Heya… Been reading t-mag for damn near a decade now, and am still happy with the fresh material.
Truthfully, I’ve gotten pretty out of shape in the past couple years. I’ve been working out regularly for a couple months now, and its time to get serious.
Here’s my total plan. I’ve found it to be effective in the past, and more importantly, something I like to to.
After 3-4 weeks, I intend to increase the intensity on day1 and 2, adding weight, reducing reps etc.
Anyway, the goals
-increase strength/endurance for recreational MMA. I train 3-4 months a year for the past 5 years. This is just for fun, not a priority. Increased punching/kicking power.
Here it is – questions at the bottom!
Day 1- Monday
a. Snatch-grip deads on a 5" block - 6x6
b. Row Variations, 4x8.
This is either a bb row to the low chest, or db rows to the hip.
c. One-armed barbell shrugs, using the thick end for grip. 3-4 x 12
d. I used to do pull ups after the deads, but they cause pretty serious shoulder pain these days. So the alternative is:
Straight-Arm pulldowns - 3-4x8
e. 10 min. jumprope.
Day 2 - Tuesday.
b.Neck Presses 4x8
c.Decline DB skullcrushers 4x8-10
d.Lunges/Lunge Variations 3-4 x10-12
e. Ski Squats on a wall 2x10, w/ pauses on the way down.
Day 3 - Wed.
15 Minutes of IBUR. 15-30 minutes of intense heavy bag work.
Day 4. Thur. - OFF
When it gets warm out, I’ll start doing outdoor activites here- Farmers walks/Tire Flips/Sledgehammer work (already have all the implements) or just playing some tennis. Other activities will be adjusted accordingly.
Day 5 - Friday
a. Ballistic Bench -8x3
b. Jump Squats 8x3 or Powercleans 8x3 depending on mood.
c. Lean away laterals 3x8
d. BB curls 3-4x8
e. Face Pulls. 3x12
f. heavy bag work/jumprope
Day 6 - Saturday
15 minutes IBUR
Day 7- OFF
Now, for day 1, I’m thinking I should add another posterior chain exercise. Good mornings? SLDLs? Anyone?
Beside that, any constructive criticisms are appreciated. (But flames will be met with razor-sharp wit!)