First of all, If you’re training for a mma competition why divvy up your grappling and kickboxing? Just freestyle spar for thirty minutes, throw in all your bodyweight exersizes or sprints and be done in under an hour. Training for an aproxamated two hours in one sitting, like you are now, will kill your testosterone levels. If your shins, thighs, elbows, and hands aren’t tough enough yet you could devote ten minutes to hitting a hard bag each day and that’ll serve to bring them up to par, but for crying out loud, ease off a little.
now about your weight training, definately stick to a twice a week routine like you have listed here. Squat, bench, powerclean and rows as well as the occasional overhead lift and powercurl are the most beneficial lifts a fighter can do, although I would switch up rep scemes to keep from overtraining and/or undertraining, on one random week during sunday you might do 3x3 and thursday you might do 3x6 for example.
also, deadlifting for reps is a killer, 3x6 will pound you into the ground and you’ll be screwed for the next couple of days, since you spar almost every other day, this could be bad. I’d just hit no more than one set of full deads every other week if I were you.
You seem pretty focused on your ground game, so I would do a crapload more grip work. You can spend hours a week working your grip and it will barely affect your CNS (although some grip exersizes may cause temporary blindness.)
the best ways I can think of to strengthen your grip are to replace your regular pullups with towel pullups (throw two towels over the chinup bar, grip both ends of one towel in one hand, and both ends of the other towel in your other hand and if you can’t figure out the rest you shouldn’t be allowed to breed) replacing full deadlifts with towel deadlifts (same as towel pullups, but make sure to use collars,) and finally doing pin pulls (strangly less taxing than full deadlifts, and they give you incredible results).
don’t give up your bodyweight training, these serve as great feeder workouts, but keep them short, you were very unspecific about your bw exersize routine, so I can’t critique it, but keep them under twenty minutes, do a wrestlers bridge any time you aren’t moving (like between sets of pushups) and streach afterwards.
And I’ve found that grappling is more like 50/50 strength/skill in a street fight, but when you’ve had a little experience, any extra skill doesn’t matter. I took kickboxing from an olympic kickboxer who also had a black belt in Brazilian Jiu-Jitsu, and the first time we spared he kicked my ass for three minutes until I somehow managed to get him to the ground, after that he was like putty in my hands. the only experience I’d ever had was wrestling my friends all my life, and the dozen or so fights I’ve been in, but I weighed over a hundred pounds more than the guy and was probably two to three times stronger.[/quote]
Right on. Strength is king when it comes to the ground game.
My bodyweight routine is 4-5 circuits, very little rest. Very very oxygen demanding routine. Takes about 20 minutes to do 5 circuits as follows:
- Handstand push-ups
- Chin up, hold while extending legs out horizontally then bring them back in and lower for 1 rep
- Clap push-ups x 6 then regular push-ups to almost failure
- Bodyblasters (roll backwards till feet touch floor then roll forward onto feet and dive into push-up for 1 rep)
- 10 Burpees
That’s one circuit. After 4 or 5 I stretch everything and am done.
How’s that look?