So just got back from Thailand (that review of MMAPhuket/Tiger Muay Thai is in progress).
I now want to get back onto a positive track with training and dieting. Here is my plan.
I have been out of the country for nearly a year and pretty much been totally inactive and have been out of wrestling for nearly three. When I got out after eight years (two of college), I was fairly strong, but never really had done weights seriously or with any direction. I’d go in, move some weight around and leave. I had really poorly designed programs given to me by my coaches. I actually had a more knowledgeable coach my senior year of high school than in college. Then when I got out of college, I got into lifting but was never smart about it. My numbers were decent for a 155 pounder–350 squat, 310 Deadlift, 205 Bench. But I stuck with the 3x10 series for pretty much two years and was rarely consistent.
Then I herniated a disc in my back and went to China for a year at which time I was almost entirely inactive and ate horribly (this was mostly not a choice, there were very few healthy food alternatives that I could afford (especially on my Chinese salary).
But I have returned and I have spent much of the I had here educating myself and reflecting on my weaknesses. I have realize what I was really missing to get consistency was a drive to do better–I needed to train rather than workout. And I realized how much I really missed wrestling.
I want to get back into wrestling and enter MMA at least somewhat competitively so here I my plan. Tell me what you think.
While I’m still somewhat athletic, I’d pretty much consider myself at the beginner level at this point. SO…I think a good start would be the “Starting Strength Program” by Mark Rippetoe, slightly modified. If you don’t know the program is basically a 5x5 done twice a week in two splits.
Monday- Split 1:
Squat, Bench Press, Deadlift
Wednesday- Split 2:
Squat, Overhead Press, Power Clean
Friday- Split 1
(Split 2 next Monday)
The idea is to focus extremely strictly on form and simply continue to increase the weight by small increments every time. Rippetoe figures this will take some time with beginners as they can make rapid gains.
I will be modifying this program slightly, but it will be essentially the same conceptually.
Split 1: Squat, Bench, Deadlift
Split 2: Overhead Press, Bent-over Row, Weighted Chin-ups
I didn’t like the complete lack of back training (particularly as a wrestler), so I decided to replace the extra squat (which I don’t know why it was doubled) and the power clean with two compound back exercises. I will be working on my Olympic Lifting form, however, as I want to incorporate them into future programs.
My progression will be slightly different as well. I’ll be starting with a 3x6 program for all of my lifts (still with strict form–I don’t want any more injuries). Once I cannot progress any more, I will add one set instead of adding extra weight. I will try to continue to then continue to increase weight at the new set level. When I can’t go any more, I’ll move the sets up again. Once I can’t make any more progress, I will consider the program completed. I’m hoping this will take 6-8 weeks total and I can make some substantial gains.
While I am following this program, I plan on using my off-days (Tue-Thur-Sat)to get back into wrestling and drilling technique for submissions and hopefully improve my skill levels in that department concurrently.
When I wrap up that program, assuming I have made significant progress in both poundage lifted and muscle mass built (I will be eating heavy and according to Berardi’s Precision Nutrition system), I will move into Jason Ferrugia’s “Redemption Program”.
It’s too complex to write out, so I’m just gonna post a rapidshare link (if this is against the rules, someone let me know before a mod sees it).
My goals for this series is to build up my lift numbers and muscle mass (I would like to eventually put on about 20-30 pounds), and at the same time improve my MMA skills and conditioning. It is an ambitious plan, but doable I think.
Thoughts? Comments? Questions? Criticism? I’m open to it all.
Sidenote: I also hope to be putting together a quick mobility and pre-hab program that I can do in some down time as well)