rugby and in a year mma

shouldercharge · 05:16 AM

training

monday ........................................ .......................... tuesday
12pm gym ........................................ .....................
6pm mma ........................................ ...............12pm mma
7pm muay thai ........................................ .........1pm muay thai
........................................ ...........................6.30 judo

wensday ........................................ ..................thursday
5.30m 4mile jog..................................... .............. 12pm mma
1pm gym ....... . . . ........................................ ..1pm muay thai
6.45 indoor soccer.................................. ................... 6pm muay thai

friday ........................................ ................. saturday
5.30am 4mile jog..................................... ......5.30am 4mile jog
1pm gym
7.30pm judo

typical nutrition
5.15 on gold standard whey 3 caps fish oil,2 herbalean,2multi-vits
6.30 4eggs and half cup vege
11.30fruit (banana and apple) and yoghurt
1.30 brown rice half cup vege 250grm chicken/tuna/salmon
5pm whey and fruit
8.30 steak/chicken veges salad

tuesday and thursday subway footlong turkey on wheat bread tomato lettuce and cuccumber honey mustard dressing

friday night roast dinner

weekends what ever i feel like for dinner

in just over 4months rugby will start and i'll have to cut back a bit will maintain the lifting day time mma and muay thai

sorry about the dots spaces werent showing up in my post.

oxcart · 10-13-2008, 11:24 AM

That's a strange time of year for rugby to be starting... no? I wish I had enough time to train as much as you are!

shouldercharge · 04:41 AM

am in nz thats normal for rugby

shouldercharge · 10-13-2008, 01:44 PM

and yeah it helps that my school runs day time classes and my hours for work give me a bit of time during the day,plus no college for next few months.

illmatic 24 · 10-15-2008, 01:12 AM

We can help you more if you organize it better. Seperate your training and your diet, write in the specific hours of the training or don't write hours at all, you're doing it pretty randomly.

Be more specific than 'M.M.A.' or 'Boxing' is it technique? conditioning? live sparring? all of the above? How about 5x5 stronglifts? Is that bench, deads, and squats? Do you get plyometric workouts in your classes? Do you get ab circuits? Do you skip?

Go to fitday.com and punch in your diet, and fill in your activities, and see how your calories match up with your activities. You don't have to use it everyday if you're following a repetitive routine, but it's good to make sure that routine is on the right track. If you want to burn fat you'll want to eat slightly less calories than you're burning, eat too little however, and you're slowing progress.

Also, supplements are alwayws highly debatable, but in my opinion ZMA's are pretty widely regarded as have no real benefits.

shouldercharge · 12:51 AM

typical workouts;

gym alternate each work out.
work out A....................................... ......... workout b
warm up 100 lower hooks ...................warmup 5x400m on rowing machine 1min rest
100 straight punches.............front squat 5x5
100hooks ..........................over head press 5x5
5x5 squat ......................................de adlift 5x5
5x5 bench ......................................pu ll ups 3xf
inverted rows 3xf .............................prone hold 3x2min
crunches 3xf
pushups 3xf

mma.
2mins stretches 5mins jogging 40 mins drill techinque with a partener usually starting from certain position on the ground,sometimes sprawl and take downs occasionally striking.

muay thai
2x3min rounds skipping 2x3min rounds shaddow boxing 40mins drilling on pads with a partener 2x3min pad rounds each,occasional clinch work,2,3,4,4,3,2 fast kick,punch,knee work. occasional ab circuits -20 crunches,20 leg raises partener pushes them out,20 times partner drops medicine ball on your stomach you crunch up then throw ball up to partener.

judo
start next week.

my aims are to get as fit and strong as possible for rugby league
i want to have my first mma fight within a year
although looks arent a major concern they are somewhat of a concern i believe im quite strong and fit but i dont look it.

im 5'9 around 198lbs 17"bf just started back at the gym after 8 week break before that was 209lbs 16% bf ,ive tidied up my diet alot in the last few weeks and had been doing alot of cardio (jogging every morning)

shouldercharge · 10-20-2008, 06:22 PM

bump any other comments/reccomendations?

**Cap'n** · 10-20-2008, 08:06 PM

Where in new zealand?

shouldercharge · 10-20-2008, 09:47 PM

christchurch.

my gym membership has run out and its been suggested that for sports wich require good fast-twitch muiscle fibres like rugby and MA that a good kettlebell routine may be better. so do you guys think i should replace my 3 days of stronglifts 5x5 with a kettlebell routine?if so anybody have a good kettlebell routine.

**Cap'n** · 10-20-2008, 09:51 PM

Quote:

Originally Posted by shouldercharge

christchurch.

my gym membership has run out and its been suggested that for sports wich require good fast-twitch muiscle fibres like rugby and MA that a good kettlebell routine may be better. so do you guys think i should replace my 3 days of stronglifts 5x5 with a kettlebell routine?if so anybody have a good kettlebell routine.

kettlebell routine? No. KBs aren't magical. Stick with your basic strength routine.

My family is originally from Dunedin