Workout Help?

sprawl19 · 07-06-2009, 04:01 PM

I'm trying to increase my strength / conditioning for MMA. I train about 3 or 4 times a week and now I'm trying to add to my game. I am looking at doing 2 different workouts spanning 2 days between them where I will just do cardio outside of Martial Arts Training.

What I was thinking was:

Workout #1:
Power Cleans
Squats
Power Curls
Chin Ups
Dips
Close Grip Bench

Workout #2
Bench Press
Deadlift
Assorted Core Work
Bent Over Rows
Military Press
Lunges

Not sure on the sets or reps yet as I'm still trying to figure out which exercises are best to add to my workout. Thanks in advance for any help.

pliftkl · 07-06-2009, 05:25 PM

I would post this or ask a mod to move it to the S&P forum. The FAQ there would be a great place to start, but your proposed workout is sane enough that you'd probably get good feedback.

paolo27th · 07-06-2009, 06:15 PM

Cardio? Where is it?

Mr Gorgeous · 07-06-2009, 06:59 PM

Your choice of lifts looks good. What sets and reps will you be doing?

sprawl19 · 07-06-2009, 09:07 PM

Quote:

Originally Posted by Mr Gorgeous

Your choice of lifts looks good. What sets and reps will you be doing?

I wasn't sure how many sets / reps to be doing so I was hoping for some feedback towards that. Also, On the cardio days I usually do interval running / Stair Climbers, ect. There is also conditioning at my MMA club.

Mr Gorgeous · 07-06-2009, 09:31 PM

Finding the sets/reps that work for you is something that is very hard for another person to suggest. With that said I can offer some guidance for what has worked for me.

In general I like to go for one rep maxes often with the squat and deadlift. When I'm stalling with progressing in 1RM I'll switch to using more volume.

Some reps ranges for lifts I have experience with are
power cleans 1-3
deadlifts 1-5
bench press 1-5
BORs 5 works for me

With the squat there is a wide range of rep ranges that are useful. You can start with 5x5. But I've seen anything from 1, 3, 5, 8, 10, and 20 rep set(s) being used.

If you haven't already, read the FAQ in the S&P forum. You'll find more straight forward and simple answers than what I have to offer.

sprawl19 · 07-07-2009, 05:10 AM

Alright, Thanks for all the help!