T Nation

New Routine

Hey all… my first post n’all.

Well, I can start off with some info… I’m 21… have trained more or less serious most of my life, cross country, running, martial arts, strenght and soccer.

My strength training has been centered around “normal” and quite ordinary exercises, and I want to try to “alternativify” my routine. So… I hope that you guys can try to help me put a program together that will help me develop a more alround/practical strenght usefull both in mma/nhb/bjj and in daily life. I don’t (ofcourse… :stuck_out_tongue: ) mind looking good… but the main focus is to get as strong as possible at a low weight… and as functional as possible.

I have read a bit and found that many here use a 3-4 day split with one press day, one speed day and so on… my problem is that i don’t know how to do the olympic lifts, so if you recommend these, i would have to find some instructor… not too hard i guess.

things i know how to do? well… squat… dead… bench… diverse presses… and well… most regular things.

more bio stuff? well… 21 years as mentioned, 104kgs, 185cm… i bench something like 140 2-3 times, deadlift 180-185 for 2 reps… well… you get the idea.

anyway, hey! and i hope someone can help:)

Hey Adamsson,
Welcome to T_Nation!
In the main menu go to article library, authors. You may find:
Christian Thibadeau: Pendulum training there are 4 articles.
Chad Waterbury: Strength Focused Mesocycle, Triple Total Training, Outlaw Strength and Conditioning.

Concerning Olympic Lifting I am in your same situation. Nobody uses at my gym. I should look for a professional trainer and spend money. Therefore I’m slowly learning OL by myself with small weights either barbell or dumbbells. I’m concentrating on accelerating the weights. Anyway you may find articles concerning OL with photographs on this site. Books with OL: The black book by Christian Thibadeau, Renegade Training by John Davies. Probably videos are also available.
Hope that helps !
Luca

[quote]Adamsson wrote:
Hey all… my first post n’all.

Well, I can start off with some info… I’m 21… have trained more or less serious most of my life, cross country, running, martial arts, strenght and soccer.

My strength training has been centered around “normal” and quite ordinary exercises, and I want to try to “alternativify” my routine. So… I hope that you guys can try to help me put a program together that will help me develop a more alround/practical strenght usefull both in mma/nhb/bjj and in daily life. I don’t (ofcourse… :stuck_out_tongue: ) mind looking good… but the main focus is to get as strong as possible at a low weight… and as functional as possible.

I have read a bit and found that many here use a 3-4 day split with one press day, one speed day and so on… my problem is that i don’t know how to do the olympic lifts, so if you recommend these, i would have to find some instructor… not too hard i guess.

things i know how to do? well… squat… dead… bench… diverse presses… and well… most regular things.

more bio stuff? well… 21 years as mentioned, 104kgs, 185cm… i bench something like 140 2-3 times, deadlift 180-185 for 2 reps… well… you get the idea.

anyway, hey! and i hope someone can help:) [/quote]

Adamsson:

luca has given you some good adivice.

Beyond that, I would suggest that you stick to the basics, as you are attempting to gain some “practical strength” as you put it.

Here is a routine that I would recommend based upon your stated needs:

  1. Deadlift- 4 sets 4 reps

  2. Clean & Press- 4 sets 4 reps

  3. Pull-ups- 4 sets 4 reps. use weight if the 4 reps are easy.

  4. Dips- Strap some weight on and do 4 sets of 6’s

  5. Two sets of Sit-ups, as many reps as you can handle short of failure.

I would do the above program three times per week. It’s only 18 sets and shouild not be a problem. The reps are low and the weight should be high. Rest as long as you need between sets. You are trying to gain strength without gaining to much size.

Also, you can play around with the rep scheme a bit. Every two or three weeks test your strength on each movement and do only one rep.

Have fun with the program and after eight weeks (if you do it) let me know how you made out.

Good luck and welcome to T-nation,

Zeb