[Camintoi]

Howdy thare. I know quite a bit about conditioning, weight lifting, etc. I know how to design my own programs, which exercises, how to switch it up. However the only one problem which I dont think is that big is that most of this knowledge iv obtained was outside the context of martial arts, before i started it. So iv begun to adapt some conditioning to martial arts. I havent come up with the exercises or the "beef" of the conditiniong but jsut want to to critique this outline.

Conditioning routine:
1. Cardio 3-5 tiems per week
- 15-20 minute high intensity session (No 2-4 mile long runs etc)

2. Speed training/Plyometrics (Encompases power) 2-3 times per week
- Encompases sets of sprints, speed training for upper body, plyometrics for upper and lower body etc. I could also add agility training.

3. Weight lifting 3-4 times per week
- I switch this up depending on my needs. I coudl go for strength endurance, general strength routine, a power and speed routine etc.


Of course i will stil lbe going to muay thai class, sparring, working technique, pads etc which i dont list here.

Is there anything else im missing? thanks.

[Corbin Dallas]

Don't forget to add a rest day.

[Krossinc]

Well, it all seems great in theory. Plyos are great 2-3 days a week. Weight training is great at 3-4 times a week. Conditioning could probably drop to 2-3 times a week, but its debateable.

However, everyone is different. Some people overtrain easier than others. Try it out - if its too much for you, lower the frequency. For example, it would probably be too much for me since I tend to require ample recovery time but it could be perfect for you. Good luck.

[cosmicMMA]

have you ever checked out rosstraining.com?

[Krossinc]

Originally Posted by cosmicMMA

have you ever checked out rosstraining.com?

rosstraining is a good site and he has some amazing programs, but it is not the be all and end all of training. Every conditioning routine does not need to be directly copied off of ross. The best conditioning routine is often what works for you and your sport.

[-Jonny-]

Originally Posted by Krossinc

Every conditioning routine does not need to be directly copied off of ross. The best conditioning routine is often what works for you and your sport.

Liar :-)

[MikeMartial]

Originally Posted by Krossinc

rosstraining is a good site and he has some amazing programs, but it is not the be all and end all of training. Every conditioning routine does not need to be directly copied off of ross. The best conditioning routine is often what works for you and your sport.

Ok, that's twice you've posted borderline blasphemy. You're walking a fine edge.

[Krossinc]

Just don't excommunicate me.

[$uperman]

Do you like doing them. Because the exercise i keep doing are the one's I like and that are effective.

Like 3 times a week tabata burpees and 3 times a week riding long distance with a bike.

[KillerTKO]

Like others have said, i would make sure you get enough R and R. If you get a good amount of this you can recover effectively and then you will benefit the most from your workouts. Also try and co-ordinate your diet so the workouts will also be more effective and you will find yourself progressing in conditioning and strength comparable gains much quicker than you thought. Believe me i did something similar to this and got my rest and relaxation and improved my diet with good foods ( John Berardi 7 habits etc.) and it helped me no end.

Good routine though, HIIT are good ways of getting great endurance. Though some lower intensity runs or swimming should be incorporated in my opinion as well