I wanted to post my planned schedule for training for the next few months:
Tues: endurance a.m.; BJJ p.m.
Wed: Muay Thai (home)
Thurs: endurance a.m.; BJJ p.m. (when possible)
Sat: Muay Thai
I’ve been training Muay Thai for 6 months and have progressed nicely, moving my way into the intermediate/advanced level, which includes sparring. As for BJJ, I started off as a newbie and after 3 months was making good progress, but due to work schedule conflicts, I haven’t done any BJJ in 4 months. So, I’ll be starting over from scratch most likely in that regard.
- One-arm DB Snatch, 5x5 (explosive)
- Box Squat, work up to max of 3 reps.
- Incline BB Bench, work up to 3RM
4A. Chin-ups, 3x3
4B. Standing Calf Raises, 3x5
5A. Hand walks, 3x5
5B. Hammer Curls, 3x5
6A. Reverse Wrist Curls, 3x5
6B. Wrist Curls, 3x5
1A. Box jumps, 5 sets
1B. Clap push-ups, 5x5
2. Romanian Deadlift, work up to 3RM
3A. Standing DB Shoulder Press, 3x3
3B. One-arm DB Row, 3x3
4A. Preacher Curl, 3x5
4B. Close-grip bench press, 3x5
5A. Plate Pinchers, 3 sets
5B. Seated Calf Raises, 3x12
4 sets of 6 reps:
- Bent-over rows
- Close-grip upright rows
- Hang cleans
- Good mornings
- Squat then directly into behind the neck press
Do 6-8 sets of sprints (30-40 yards)
do either CW’s circuit or put together a circuit of sprints, farmer’s walks and BW exercises.
I followed something similar to this (although with no BJJ training due to work) the past few months and made some great gains.
I’m open to any suggestions to streamline or change certain exercises. The extra forearm/grip stuff is in there b/c that’s a major weak point for me.
I like the schedule, low volume, seems well balanced. Just be sure to watch your CNS, and not over train that cause you seem to be going fairly heavy and a lot of that can be draining.
So if you don’t have energy throughout the day or have a hard time winding down to sleep at night, or your sex drive is noticeably dropping… your central nervous system might be fatigued and you need to cut out something.
- You identified a weakness (grip) and you’re taking steps to improve that. Good. I would cycle in towel pullups or use your gi instead. Thats really unbeatable for gripwork.
Also if you can get the little tampon thing that people put around the barbell when they squat. You can use that on a curl bar and grip that to do curls with.
Also, go to walmart or some discount store and buy one of those foam tube things that kids float on in pools. Cut that to the length of your dumbbells, cut a slit half way through it and hole it out a little bit.
BAM, instant thick dumbbells, relatively little cost. 1 arm snatches, 1 arm push presses, and just about any movement you do can be improved by doing this. After a while because you’re grip improves and you can squeeze the bar harder your lifts w/o the thick bar will improve too. You’ve been around T-Nation long enough to have seen the articles and stuff about this.
Do wrist curls with the plate instead of with a barbell. Just my opinion.
Check out dieselcrew.com for more info on gripping strength. They’re pretty much the kings of the shit.
- for endurance work, complexes like that are great, but I think you need something a bit more like tabata rounds. a 5min round of tabata sprawls or thrusters is something that can take you from zero to hero very quickly. (google it or search here for more info)
20seconds of work, 10 seconds of rest… moving at a VIOLENT pace, you really have to channel the anger (like Dr. Berardi’s cool tip says) to keep up.
PM me your email address if don’t have a timer. I had a friend who’s good w/ protools make me a MP3 that plays chimes at the 20s/10s intervals. So you can just burn that onto a cd and play it on a stereo or onto your mp3 player and listen on there.
Check out rossboxing.com as well for very cool ideas as far as shit to do for conditioning.
a really simple one is to go to a track or somewhere with a nice 100yd of sprinting room. put a dumbbell or kettlebell at one end and a jumprope at the other (or nothing and just do bodyweight exercises. So you have 2 stations.
- Do a Complex at Station 1
- Sprint 100 yards to station 2
- Jumprope, or do some bodyweight moves
@ station 2
- Sprint back to station 1
Repeat 3x, then rest for 1-2min and repeat again two more times.
If you have a sadist friend who would hold thai pads for you, then you have an even better tool to put at one of the stations.
Cool ross style complex:
5 1 arm presses/arm
5 1 arm snatches/arm
5 1 arm jerks/arm
5 1 arm swings/arm
crazy 8’s bodyweight drills:
8 chinese pushups
8 reverse squats
8 diamond pushups
8 Mountain climbers