Opinions about getting back to amazing shape

[sleepwalk]

After a new job and an ankle injury I'm getting back to the gym pretty regularly now. Thirty pounds over fighting weight. Strength and power aren't disgusting but I look like shit and the weight's throwing off balance and carriage.

I'm going to have to be religious about this. My current plan is a split training hyperthrophy/plyo program. No fixed machines, and every session will consist of one exercise each per part for strength, power, something that twists and something that incorporates the rest of the body. For example: chest could be barbell bench press, pop-up push ups, twisting cable punches and sled hits/med ball push-leaps

Four days: chest/biceps, legs, back/triceps, shoulders (I don't break down legs because even at my vainest, I don't believe it's safe to isolate those muscles for an entire workout and I find my legs look best from plyo anyway.)

One day a week I'm doing my own "fight gone bad" circuit 3-5 rounds

one round consists of:
1 min jump rope
5 kipping pull ups
15 Med Ball depth jumps
10 box/ball switching pushups (5 each side)
1 lap around gym of walking lunges
2 min hitting heavy bag or shadowbox
20 steam engine crunches (alt knee to elbows, 10 each side)
1 min rest

My cardio will be running on sand as that doesn't botther the ankle and the steps up and down from the beach allow for some parkour-esque fun. My gym also has a versa climber and concept II rowers for variety.

Between this and getting a new BJJ coach, my girlfriend is sooo gonna dump me! Any suggestions and/or tweaks?

[Gavriel**]

I didn't see the word burpees in your whole thread. Add it and we might have a winner!

But seriously, I hope chin/pull-ups are in there. Also hill sprints if you live near one.

[sleepwalk]

20 Burpees
1 min jump rope
5 kipping pu. . .
. . . . . . .
. . . . . . .

[MikeMartial]

Originally Posted by sleepwalk

Between this and getting a new BJJ coach, my girlfriend is sooo gonna dump me! Any suggestions and/or tweaks?

• Ditch the girl if she bitches once.
• Diet is 99% more important than training. Without it, you might as well not train.
• That being said, train hard and train smart
• Read the FAQ in 1) D&S, 2) Conditioning, and 3) S&P. Yes, I'm serious
• Did I mention ditch the girl if she bitches?

[IronMaidenfan#1]

Originally Posted by Gavriel

I didn't see the word burpees in your whole thread. Add it and we might have a winner!

But seriously, I hope chin/pull-ups are in there. Also hill sprints if you live near one.

+1

Oh and you shouldn't take any hassle from your girlfriend, she should be happy you're try to get back into top shape.

[Saith]

Originally Posted by MikeMartial

• Ditch the girl if she bitches once.
• Diet is 99% more important than training. Without it, you might as well not train.
• That being said, train hard and train smart
• Read the FAQ in 1) D&S, 2) Conditioning, and 3) S&P. Yes, I'm serious
• Did I mention ditch the girl if she bitches?

He could always quit MMA for the girl like the guy on TUF did.

[MikeMartial]

Originally Posted by Saith

He could always quit MMA for the girl like the guy on TUF did.

I know the episode you're talking about, but I quit watching that show a while back. There's more crying and dress-wearing on TUF than I could handle seeing.

[Saith]

I don't mind crying if a guy really worked to prepare for a fight and still lost or something. But the first Chris Leben fight and the one with the asian guy who switched teams were just pathetic.

[clevername1]

just do your research, find out what the pros in your weightclass do (because they listen to world class trainers) and finally just be religious about your training and make no excuses.

[clevername1]

oh and dont spend hours on sherdog or youtube being a keyboard warrior