Looking for DETAILED conditioning plan.

[rezident]

I'm looking for a DETAILED conditioning plan for my cousin. He's an amateur 170lb fighter with 6 fights (3-3) and a fight on July 3rd.

I want to help him get to a point where he can go non-stop at 100% for 3 rounds or 5 rounds like the best guys in the game. His conditioning coach isn't very consistent in being there, so I want to help him out by setting up a detailed plan for him to do.

Any help would be greatly appreciated. And remember, I'm looking for detailed plans here, please no general advice like "Just push yourself a little further each day" type of thing. That's common sense and we know that. Looking for someone with conditioning coaching experience that can give detailed plans please.

Thanks
- Dré

[RyanR]

You expect him to develop balls out cardio in 4 days time?

[PowerHungry]

Pretty optimistic to expect those kinds of results and that detailed of a plan with this kind of notice. Good luck.

[Scarymonster]

slick avatar

[rezident]

Originally Posted by RyanR

You expect him to develop balls out cardio in 4 days time?

No no no, I mean long term. Not for this upcoming fight.

When I say detailed, I don't mean exact numbers... I know numbers will change. I guess what I'm looking for is an outline of exercises to do and in what order, ect... A general plan but something detailed enough that we can get started with more in mind than "get tired".

[pliftkl]

Originally Posted by rezident

And remember, I'm looking for detailed plans here, please no general advice like "Just push yourself a little further each day" type of thing. That's common sense and we know that.

Nobody can produce a non-generic conditioning plan for him based on the fact that the only information you've given us is that he's 170 pounds.

Interesting things to know would include age, bodyfat, resting heart rate, current conditioning routines, current activity schedule, etc. Look for EZA's post that talks about the different types of "conditioning" that are involved in MMA, and figure out where he is on the different metrics.

Without that, anything that you get is going to be general advice...

[kenzo242]

There's nothing like this. Check it.

[FatTire]

the answer to questions like this is always RossTraining - Bridging The Gap Between Ordinary and Extraordinary

[paolo27th]

Funny post.
1- Top fighters don`t go 100%, 100% of the time, and that`s part of why they are top fighters. They know when to push and they know when to conserve energy. They are able to listen to their bodies while in the heat of action and make adjustments so thet in the last minute fight they still have the same power they had at the beginning. That`s their real conditioning secret and that comes from experience.

2- You want a detailed plan frome "someone with conditioning coaching experience"? How about you pay for it?

3- You don`t want a general plan but all you tell us is the guy`s weight? No one can give you more then general advice without seeing and testing the guy, let alone by just knowing the guy`s weight.

[SwiftMcvay]

amateur fights are 3 X 3 minutes rounds, and 5 X 3 for championshps, right? I know thats how it was at the only ammy mma event i've been to.

The routine I'm posting looks hard as shit, but it might work. Anyway, this is just guess work, but here goes:

Training days: Monday-Friday

AM: Run 4 miles daily

PM (after workout) Monday, Wednesday, Friday:
-3 X 6 minute rounds (because its twice as long as rounds), 1 minute rest
-2 minutes of agility ladder
-2 minutes of bear crawls
-2 minutes of squat thrusts
-Possibly switch it up with sledge hammer training, kettlebells,
shuffling drills like you would do in football (would help with
footwork and sprawl), etc. i'm really just trying to post
the structure of the workout, not necesarily the
exercises.

-followed up by sprints. Either do full sprints with rest in between, or do sprints
followed by a period of jogging, then repeat until the time limit is finished


Tuesday, Thursday:
-Circuit training. mix in lifts such as bent over rows, squats, bench press,
power cleans, weighted dips, etc., and do each for a certain time limit then
move to the next exercise, no rest in between. again, maybe do 6 minute rounds
like the other conditioning and spend 1 minute on each exercise.

-Sprints afterward, just like the Monday, Wednesday, Friday


PS. I used to box and had a couple fights, but i've never fought MMA. Trained it for a little bit and saw a bunch of guys with complete shit cardio in the gym i was at, but never fought even though I plan to once i move back home after this summer. THIS IS ALL THEORETICAL, so take it with a grain of salt. I think it sounds good on paper because of routines i've read about and it mixes many aspects, but again, i'm not a coach, and at the moment i'm not a fighter, and i HAVE NEVER DONE THIS. but in theory, anybody who can do this routine and stick with it should have pretty good cardio, right?

I"m posting this not only as possible advice, but to get opinions. and to guys that suggest paying for it, not everybody has the money for a conditioning coach, and even less have money to spend on a routine that might have been written by somebody who has no idea what the fuck he is talking about and just wants to make a quick dollar. My theoretical routine may be good, or it may be complete garbage, and I admittedly haven't tried it, but at least people on here can critique it and give advice for FREE, rather than PAY money for a routine from a dude that has never fought. A college degree doesn't mean a guy can condition himself/somebody else for battle. Period.

Also, i'm tired of guys using these scientific arguments. Did Muhammad Ali have scientific data? Does Fedor use that shit? Do the great boxers/fighters from poverty or third world countries who grew up with nothing use scientific routines? The answer is no, and i trust world championships and wins/losses more than I trust a college degree, and i also feel that a lot of those routines are nothing more than a guy trying to make money off of his education, but thats just my opinion.