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Training Volume for an athlete
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Posted by: fUnc17
OK.
Right now I'm training MMA 3x a week. I work a landscaping job 3x a week as well.
I have excellent genetics and good recovery ability... BUT I'm having trouble organizing a training program.
My main 2 goals are to increase my conditioning/power endurance and increase flexibility. And I have been working on that, but I'm lost. paralysis by analysis you could say.
I dont know how much I should be doing each day. I have kettlebells, and sandbags available to me to perform complexes and circuits. But I don't want to overeach myself, and I don't know how to progress continuously (obviously with back off weeks).
Anyway, my strength is not my main priority right now. I'm the strongest guy by far at my school, as well as the most athletic. All the other guys are more flexible and have more conditioning. So thats what I need to work on.
That being said, what days should I be training on?
MMA is on Mon, Wed, and Fri. Those are also the days I have been weight training. I feel fresh for my classes having worked out the same day, so It is not a problem for me.
This is what I WAS doing...
Mon - Total body conditioning in the AM
warmup
sprints
1 Kb complex, 4-5 full body movements for as many rounds as possible.
1 Sandbag complex, 4-5 full body movements for as many rounds as possible.
stretching
and then MMA in the PM.
Wed - Same as monday, except no sprints.
Fri - Total body conditoning in the AM
warm up
sprints
1 bodyweight complex w/ 5-8 movements for as many rounds as possible
100 rep KB snatch test as fast as possible
every other day is rest, and yoga.
I liked using the snatch test because I could gauge my conditioning levels each week by timing it and seeing where I was at (if I was progressing, etc.)
Anyway, long post I know so I'll cut right to the chase. Is this too much? too little? Could I be doing more? SHOULD I be doing more? And if I DO stick with this, how long should I keep it up for?
Posted by: Witchblade
Read the article in p-funk's blog about this.
In your case I'd go with 2 fullbody days per week for weight training. You can do flexibility/mobility stuff every day if you like, it won't bother your CNS really.
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Training Volume for an athlete
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