[Bamaispriceless]

Whatsup guys, I have a few questions regarding my workout routine (yes, I realize that there are many posts titled this, but I could use some help). First, a little info about me: I'm 16, 6-1' and 195lbs (trying to cut to 185lbs to lose some fat, etc)...and I love MMA (even though I suck), but my routine has to not only have a strength component, but also an endurance component because my ultimate goal in life is to become a Navy SEAL. So here is my routine and workout schedule (kind of long):

-WEEK 1-
Monday: MMA 101 + Workout A
Tuesday: Run/Swim* + Muay Thai and Brazilian JiuJitsu
Wednesday: Workout B
Thursday: Run/Swim* + Muay Thai and Brazilian JiuJitsu
Friday: Workout A + Run/Swim*
Saturday: Rest
Sunday: Rest

-WEEK 2-
Monday: MMA 101 + Workout B
Tuesday: Run/Swim* + Muay Thai and Brazilian JiuJitsu
Wednesday: Workout A
Thursday: Run/Swim* + Muay Thai and Brazilian JiuJitsu
Friday: Workout B + Run/Swim*
Saturday: Rest
Sunday: Rest
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Workout A:

3x5 Squat
3x5 Bench Press
1x5 Deadlift
2x8 Weighted Dips
3x10 Weighted Situps
200 Pushups (1:00 rest between sets...raise reps by 50 when this can be completed in 4 sets)
300 Situps (1:00 rest between sets...raise reps by 100 when this can be completed in 3 sets)
50 Pullups (1:00 rest between sets...raise reps by 10 reps when this can be completed in 5 sets)



Workout B:

3x5 Squat
3x5 Standing military press
3x5 Power Cleans
2x8 Weighted Pullups
3x10 Weighted Situps
Max Pushups
Max Situps
Max Pullups


Run/Swim workout:
Use BUD/S Warning Order plan on both (starting at week 1, advance when everything is performed according to plan)
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Now, to the questions:

1) Is this too much in your opinion? The worst thing I could do is overtrain since it would kill any gains I make, so I have to be careful about that.

2) Does this look effective? The strength program looks solid to me (it is Mark Ripptoe's Starting Strength program), but I'm not sure about the endurance part of it. The cardio part may not be the most effective for MMA, but I have to build a running/swimming base to make it through BUD/S. What are your thoughts?

3) If this is too much or not effective, then what is the best way to incorporate Strength training and Endurance training into my workouts?

Thanks for any help or answers to my questions... I know it was a long post and may not be very well written. Also, I apologize if this is the wrong forum, but I wasn't sure if I should post this here (because this is the S&P forum and this contains a strength component) or if I should post it on the Conditioning forum (since it contains endurance exercises and cardiovascular workouts).

[BabyPhenom]

What are you trying to achieve now?

You need to be very specific as you'll burn out quickly with what you're doing

[DEVILsSON]

seems like way too much stuff.....u'd have to be lifting extremely light to be able to sustain this type of lifting....which then will be more for conditioning than strength gains....

any way to take rest days during the week?

[mschatz]

man, i thought it looked great for someone looking to compete either as an amateur or professional

[Bamaispriceless]

I can't really take any rest days during the week, so I am going to change the routine (there are probably much more effective routines than this). Here is what I am thinking about now (another long post):

Monday: Endurance Workout + Barbell Complex* + MMA 101
Tuesday: Muay Thai and Brazilian Jiujitsu
Wednesday: Speed training
Thursday: Muay Thai and Brazilian Jiujitsu
Friday: Endurance Workout + Barbell Complex*
Saturday: Rest
Sunday: Rest
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Endurance Workout:
A workout involving a combination of Pushups, Situps, Pullups, Flutterkicks, Squats, and Sprints (sometimes in intervals).

Barbell Complex:
Snatch Grip Deadlift – 6 reps
Snatch Pull – 6 reps
Upright Row – 6 reps
Power Snatch – 6 reps
Reverse Lunge – 6 reps each leg
Push Press – 6 reps
Jump Squat – 6 reps
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Week one: 4 circuits x 6 reps 90s rest
Week two: 4 circuits x 6 reps 75s rest
Week three: 4 circuits x 6 reps 60s rest
Week four: 4 circuits x 6 reps 45s rest
Week five: 5 circuits x 6 reps 90s rest
Week six: 5 circuits x 6 reps 75s rest, etc

Speed training:
400m Runs: 5 sets w/2:00 rest in between
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I thought this would be more effective...I got the Barbell complex routine off of the Elite Fitness website (www.elitefts.com). Thoughts on this program?

Sorry guys, just trying to find an effective routine

[BabyPhenom]

I'd do some EDT in place of the barbell complexes right now. Are you preparing for a competition any time soon?

[Bamaispriceless]

Not prepping for a competition, but just trying to get in 'fighting shape' so to speak. The endurance work is a must, but I'm not sure what EDT is, to be honest.