Wow, thanks for all of the input. I really appreciate it. So, taking what everyone has said into consideration, how does this look?
Monday: MMA Class
(Add a LISS session in the AM after a month or two of training. Start small and work up in distance/intensity)
Tuesday: Deadlift/OHP/Accessory lifts and maybe a little heavy bag work or shadow boxing if I’m feeling good
Wednesday: MMA Class
(Add 400 meter sprints after a month or two of training. Start with lower volume and work up)
Thursday: MMA Class Calisthenics
Friday: Squat/Bench Press/Accessory lifts and maybe a little heavy bag work or shadow boxing if I’m feeling good
Saturday: MMA Class
Someone mentioned katas. In Kyokushin Karate we do all of the Shotokan katas so I half-ass remember all 26 of them. I’m sure I could sharpen them up with some help from youtube but do y’all really think this would make me a better fighter in the ring? I always thought doing katas was a little asinine when I fought before. It seems like there is always a better way to train for all the benefits that katas have to offer, I could be wrong here though.[/quote]
Personally, and Donny & Irish may be able to offer better programing advice here, I think that looks like a better program for someone starting out in a new MA. As you know from your lifting success, consistency is king, and sometimes doing less in the short term allows you to do more in the long run. That is how I always approached my boxing training, and I was able to develop quite a high workload.
Plenty of guys burned out though, doing too much too soon, or trying to train like a pro when they were still a rank amateur. Just like you had to earn the ability to go out and lift weights that most of us can only imagine, you will have to spend a lot of time and earn your dues to reach the level of conditioning I take for granted, or beyond that, the kind of incredible rounded conditioning Donny is able to produce week after week. In the same way that I would get stapled, and injured, if I tried to bench 400lbs, you would probably get knocked for six if you tried to jump straight into a high level amateur/pro style conditioning routine.
I have no idea about Katas, but I would say shadowboxing is one of the most critical aspects of becoming a quality fighter.
As I mentioned, and I’m sure you know, striking arts are very hard on the body/mind. Shadowboxing, much like long distance running, gives time for your muscles to relax, whilst still doing work. Shadow boxing done properly allows you to do thousands of extra repetitions of a technique, without detracting from the rest of your training. It can be done while you’re waiting for the bath to run, or the kettle to boil, or someone to turn up.
I used to reckon I’d find about an hour a day, on top of my regular training, just by doing it when I had nothing else to do. Consequently, despite my many other shortcomings as a fighter, I almost never made technical mistakes that created vulnerabilities. [/quote]
I did quite a bit of conditioning work as a lifter. After my lifting, I would push a heavy prowler, pull a sled, hit a heavy bag, do kettlebell swings until I puked, etc… 4-5 days a week. I just did a lot of eating along with it haha.
I don’t really think that this will be too much for me to handle. It is a lot of training but I am coming from a lot of training. Training as a strongman is a lot different but it is equally as challenging.
I will definitely try to add in some shadow boxing when I don’t have a lot to do. It sounds like it would fit in between sets on my lifting days as well. When you shadowbox, what kind of intensity do you try to achieve? Are you throwing punches and kicks as fast and hard as possible or are you just rehearsing your form with a moderate tempo?[/quote]
Good to hear that you kept your conditioning up. I’d simply add more as you feel able. It sounds like you have enough experience to know what you’re ready for and when.
I vary it. I don’t ever throw hard enough to strain myself, which is a danger if you fire hard into thin air. If I go fast, I tend to stop just short of full extension, if I slow the pace, I try to focus on perfect technique and crispness.
A good test, in my view, of whether you are as fit as you think you are is to shadowbox for 30 minutes. That means moving around up on your toes, pivoting, slipping etc, as well as shooting for a high output of punches. You ought to be able to do this nonstop for 30 minutes without any real fatigue in any of your muscles. It should feel like a warmup. If you’re out of breath or aching in your muscles, you probably aren’t in condition to do 3x3 minute rounds of a stand up striking art.