I want to do this 2 day version of 5/3/1/ for mma strengthing. Tell me what you think about this idea and if it needs improving on anything.
- Squats:3x5/3-5 mins rest
- Bench press:3x5/3-5 mins rest
- leg curl:5x10/1-2 mins rest
- Inverted Rows:5x10-15/1-2 mins rest
- knee raises:5x10-15/1-2 mins rest
- Deadlift:3x5/3-5 mins rest
- Press:3x5/3-5 mins rest
- Lunges:5x10/1-2 mins rest
- Pull ups:5x10-15/1-2 mins rest
- Planks: 3x3 min hold/1 min rest
is it that bad ?
why is it a bad routine
I think its not so much a matter of it being a bad routine, if you put it together with the guidelines given by Wendler, but its pretty much impossible to give you any advice without knowing anything about your weaknesses and your history training wise. So bottom line, without giving any solid information that would be needed to give you any advice on improving your routine how do you expect anyone to give you any advice? 5/3/1 is a solid routine for any combat sport if you need more strength, I’d suggest you also read some more of Wendlers work, mainly everything where he focuses on the fact that most people really aren’t that special and most people really don’t need a specially laid out super-ninja-killingmachine-routine. Lifting heavy, eating big and resting is going to make you strong, training your sport is going to make you good at your sport, if you need more specialized advice ask your coach.
Lifting heavy, eating big and resting is going to make you strong, training your sport is going to make you good at your sport, if you need more specialized advice ask your coach.[/quote]
Somebody sticky this at the top of the forum, please.
Wendler said on his blog that he has an article coming here soon on 5/3/1 for athletes. When I was training hard in grappling, I was able to stay strong and injury free longest by cutting down assistance exercises big time and just focusing on big lifts.
For example Day 1) Squat, Bench, Row Day 2) Press, Deadlift, and maybe chin-ups. A lot of MMA fighters suffer from elbow issues from time to time and chin-ups don’t agree with dinged up elbows, so sometimes I think chin-ups need to be avoided for a period of time. I’m killing a sacred cow here, but I also think squats need to be cut out occasionally, especially when you have an upcoming fight. Squats are too awesome at putting on size for me and I don’t think making weight and squatting always mix. The eccentric portion of the squat can also cause a lot soreness and/or increased recovery time, and leading up to a fight in a sport that is as demanding, hard on the body, and technical as MMA, this inconvenience can get in the way of training at 100% which is unacceptable in some cases.
I think the sumo deadlift is a good replacement for those situations. I would suggest avoiding the eccentric portion by dropping the weight at the top if your gym allows it or riding the weights down in a freefall without resisting it if not (make sure to keep a straight back though). I have a spondilolysthesis at the L5 vertebrae and I’ve had good success doing sumo deadlifts 2x a week in place of squats and conventional deads when training in grappling involved pain from contorting my back into unhealthy positions for multiple training sessions per week.