Help out the new kid

harroy · 03-07-2006, 06:08 PM

First off I like to say that I’m new to mma. The reason I’m even posting this online is because I’m as beginner as beginners get when it comes to lifting weights. And I’m even more of a novice when it comes to weightlifting for mma. Every person on this site probably knows more about lifting and mma so that is why I’m posting this noob thread. Ok, on with me. I’m a junior in high school. I’m 17, weight about 130 pounds, yes I’m a skinny fuck, and I’m 5’8”. At this moment I’m suffering from tendon problems in my left wrist partly due to boxing (I'm not going to pretend to be an expert boxer. I started lessons like 9 weeks ago) and I’ve been worthless for about 4 weeks. So I’ve taken this time off and decided that I want to start weight lifting. Obviously I can’t right now because of my wrist. But when that’s all said and done, I want to start lifting. Now I know everyone shed a few tears after reading I was going to start lifting. I know its tempting to quit your job and just sit at home all day thinking of the perfect routine for me. But seriously, everyone on this site is an expert compared to me and I would appreciate any mma geared routine that you think would work for a novice like me. So please post away. Oh. If your wondering why this post is in the training log section it’s because I’m going to make a training log once I’m healed. And yes I’ve already read the stickies.

chia · 03-07-2006, 06:13 PM

How many days a week do you plan to lift? Are you going to be lifting while you train for fighting? What are your goals--do you want to get bigger, stronger, faster or a combination of the above? What facilities and equipment are available to you?

Thanks.

harroy · 03-07-2006, 06:20 PM

first off, thanks for the in depth reply. I’m currently a member of a boxing gym. We have a pretty shitty weight room but it has everything basic. As far as my goals go, I want to get stronger, better at takedowns. I want strength-endurance and a full body work out. And I have 7 days a week open for training.

harroy · 03-07-2006, 06:26 PM

I’m not really worried about my striking. I don’t think weight training will affect it that much. When it comes down to it, I'm a small guy and I want to increase my total body strength to help bridge the gap between me and bigger guys. So if you know any good all around weight lifting regimes that translate over to functional strength then I’d be glad to hear them.

chia · 03-07-2006, 06:42 PM

If you have never lifted before, it's best to start light and focus on technique. Here is a 2 day a week break-in type program I came up with which will help prepare you for higher intensity lifting later on. I recommend you stick with this for at least 2-3 weeks, seeking to add a small amount of weight or crank out an extra repetition each workout (always find some way to progress, whether it is an extra rep, set, or even 1 lb.). If the prescribed reps are too difficult, just reduce the number. The important thing is that you do not train to failure. Start out very light with the deadlifts and the box squats. It's best to have someone experienced help you with your techqnique. Also you should practice both techniques several times a week on non-workout days with just the bar until you feel confident in your form.

Day 1
Deadlift (technique practice) 3 x 8-10
DB Step-ups 3 x 8-10
Bodyweight squats 2 x 30-40
Pull Ups - do a total of 15-25 doing as many as possible each set stopping just short of failure
Pushups 2 x 25-30
Decline Bench Situps 2 x 15

Day 2
Low Box Squats (below parallel) (technique practice) 3 x 8-10
DB Lunges 3 x 8-10
Back Extensions - 2 x 15
Parallel Bar Dips - do a total of 15-20 doing as many as possible each set stopping just short of failure
Inverted bodyweight row 2 x 15-20
Russian Twists 2 x 15

harroy · 03-07-2006, 07:11 PM

Thanks for the reply. You dont know how much it means to me.

harroy · 03-07-2006, 07:14 PM

Oh one more thing. Should I wear a weight belt for the deadlifts? Or does that negate the back workout?

chia · 03-07-2006, 08:54 PM

No belts or straps. Don't use any training aids, except chalk for the hands if your grip is not up to par. Also you may want to start a basic grip training program in addition to this workout.

judogido · 03-07-2006, 11:13 PM

Maybe posting in the strength & conditioning forum rather than the "Training Logs' forum?

Personally, if you are really new to everything you should consider a few sessions with a personal trainer to get you started & show you the correct technique for lifting weights as well as to write a basic program.

In a nutshell - stay away from the fancy-looking machines with cables, pulleys & weird-looking accessories. Stick with basic compound movement exercises and free-weights.

Dont lift too heavy, lift light weights until you have your technique down pat - dont let your ego dictate that you lift heavier weights to "look cool" - dont worry about what the others are lifting.

Write a training log every session with the reps/sets and how you felt. You will need to fuel your body better too - stop eating any junk food and eat a healthy diet of lean meats and fish, vegetables and carbs like pasta, potato & wholegrain breads. Drink more water - 2L/day. Get plenty of rest 8H of good sleep min/night.

Do a thorough warm-up (not a stretch - a warm-up) of at least 15 minutes before lifting weights. Cool down & stretch after training.

harroy · 03-08-2006, 01:17 AM

Thanks for the reply. Since I've been injured I haven’t had to pay the monthly fee to my boxing coach so I guess I could join the health club for a month to get a personal trainer. But I think I'm just going to ask my coach at the boxing gym about movements. He lifts weights and I won’t have to pay him extra. Hey but I've got a question. The boxing routine is pretty intense. We do a 2 mile jog or sprints and then hit bags and shadow box for the remainder of the time. So, do you think all that cardio will negate my efforts in the gym?