[TheGimp]

Need some help with how to set up my training schedule. Right now I do vale tudo/mma mondays and wednesdays, BJJ/SW tuesdays and thursdays. I need to cut BF and lay on some muscle.
I am 185cm (slightly over 6.1") and 90kg, about 190 pounds. Right now I have decent conditioning and decent strenght. I had a seminar with murilo bustamante some days ago and it motivated me big time to get in better shape.
Anyways...How do I mix my conditioning and strenght training with my above schedule so I can still have a semi-normal life and keep my job?
Do I do them both at the same session or separate them? First conditioning or first strenghth in that case?
All help appreciated. Thanks

[bfdtuck]

rosstraining.com or even crossfit, it doesnt have to take much training time if you already have a good base. Remember if you drive a nail with one strike, why hit three more times

[krellik]

One very solid alternative is running in the morning, that way you have all day to get ready for your evening session, it has the added benefit of making you awake when you come to work. It will also make you feel like one of few warriors because it takes mental toughness and discipline to get up early before work and run. If possible do the same with your lifting.

If you should mix strength and conditioning that is ok, then you should do strength first and then do some brief intensive conditioning in the end, like dumbell swings or rowing sprints on the concept 2 rower, or some burpees. Thats a good solution if you do more traditional strength training, for other ways of mixing strength and conditioning as mentioned check out RossTraining - Bridging The Gap Between Ordinary and Extraordinary and Welcome to CrossFit: Forging Elite Fitness

[TheGimp]

Originally Posted by krellik

One very solid alternative is running in the morning, that way you have all day to get ready for your evening session, it has the added benefit of making you awake when you come to work. It will also make you feel like one of few warriors because it takes mental toughness and discipline to get up early before work and run. If possible do the same with your lifting.

If you should mix strength and conditioning that is ok, then you should do strength first and then do some brief intensive conditioning in the end, like dumbell swings or rowing sprints on the concept 2 rower, or some burpees. Thats a good solution if you do more traditional strength training, for other ways of mixing strength and conditioning as mentioned check out RossTraining - Bridging The Gap Between Ordinary and Extraordinary and Welcome to CrossFit: Forging Elite Fitness

great tips thx! but I have an issue with the morning running, I work the night shift

[krellik]

Night shift always fucks you up...

But in the end you just have to fall into a rhytm that suits you, as long as you get what you needs in and dont feel burnt out at your mma training sessions its all good.

[mkm88414]

iv been doing this, its pretty good!

Unilateral, DE work, infinite intensity, complex training, endurance,heavy lifting...

if you sub ross workouts for the conditioning session u can get stronger and improve conditioning at the same time

[Rowan11088]

I wouldn't worry too much about BF, at 6'1'' (or 6.1'' as you said, which would be over 6'1'') and 190 lbs, you're not fat. In fact if you want to be legitimately "strong", you'll have to weigh more than that. Do a 2 day lifting split as shown in the S&P FAQ, friday and sunday since those are off days for you right now. Take saturday as a rest day. Lift heavy and eat clean, and you will definitely have a lower BF percentage as you gain muscle. Conditioning should come from your current training, just push yourself hard every class.

[krellik]

Originally Posted by Rowan11088

Conditioning should come from your current training, just push yourself hard every class.

I am not sure that I agree. Especially without having a 100% idea about what his strength and weaknesses are. To say that conditioning should come from the activity is like saying that strength should come from the specific activity. Both are true and both are false. It is also easy to get in a "rut" if you only get conditioning from your sport.

I think it is better to establish an "baseline" week that contains both strength and conditioning outside of class. Then you just shift your focus on what you need to focus on. For instance some LSD running for sure helps the cardio but is very easy to recover from. Heavy lifting and intervalls on the other hand may be more effective tools but also takes more out of you when it comes to recovery.

[TheGimp]

Originally Posted by Rowan11088

I wouldn't worry too much about BF, at 6'1'' (or 6.1'' as you said, which would be over 6'1'') and 190 lbs, you're not fat. In fact if you want to be legitimately "strong", you'll have to weigh more than that. Do a 2 day lifting split as shown in the S&P FAQ, friday and sunday since those are off days for you right now. Take saturday as a rest day. Lift heavy and eat clean, and you will definitely have a lower BF percentage as you gain muscle. Conditioning should come from your current training, just push yourself hard every class.

fridays and sundays sounds like a good plan, i´ll be hitting the weights those days from now on. I do feel that I still get better conditioning from my mma/bjj sessions but I still know that I have alot more to give. With this setup, I would be training hard 5-6 times/week so i´ll be getting in better shape pretty fast.

[smithgr]

Spacing out the sessions sounds good in theory if you can motivate yourself to go running in the morning followed by an evening workout, getting out of a comfy bed to go running is no easy thing though!