more
Wrist Curls 100 repsx10 sets

Day 4:

Bench press 20 repsx2 sets
Barbell curls 50 repsx5 sets
Cable Cross 20 repsx3 sets
Chest flies 20 repsx3 sets
Arnold press 20 repsx3 sets
Calf raises 5
Crunches 100 or more
Wrist Curls 100 repsx10 sets

Day 5:

Crunches 120 or more
Pullups 20 repsx3 sets
Chinups 20 repsx3 sets
Leg Press 50 repsx3 sets
Wrist Curls 100 repsx10 sets

Day 6:

Bench press 20 repsx2 sets
Barbell curls 50 repsx5 sets
Cable Cross 20 repsx3 sets
Chest flies 20 repsx3 sets
Arnold press 20 repsx3 sets
Calf raises 5
Crunches 100 or more
Wrist Curls 100 repsx10 sets

Day 7:

Bench press 20 repsx2 sets
Barbell curls 50 repsx5 sets
Cable Cross 20 repsx3 sets
Chest flies 20 repsx3 sets
Arnold press 20 repsx3 sets
Calf raises 5
Crunches 100 or more
Wrist Curls 100 repsx10 sets

fat_wilhelm · 02-23-2006, 10:58 PM

This is a pretty complete routine. I can't help but notice that you're only performing between four and seven exercises per workout, though. For MMA, you should try to get in at least twelve movements, roughly five sets per movement. Also, I see you're lifting seven days a week, but if you could find a way to throw some work in on that eighth day, as well, I think you'd see some real results. What's your one rep max on cable crossovers? These translate to the fighting arts better than any single exercise.

386 · 02-23-2006, 11:01 PM

Quote:

Originally Posted by fat_wilhelm

This is a pretty complete routine. I can't help but notice that you're only performing between four and seven exercises per workout, though. For MMA, you should try to get in at least twelve movements, roughly five sets per movement. Also, I see you're lifting seven days a week, but if you could find a way to throw some work in on that eighth day, as well, I think you'd see some real results. What's your one rep max on cable crossovers? These translate to the fighting arts better than any single exercise.

My one rep max with Cable crossover is 125 last time I checked. It's gonna take me a while to get some more excercises in there but I am going to keep researching. Thanks for the heads up.

Barut · 02-23-2006, 11:04 PM

To maximize your pump and to get fucking ripped, you'll eventually have to do that routine 2 times a day - am and pm. You might as well switch chins for lat pull downs. It's way too hard to check out your bicep striations in the mirror when doing chins. Focus. Peak contraction is the key.

386 · 02-23-2006, 11:12 PM

I understand about the twice daily routine and I hope I can get to the level of doing that. I have been injesting 2000 grams of protein daily. What should I do to get cut abs, though!? I forgot about this!

Barut · 02-23-2006, 11:16 PM

Those crunches are a good start. You'll need to do 500/hr if you want to get abs like Baroni. Yoga also can be very helpful.

**Urban** · 02-23-2006, 11:17 PM

I don't think I need to justify my position on this thread...