[vince89]

Originally Posted by Merrill

*cough* do the Cosgrove program. He knows how to train combat athletes *cough*

Are you being sarcastic?

[the_harbinger]

If eating "clean" is going to interfere with your ability to consume A LOT of calories, then don't worry about it too much. Now, obviously don't go overboard and stuff your face with cake everyday (no shit), but don't freak out if you have to get a baconator because you can't get home for a meal. It WON'T kill you.

Also, make sure you ease into your program. I'd start out with no more that 1-2 MAX weightlifting sessions a week for now.

[Merrill]

Originally Posted by Masi

Yeah I probebly should, in that case, would it be better to split if i were to have 2 strength days?





Yep, the big three sounds great for an allover, for core training I usually do about 4 weighted core exercises and do 10-20 reps for each one and repeat 5 times, like a circuit. Does that sound good?

All of these core exercises are done in one session? That sounds excessive. One or two would do per session.

Woodchops, russian twists (lower and upper), Weighted swiss ball crunch, or swiss ball crunch with medicine ball throw, hanging leg raises, or v-ups.

[Merrill]

Originally Posted by vince89

Are you being sarcastic?

No, I saw the Cosgrove program a while back and I thought it was brilliant. 2 day split. Each session starts with an explosive oly type movement. One day I would choose cleans, the other, push press. The remainder of the session is a whole body workout utilizing undulating periodization and alternating sets.

[Masi]

[quote=Merrill;22921333]No, I saw the Cosgrove program a while back and I thought it was brilliant. 2 day split. Each session starts with an explosive oly type movement. One day I would choose cleans, the other, push press. The remainder of the session is a whole body workout utilizing undulating periodization and alternating sets.[/QUOTE

Yeah this sounds good, it reminds me off the type of periodization Ross Enamait wrote in his "Infinite Intensity" book, only i ironically havent got any access to odd weighted objects, only a gym with free weights!

Im abit confused about the excercises, on the lower body day it shows deadlifts and on the the upper body day it had lungers or squat splits, Im abit confused

[vince89]

Masi where do you train in London?

[Masi]

Also when you do a 2 day split, is it:

week 1: 5x3 & 4x4

week 2: 3x5 & 5x3

week 3: 4x5 & 3x5


or is it:

week 1: 5x3 & 4x4

week 2: 3x5 & 5x3

week 3: 3x10 & 2x15

[Masi]

Originally Posted by vince89

Masi where do you train in London?

David Lloyds, I train in kingston in greater london, but i train at carlson gracie for mma, bjj and muay thai at barnes, right near hammersmith bridge.

[Masi]

Originally Posted by vince89

Masi where do you train in London?

David Lloyds, I train in kingston in greater london, but i train at carlson gracie for mma, bjj and muay thai at barnes, right near hammersmith bridge.

[Merrill]

Originally Posted by Masi

Im abit confused about the excercises, on the lower body day it shows deadlifts and on the the upper body day it had lungers or squat splits, Im abit confused

Don't confuse it with and upper and lower split. Only the first exercise follows this protocol. They are intended to be full body workouts. It does list quad dominant and hip (posterior chain) dominant exercises for each day.