Hey all,
Just wanted to share an excellent anaerobic routine I found, specifically made for MMA.
Credit goes to
www.trainforstrength.com (this specific article can be found at
www.trainforstrength.com/Endurance1.shtml )
** Example of an R.P.E. scale with values from 0-10:
0 = Nothing at all
1 = Very easy
2 = Easy
3 = Moderate
4 = Somewhat hard
5 = Hard
6
7 = Very hard
8
9
10 = Very, very hard
5 minutes at 3-4 difficulty
5 minutes at 5-6 difficulty
5 minutes at 3-4 difficulty
Phase 1:
Weeks 1 & 2: 4 X 90 seconds work* + 90 seconds recovery.
Weeks 3 & 4: 5 X 60 seconds work + 60 seconds recovery.
Phase 2:
Weeks 1 & 2: 6 X 45 seconds work + 30 seconds recovery.
Weeks 3 & 4: 7 X 30 Seconds work + 20 seconds recovery.
Phase 3:
Weeks 1 & 2: 8 X 20 seconds work + 10 seconds recovery.
Weeks 3 & 4: 10 X 20 seconds work + 10 seconds recovery.
Cool down with 5 minutes at 3-4 difficulty.
I am currently alternating this with a program from the Team Quest Fight Club Strength and Conditioning DVD.
Mondays, Wednesdays and Fridays I do this program. Tuesdays and Thursdays I do:
5 minutes at 3-4 difficulty
10 x 60 seconds work + 60 seconds rest
10 x 30 seconds work + 30 seconds rest
5 minutes at 3-4 difficulty
Mondays and Fridays, I lift and stretch, Tuesday, Wednesdays and Thursdays I do some bodyweight training (pullups, dips, pushups, neck raises, bridges, etc) and stretch.
I have found this to be an excellent training program, and you can do it with just about any machine in the gym, or just running or jumping rope (but be careful, all the sprinting can mess with your knees and ankles). If you alternate machines, it's a good way to keep it fresh and not get bored.
I hope this helps someone.
Tang Soo!
*Note: The word "work" refers to sprinting. Obviously you can't sprint full out for a minute and a half, but you should be trying to maintain between a 7-10 on the R.P.E. scale during the "work" intervals.
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