Help with MMA training/cadio

[Brawnyman]

I want to fight in August (MMA)

I can't seem to get into a good routine and I want to take this seriously.

I am in decent shape now but I want to be at my best (obviously)

I have a job and I need to train technique also which means attending class when I can but I feel conditioning will be my biggest enemy. I think for now, it is best for me to focus on conditioning first, learning advanced MMA second.

I work Monday through Friday 8-5 no exceptions. I could leave the office at anytime throughout the day to run or do bag work for one hour.

My School trains at night as follows:

Monday: 6p-7p BJJ 7p-8p Bag conditionng 8p-9p Muay Thai

Tues: 6:30p-7:30p No Gi 7:30p-8:30p Muay Thai

Wed: Monday sched

Thurs: Tuesday shed

Fri: MMA Sparring @ 8p

Saturday:10a-12p Private training 12p-1p No Gi

I also want to weight train and improve my cardio. Help me set a good solid, reasonable routine bearing in mind that I am in average shape for a late 20's guy who has an 8-5 job and works out and trains maybe once or twice a week.

[outlawimmortal]

if your not getting enough of a workout at your gym, then something is wrong, either the gym doesnt worry about conditioning, or you arent pushing yourself hard enough.

honestly, just bust your ass in class, rolling as much as possible, and hitting the bag/pads in MT. that will whip you into shape quickly.

my opinion is if you can train hard as hell everyday of the week, you wont need to condition outside the gym

[N4th4n]

i honestly get most of my conditioning from class. And i supplement it twice a week on my own.

[spirez]

Circuits! 5 min rounds with 5 min rest to begin with then gradually drop the rest down until you replicate the 5 min work/1 min rest of an actual fight.

Circuits don't have to be an all out slog from start to finish. It's good to mix in metabolic elements, strength, power and active rest.

This is a great example:

YouTube - Denis Kang training

You have the metabolic work on the airdyne, strength work on the pull-ups, power with the med ball, rest on the ladders/pummelling etc etc.

It goes from high intensity to low intensity so that you can regain some energy to perform your power exercises with near maximal effort. You dont have to use this exact circuit, just use this principle.

Also tabata type work on something like an airdyne or rower is good. I start guys off with 20 sec fast as you can/10 sec moderate pace and repeat that four times for a total of 2 mins work per set. They'll then get some rest and repeat the whole thing another 2 times. That's only 6 mins total work but it's a beast, trust me!

Once you get fitter just progress by adding another 30 sec of work to each set. So it might look something like this:

Weeks 1-2 - 3 sets of (20s fast/10s slow x 4)
Weeks 3-4 - 3 sets of (20s fast/10s slow x 5)
Weeks 5-6 - 3 sets of (20s fast/10s slow x 6)
Weeks 7-8 - 3 sets of (20s fast/10s slow x 7)
Weeks 9-10 - 3 sets of (20s fast/10s slow x 8)

I also like tabatas on the treadmill:

YouTube - Tabata Treadmill

Use a 15% incline and start slow, around 7mph. Then just build up the speed gradually as your progression. Take care though and make sure to lower yourself onto the treadmill gradually, ie almost dip yourself onto it.

MMA is an anaerobic sport so that's the system you want to be training. Your aerobic capacity will still be developed as a by product of the intense intervals.

No need for an hour of cardio. THis work only needs to be a supplement to the conditioning from sparring. If i do a 2 day per week program, i have one circuit day and one tabata day.

[paolo27th]

Do consecutive rounds of grappling. Start from 2 at a time, move to 3, 4 and so on till you can do all the sparring without stopping. Plus you could get to the gym 30 mins early and hit the threadmill, provided you have one.
Weights? If you have a weightroom at the gym check out the FAQ in the strenght and conditioning forum. All you need is 2 or 3 1 hour sessions a week.
But again rolling rolling rolling!
Remember that it takes way longer to learn technique than to get fit so never cut on your skill training. Plus, if you roll alot you`ll also get fit while also improve your grappling. So, yeah, roll more.
Oh, did I say you should spend more time rolling?

[Street Tactic]

I had to deal with the same scheduling conflicts ( I work grave yard shift 9pm-8am ) . I got to see what the training was like and was planning on doing exactly what spirez suggested on my conditioning days, doing 5-6 minute circuits dropping the rest period between to get myself used to that amount of activity. I really don't feel I did too bad for a complete newb and with only a real solid 5-6 months of 'getting fit' behind me. Of course getting your own conditioning in will mean you're missing out on any instruction & might form habits like dropping your hands low when standing up, something you need another person to point out for you.

[EyeNeyE**]

dude, that sounds like a lot right there. I dunno what the problem is. I wouldn't add too much to your schedule if you want to advance cuz you'll risk overtraining. Work harder at your existing schedule and push yourself farther.

good luck, though.

[USS_Logic]

if you can get through this thing and really push yourself. you'll be just fine for a fight...

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. The stations are:

1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75 pounds (Reps)
3. Box Jump: 20" box (Reps)
4. Push-press: 75 pounds (Reps)
5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

A vid for your viewing pleasure.
http://media.crossfit.com/cf-video/C...xplanation.wmv

[MrMih]

What are some good reps for muscle endurance training.

[Brawnyman]

Sorry for the late response guys. The thread didn't get any responses for a few days and so I let it die. I got an awesome PM and I checked back here: I think I have decided to go circuts 3 days Monday, Wed, Fri, Then class Tues, Thurs, Sat,

Any further advice to avoid over training? I assume resting for one day (Sun.) will be fine.

Thank you guys for not flaming/being a dick. Working out and working out effectively are two different things. Thanks for trying to help me.