Ok, so I am going to start muay thai but want to maintain/gain strength

Bodybuilder MMA · 07-21-2008, 12:44 AM

While working on conditioning.

I was thinking of trying Randy Couture's complex 2x a week to work on "muscle conditioning" and have 2-3 muay thai sessions per week as well.

I wanted to get stronger/maintain strength as well so I thought of this.

Once, possibly twice a week I will do a few compound lifts and try to add weight to them.

Dips/Pressing variant working up to a 1-5 rep max
Box Squat/Deadlift variant 1-5 rep max
Power clean 1-5 rep max
Pullup/bent bbell row 1-5 rep max

Thoughts on that? I may do a little close grip bench or good mornings as well if I feel the need.

One of the reasons I am asking this is that I don't want to do a 5x5 program with 3 workouts a week, and most westside variants are 3-4 days a week as well. It'd be overkill to do all that and work on the complexes for conditioning.

andrewbc · 07-21-2008, 01:21 AM

the first step to achieving your goals is to cancel your account and make a new one with a different name.

i would do the 2 day split in the faq's, but keep the cleans. that should leave u enough time to get your conditioning stuff done.

Rowan11088 · 07-21-2008, 01:55 AM

Personally I wouldn't be doing two different weight programs at the same time, never mind that the goals are different. Pick one and then move to the other, and cycle back and forth as necessary.

Which you do should depend on your current state of fitness, and what's holding you back in muay thai. Actually, this may sound odd, but I'd say the weaker you are, the more I would suggest the couture workout, and vice versa for a 5x5 style workout...because if you're real weak to start, even a muscular endurance type of workout will improve your strength a reasonable amount. But if you're at least average on strength, go with the 5x5 and worry about endurance later. The gains are pretty sick, and you'll see the results faster in your muay thai.

Flow'n · 04:03 AM

Quote:

Originally Posted by andrewbc

the first step to achieving your goals is to cancel your account and make a new one with a different name.

i would do the 2 day split in the faq's, but keep the cleans. that should leave u enough time to get your conditioning stuff done.

QFT

BabyPhenom · 07-21-2008, 05:03 AM

I'd suggest starting strength for you

Prokofievian · 07-21-2008, 06:44 AM

If you're training at any sort of decent school, you'll get a ridiculous amount of conditioning just from doing muay thai. If you're really that worried about your conditioning, after you've built up your recovery time, start every day with a 15 minute get up and go routine ala ross training.

B3rserk3R · 07-21-2008, 09:11 AM

Quote:

Originally Posted by BabyPhenom

I'd suggest starting strength for you

I agree. I feel like you've got the right general idea but your pulling from a wide range of sources (everything from conditioning complexes to power lifting type work), and don't really seem to know how to get them to jive. Throw in some MT and I think you'll get less than ideal results because of the shotgun approach. Follow the SS routine twice a week and start your MT and see where that gets you first.

SocraticMethod · 07-21-2008, 09:20 AM

Quote:

Originally Posted by andrewbc

i would do the 2 day split in the faq's, but keep the cleans. that should leave u enough time to get your conditioning stuff done.

+1

The first routine I did after finding S&P was the 2-day split in the FAQ while I was training for a triathlon - and thus doing tri-specific training 6 days a week (plus MMA three times per week). Even with all that cardio I made substantial strength gains on the 2-day split.

One thing to watch out for, though, is overtraining.

Bodybuilder MMA · 07-21-2008, 11:36 AM

Quote:

Originally Posted by Rowan11088

Personally I wouldn't be doing two different weight programs at the same time, never mind that the goals are different. Pick one and then move to the other, and cycle back and forth as necessary.

Which you do should depend on your current state of fitness, and what's holding you back in muay thai. Actually, this may sound odd, but I'd say the weaker you are, the more I would suggest the couture workout, and vice versa for a 5x5 style workout...because if you're real weak to start, even a muscular endurance type of workout will improve your strength a reasonable amount. But if you're at least average on strength, go with the 5x5 and worry about endurance later. The gains are pretty sick, and you'll see the results faster in your muay thai.

My current maxes are

Deadlift: 475
Bench 295(Though I can do dips with 100 lbs attached for 5 reps at a bodyweight of 240)
Squat 360~

I'm 6'4 235-240 at the moment and am not "weak," but my muscular endurance is absolutely horrible. As is my "cardio"

Quote:

Originally Posted by B3rserk3R

I agree. I feel like you've got the right general idea but your pulling from a wide range of sources (everything from conditioning complexes to power lifting type work), and don't really seem to know how to get them to jive. Throw in some MT and I think you'll get less than ideal results because of the shotgun approach. Follow the SS routine twice a week and start your MT and see where that gets you first.

SS twice a week, can that work for me? I'm not sure if I need to try dual factor training or not. (perdiodical)

Quote:

Originally Posted by BabyPhenom

I'd suggest starting strength for you

Will I still be able to make gains being an intermediate lifter? I've done starting strength before, as well as the texas method and intermediate 5x5. The two former were great, but the last I stalled out on early. I've also done quite a few westside variations.

kiridoku · 07-21-2008, 12:08 PM

Quote:

Originally Posted by Bodybuilder MMA

My current maxes are

Deadlift: 475
Bench 295(Though I can do dips with 100 lbs attached for 5 reps at a bodyweight of 240)
Squat 360~

I'm 6'4 235-240 at the moment and am not "weak," but my muscular endurance is absolutely horrible. As is my "cardio"

SS twice a week, can that work for me? I'm not sure if I need to try dual factor training or not. (perdiodical)

Will I still be able to make gains being an intermediate lifter? I've done starting strength before, as well as the texas method and intermediate 5x5. The two former were great, but the last I stalled out on early. I've also done quite a few westside variations.

Where the f*ck are the curls, bro? That's your problem right there.
Dips & all that squat & DL stuff is bad for your knees or something. I heard that from my personal trainer at Planet Fitness. He knows his s*it. And has some very skillfully coiffed facial hair.
He & I do curls inbetweeen tanning sessions if there's time.