Mark,

I think that all are good. Some of the toughest workouts I've had have been with a heavy bag. Sometimes I set up circuits in my basement that include the bag. Trying to hit that thing for a minute straight with hard punches is exhausting! I've never been good with the speed bag, but certainly think you can get a good cardio workout with that as well. I often do shadowboxing between sets to stay warm.

4/19/09 workout - back at it, sort of

OHP - jerk
65 x 10
95 x 5
135 x 5
185 x 5
225 x 3 x 2

strict press
135 x 5
155 x 5
155 x 3

CGBP
135 x 7
225 x 5 x 3

That's all, felt weak as hell compared to where I was in January with these lifts. Should pick up fast though after a few weeks. The worst thing was that I've lost a lot of confidence in my "jerk" and need to get that back. At 225, they were really push presses. Also, 225 felt heavy from the rack. A few months ago it felt like nothing. I want to get there again!

I need to come up with a good split that includes MMA 2x per week. I want to lift 3 days per week on top of that and would welcome any suggestions for developing a routine.

idk bout a routine but a day of rest between mma and the HEAVY lifts might do the trick, but i don't know whats best, that just an idea.

Chris,

I'll try to write up something.

What days would you prefer to do the MMA and lifting?

Goals?

Time frame, if any?

Tony

Thanks guys! It's definitely tough to do both.

Tony - I usually try to do MMA class on Tues and Thurs in the AM. Sometimes I do Sat if I can't make one of those days because of work, etc. My gym is in my basement, so pretty much any day is open for lifting. I'll have to think about my goals, but really, I just want to continue to get stronger on my pressing and DL. I've found that those 2 lifts have the best carry over for everything else. Not worried about any cardio, I get plenty of that with the MMA. No real time frame. Let me know if you need me to be more specific.


Thanks!

Thanks Chris. It helps out quite a bit. I'll write up something and get to you most likely later tonight.

Thanks,
Tony

Thanks Tony! Looking forward to it.

Thanks for the routine Tony! I started it today because I have to do some traveling this week and know that I will get off track. I'll just keep going through the 6 workout rotation.

My last week of training:

Tues 4/21 - MMA
Thurs 4/23 - MMA

Friday 4/24
Good mornings - to 225 x 8 (was feeling twinge in back)
cleans - to 225 x 5
pull ups - bodywt x 10, 10, 5
dumbell curls to 35 x 20

Sunday 4/26 (first day of Tony's routine)

strict OHP
warmup
135 x 7
145 x 7
155 x 7
165 x 7

bent over rows
135 x 10
155 x 10
165 x 10
175 x 10

dips
bodywt - 3 sets of 10

Glad I could help. I figured I'd keep the routine simple and straight forward.

Tony

Very straight forward.

Thurs 4/30 - MMA Class

Friday 5/1
Front squat (short rest between sets)
135 x 5
185 x 5
225 x 5
235 x 5
245 x 5

cleans (rest 30-60 secs between sets)
135 x 3
185 x 3
195 x 3
205 x 3
215 x 3
225 x 3

good mornings (no rest except to load weights)
185 x 3
205 x 3
225 x 3

was in a hurry today, but got a great workout and had to push myself in the last set of each of these because of the pace.

Monday 5/4

Strict OHP
warm up
135 x 5
165 x 5
175 x 5
185 x 3
155 x 5

BO rows with 2" dumbells
75 x 10 x 4

close grip BP
225 x 5
245 x 5
275 x 5
245 x 5 x 2

kind of funny you needed to write BO instead of bentover row but then spelled out (I should say misspelled) dumbell instead of DB (dumbbell)

5/5/09

MMA training

Conditioning
Did 5 sets of the following with reps of 30, 25, 20, 15, and 10, respectively. In between each set, we did Russian get ups with a broad jump while holding a medicine ball across the mats and then did lunges while holding the ball back. Then on to the next set.

DL to high pull using 90# kettlebell (I went very heavy) x 30, 25, 20, 15, 10
burpees with a push up and then a jump with an overhand clap at the top x 30, 25, 20, 15, 10
get-ups/broad jumps
lunges

after this, we did ab work with planks which sucked

finally, I did 5 or 6 3 minute rounds of grappling

why don't you try pushing yourself, pussy

Are you still lifting?
you have been absent a lot? where have you been?