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 (), 49 Guests and 2 Spiders online.
Key: Admin, Global Mod, Mod
Newest Members
Shanktotheright, royal, bobgalle100011, agenonline, TooNice
22862 Registered Users
Top Posters (30 Days)
THEFOREVERMAN 3
royal 2
Dobbersky 2
MattJ 2
UKfightfreak 1
April
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
New Topics
Judo Olympic Games 1964 Tokyo, The Video Gallery
by ergees
04/01/14 05:26 AM
Muay Thai Seminar with Greg Nelson - Marcus Charle
by Marcus Charles
03/24/14 04:39 PM
Fighting On Saturday!!!
by Dobbersky
03/20/14 05:45 AM
Where Are They Now?
by Dobbersky
05/30/13 08:08 AM
AKK kata question
by
09/04/05 01:27 PM
Recent Posts
Fighting On Saturday!!!
by THEFOREVERMAN
04/16/14 08:22 AM
Muay Thai Seminar with Greg Nelson - Marcus Charle
by THEFOREVERMAN
04/16/14 08:20 AM
AKK kata question
by MattJ
04/04/14 05:45 PM
Judo Olympic Games 1964 Tokyo, The Video Gallery
by ergees
04/01/14 05:26 AM
Forum Stats
22862 Members
36 Forums
35546 Topics
432378 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

Ryukyu Art
Artifacts from the Ryukyu Kingdom missing since WWII. Visit www.ShisaLion.Org to view pictures

Best Stun Guns
Self Defense Products-stun guns, pepper spray, tasers and more

Surveillance 4U
Complete surveillance systems for covert operations or secure installation security

Asylum Images
Book presents photo tour of the Trans-Allegany Lunatic Asylum. A must if you're going to take a ghost tour!

 



Unbreakable Unbrella

krav maga