FightingArts Estore
Pressure Points
From a medical professional, straight facts on where and how to hit that can save your life.
Stretching
Limber or not, anyone can add height and speed to their kicks with this method.
Calligraphy
For yourself or as a gift, calligraphy is special, unique and lasting.
Karate Uniforms
Look your best. Max snap. low cost & superior crafted: “Peak Performance Gold” 16 oz uniforms.

MOTOBU
Classic book translation. Hard to find. Not in stores.
Who's Online
0 registered (), 150 Guests and 3 Spiders online.
Key: Admin, Global Mod, Mod
Newest Members
FuYuan, chilin, simple, Max8811, Aanna
23127 Registered Users
Top Posters (30 Days)
FuYuan 2
cxt 1
Max8811 1
jakmak52 1
August
Su M Tu W Th F Sa
1 2 3 4 5
6 7 8 9 10 11 12
13 14 15 16 17 18 19
20 21 22 23 24 25 26
27 28 29 30 31
New Topics
Grand Opening: Tai Chi Apeldoorn Douwe Geluk
by FuYuan
Today at 07:13 AM
Championship Kata/Forms Techniques
by jakmak52
12/22/16 03:55 PM
** Introduce Yourself! **
by
05/13/07 08:02 AM
Pregnancy and training
by
04/23/06 02:31 AM
Recent Posts
** Introduce Yourself! **
by FuYuan
Today at 07:02 AM
Pregnancy and training
by Max8811
08/14/17 11:23 AM
Championship Kata/Forms Techniques
by cxt
08/04/17 10:25 PM
Forum Stats
23127 Members
36 Forums
35679 Topics
432721 Posts

Max Online: 424 @ 09/24/13 10:38 PM
Topic Options
#167317 - 07/14/05 02:47 AM Great conditioning for MMA.
Mu Ryuk Offline
Enthusiast

Registered: 06/23/04
Posts: 587
Loc: California, U.S.A.
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.


Edited by Mu Ryuk (07/14/05 02:51 AM)
_________________________
Train hard or don't bother.

Top
#167318 - 07/14/05 08:02 AM Re: Great conditioning for MMA. [Re: Mu Ryuk]
MattJ Offline
Free Rhinoplasty!
Prolific

Registered: 11/25/04
Posts: 15634
Loc: York PA. USA
Good post, Mu.
_________________________
"In case you ever wondered what it's like to be knocked out, it's like waking up from a nightmare only to discover it wasn't a dream." -Forrest Griffin

Top


Moderator:  Cord, Fletch1, MattJ, Reiki 




Action Ads
1.5 Million Plus Page Views
Monthly
Only $89
Details

Self Defense
Offering stun guns, pepper spray, tasers and other self defense products not available in stores.

Pepper Spray
Online distributor of self defense supplies like videos, stun guns, Tasers and more.

Spy Cameras
Surveillance, Hidden Cameras, Nanny Cams, Digital Recorders, Spy Equipment, Pocket DVR's and more

Stun Gun
Wholesale Directlhy to the Public! Stun gun and Taser Guns and personal protection products. Keep your loved ones at home safe!

 

Unbreakable Unbrella

krav maga