I Want to Have a Workout Routine??!!?
ok im gonna now start workoing out..i need someone to tell me some workout routines,plans or whatever that i can do..the equipment i have is a pullup thing that has other things in it, punching bag, barbell, fre weights, dumbells (10,15 pounds), a workout band, 2 punchihng bags..i want to have good conditioning for mma because i am going to start again in a couple of months..but for now i want to work out at home..i know muay thai also i did it for 6 months so can anyone help me out and tell me what i can do one day and what i can do the next day or something?? like one day ill doo weights one day il do nothing but running and stuff like that and one day something diffrent…well u get my point..i dont want to have the wrong mix..help
Go to http://www.fight-site.com/conditioning.htm and read over that. you will more than likely find it helpful. In your workout you should simulate a mma fight for every excercise you do. I also do alot of pushups. Also look at The secret to power article: http://www.fight-site.com/thesecrettopower.htm, you’llfind that helpful. If you want conditioning I would also run, or do alot of expllosive bagwork. I guess as long as you’re sweating its all good.
SUN-rest
MON-1 mile warm up
20 sec sprint 30 sec cool down intervals for about 20 min
2 mile jog
TUE-1 mile warm up
Push-ups 10 reps 5 sets 20sec cool down between sets
Bag work 15 min
Crunches 20 reps 4 sets
Pull-ups 5 reps 4 sets 30sec cool down between sets
WED-Rest
THUR-1 mile warm up
Dumbell shoulder presses 12 reps 4 sets 20sec rest
Bag work 10 min
Squats 20 reps 3 sets
Crunches 20 reps 2 sets
FRI-1 mile jog
Toe raises(Sort of like tippy toeing but in one place) to exhaustion
Dumbell shrugs(hold the dumbells and shrug your shoulders) 15 reps 4 sets
Push ups 20 reps 3 sets
SAT-1 mile jog
then rest
Remember to stretch before and after. And to always remember to try to have an advantage over an opponent for motivation.
well so far you got some good stuff to work out. If your trying to get the mma look you want to work with less weight with lots of reps like 25 on each side 10 reps is good you don’t want BIG muscles, a good cardio exercise will help be real good for you, running or just hitting your bag for a bit. I use have a really good mma plan and got me in real good shape and i did it with most of the stuff you got. try dead lifts, front squat chin ups, dumbbell bench press, push press, seated hammer curl, back extension and reverse crunch you can mixed them how ever you just do like 3-4 sets with 10 reps or so and you should be in good
this is a good work out also but its hard let me now how this works out for you
http://video.google.com/videoplay?docid=3224902600571518938
It doesn’t sound to me like you are very focused on your training. You say you did Muay Thai for 6 months? Why did you quit?
Most people don’t reallize that martial arts training is a process, not a means to an end. They have pre-conceived notions that it’s going to be easy and in just a few monhts, they’ve got it mastered. Well, I got news for you: It’s not easy. It’s repititious, hard work. You can’t learn martial arts in 6 months. It takes a lifetime.
Focus yourself on what you’re trying to accomplish and stick with it. Regarding a workout routine, decide on what your goal is. Write down the technigues that will help you meet that goal. When you workout, follow the routine step-by-step without deviation. Mark them off as you do them. Track your progress. That will give you encouragement to continue. The most accomplished accomplishments are accomplished by those who have perseverance.
‘In the confrontation between the stream and the rock, the stream always wins, not through strength, but by perseverance.’ ~ H. Jackson Brown