For the time being, I’m going to let the classes themselves be the cardio and that will be 3x week. They do work on technique with beginners like myself, but they emphasize cardio at first so people can keep up with the technique work and can fit in a lot into a class period.
About my Background:
195lb I wanna get that down to 185
2 years 'working out’
8 on and off using PL routines and techniques
I’m just trying to maintain strength and work on transferring my strength to speed and power and power endurance.
The plan is 3 days per 10 day ‘week’
I’ll rotate exercises every 3 weeks.
I’ll do band pull aparts most days to keep my shoulders healthy.
Kneel to Squat to Box Jump- 10x3 30s rest, progress through reducing rest periods (that’s like 60 plyos since that’s a 2 in 1 rep)
Wide Stance Box Front Squat- 85%x5x2 Will add sets for progression if I can maintain bar speed. This is for strength maintenance and power.
DE Bench w/ Chains 40%x10x5 30s rest, progress through decreasing rest
Standing 1 Arm Row
Bosu Ball plyo push up 10x5 30s rest (grap bosu ball by sides with round part on ground and explosively push up so my upper body is airbound)
10x5 30s rest
Weighted Push Ups 3x6
DE Box Squats 40%x10x5 30s rest
Chins for 30 total reps (10 clean rep max at the moment)
Day 3: I’ll have to figure what kind of rep ranges to do
Standing Javelin Press
5 carries for 5 minutes each carry going forward, backward, laterally, and diagonally
I haven’t ever tailored a routine for MMA before so I’m trying to figure out if I’m even on the right track.