The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

Itís no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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  1. #1
    Senior Member Reala's Avatar
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    Feb 2006
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    Reala's training for Kickboxing & MMA - Cardio / Plyometrics / Strength

    Hello there,

    Thanks for visiting my journal, I guess I should give you some background... I have been kickboxing since late july, around 3 months. I am doing pretty well in the class, I have dedicated myself and decided this is something I want to focus on. However over the last month I have been doing MMA classes as well, so I have now decided to make a workout, that will focus not only on my standup of kicks and punches (plyometrics & technique) but also my ground work and take downs (weights) and of course my cardio & conditioning for the two.

    I have read a heck of a lot for the following workout... I took most of the weight training from Tito Ortiz's schedule... in my opinion there is not a better ground&pound / wrestler in the business and his strength is unbelivable. My training will be high reps, mostly 10 reps for weight exercises, but in some cases 15 or 20, it all depends. This is because I have read the facts and low reps may be good for bursts of strength and a powerful punch, but for quick punches, overall good strength and stamina so your muscles won't burn out as quickly, high reps seems much, much better.

    Triceps, Biceps and Upper Back Workout - Friday

    Dumbbell Curl 4 x 20
    Hammer Curl 4 x 20
    Preacher Curl 4 x 10
    Cable Curls 4 x 20
    Pull-ups 4 x 10
    Standing Cable Rows 4 x 20
    Sitting Cable Rows 4 x15
    Cable Pull Downs 4 x 15
    Rope Pull Downs 4 x 15
    Lay Down Pullover 4 x 10
    Elbow Extensions 4 x 20
    Bar Dips 4 x 10

    Chest, Shoulders and Lower Back Workout - Sunday

    Dumbbell Fly 4 x 10
    Incline Dumbbell Fly 4 x 10
    Flat Bench Press 4 x 10
    Incline Bench Press 4 x 10
    Military Dumbbell Press 4 x 10
    Fly Extension 4 x 10
    Straight Arm Extension 4 x 10
    Back Ups 4 x 15
    Back Extension 4 x 15

    Leg Workout - Monday

    Name of exercise Technique Sets Reps
    Weighted Squats 4 x 10
    Leg Press 4 x 10
    Hamstring Curls 4 x 10
    Weighted Lunges 4 x 20
    Leg Extensions 4 x 10

    For conditioning I took my main part from Bas Rutten, who is one of the best strikers around and hardly ever got gassed in any of his fights. It is basically sports specific cardio, it is made up of 2 & 3 minute rounds of very, very intense bag work... with a minutes rest inbetween each round. Each week increasing the total cardio by around 30 minutes. I personally do not think jogging or running help you for a fight, however they are a good foundation for overall fitness and a lower heart rate.
    Week 1 - Monday, Tuesday, Wednesday, Friday
    9 x 2 mins & 1 x 40 mins
    9 x 2 mins & 1 x 40 mins
    12 x 2 mins & 1 x 40 mins
    12 x 2 mins & 1 x 40 mins

    Week 2 - Monday, Tuesday, Wednesday, Friday
    12 x 2 mins & 1 x 40 mins
    15 x 2 mins & 1 x 40 mins
    15 x 2 mins & 1 x 40 mins
    18 x 2 mins & 1 x 40 mins

    Week 3 - Monday, Tuesday, Wednesday, Friday
    18 x 2 mins & 1 x 40 mins
    18 x 2 mins & 1 x 40 mins
    15 x 2 mins & 3 x 3 mins & 1 x 40 mins
    15 x 2 mins & 3 x 3 mins & 1 x 40 mins

    Week 4 - Monday, Tuesday, Wednesday, Friday
    21 x 2 mins & 3 x 40 mins
    21 x 2 mins & 3 x 40 mins
    12 x 2 mins & 6 x 3 mins & 1 x 40 mins
    9 x 2 mins & 9 x 3 mins & 1 x 40 mins

    Week 5 - Monday, Tuesday, Wednesday, Friday
    9 x 2 mins & 9 x 3 mins & 1 x 40 mins
    6 x 2 mins & 12 x 3 mins & 1 x 40 mins
    3 x 2 mins & 15 x 3 mins & 1 x 40 mins
    3 x 2 mins & 15 x 3 mins & 1 x 40 mins

    Week 6 - Monday, Tuesday, Wednesday, Friday
    18 x 3 mins & 1 x 40 mins
    18 x 3 mins & 1 x 40 mins
    18 x 3 mins & 1 x 40 mins
    18 x 3 mins & 1 x 40 mins


    My Plyometric & Agility routines are important, agility is the ability to stop and start quickly or produce bursts of strength / speed. Where as Plyometrics is a way of training the body (legs and arms) to come back and go out quicker... think of a punch, how fast it is thrown and how fast it comes back is very important. "By doing this type of training, you're training your fast twitch fibers to become more explosive and powerful. Fast twitch fibers have the fastest contraction speed as well they produce the most force."

    Quick stop and starts 6 sets
    (sprint and accelerate for 5-10 meters as fast as possible and stop as fast as possible)
    Rest 1 minute
    Z cone drill 4 sets
    (set up cones in a Z, 5 yards distance from top to bottom and sprint to the outside of each cone making a Z with your path)
    Rest 1 minute
    Man makers 4 sets
    (a distance of 10 yards and sprint back and forth three times)
    Rest 1 minute
    Figure eights 4 sets
    (sprint and make a figure 8 around 2 cones)

    I have two ab routines I am thinking about trying, both are to be donw directly after weights. One is a step up style program, where as your abs get stronger you do harder exercises in reps of 15. The other does reps of 25, but is much harder and weighted.

    Weighted Abdominal workout - Sunday, Monday, Tuesday, Wednesday, Thursday, Friday

    Weighted decline hip rotations:
    Decline bench with 5 – 10 pounds on each arm. Switch right weight to left knee, left weight to right knee. 4 sets of 25x2 repetitions.

    Ring & medicine ball sit ups:
    Medicine ball sit up off the edge of the ring, catching medicine ball as someone throws it to you, as you do a sit up down off the ring, throwing the ball up as you come up. 4 sets of 25 repetitions.

    Step Up Abdominal workout - Sunday, Monday, Tuesday, Wednesday, Thursday, Friday

    You begin with the first level and work your way forward. Most people will not get past the first few levels for several months. It can take a trained athlete months and possibly years to reach the final level, depending on their existing core strength. The technique is to vacuum your stomach and feel it really working your core. Rest 1 minute between sets.

    Level 1:
    3 sets of crunches
    Level 2:
    2 sets of crunches
    1 set of hanging knee raises (knees remain bent)

    Level 3:
    1 set of crunches
    2 sets of hanging knee raises

    Level 4:
    1 set of crunches
    2 sets of hanging knee raises
    1 set of parallel leg raises (legs remain straight)

    Level 5:
    1 set of crunches
    1 set of hanging knee raises
    2 sets of parallel leg raises

    Level 6:
    1 set of crunches
    1 set of hanging knee raises
    2 sets of parallel leg raises
    1 set of full leg raises (you are inverted at the end, legs over head)

    Level 7:
    1 set of crunches
    1 set of hanging knee raises
    1 set of parallel leg raises
    1 set of full leg raises
    1 set of inverted scissors

    And for now, that is my workout, give me any feedback and feel free to try it out your self... I will update you guys each week and let you know how I am feeling / looking / performing.
    Last edited by Reala; 11-04-2006 at 03:43 AM.

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