So up until now I had been doing a highly mashed version of Starting Strength, but now I have a competition coming up in 12 weeks and I need to make my cardio passable so I'm not getting destroyed due to being unprepared. So heres the pitch: Mondays: Kettlebell Circuits Tuesday: Judo Wednesday: Kettlebell Circuits Thursday: Judo Friday: Sprints I think that the kettlebells will be this: KC1 1x20 Renegade Rows 1x20 Clean & Press 1x20 Swings 1x5 Turkish Get Ups X3 KC2 1x20 Split Squats 1x20 Clean & Snatch 1x20 Med Ball Slams 1x3 Suitcase Walks Sprints Light Calistetics 1.6 km Run 5x100 Sprints Any advice/critisims are welcome! Feel free to change the routine as you want! Thanks
You need more Jeet Kune Do in there... :evil: Have you thought about throwing a "Karl Gotch Bible" in once or twice a week? That will whip you into shape in no time at all!
Oh jeez I know! I was going to come last week but then I was roped into meeting some of your coworkers. Maybe I will trade the sprints out for Gotch's Bible
I'm afraid not he was brought in by his family as a threat. Stupid girls with Uncles in the police force.
Yeah we get a few of that tye of thing - if you feel he overstepped feel free to lodge a complaint. Our job is hard enough as it is!
i'll throw this out there. read the article http://www.scramblestuff.com/workable-periodisation-for-mma/ Flow the flow diagram you'll be doing 12 weeks total First 4 weeks: strength or power you could probably keep on the starting strength exercise list do this by increasing load and lowering reps e.g. week 1 3x5 (ramped so that the load on the last set has the highest load) week 2 3x4 (ramped) week 3 3x3 (ramped) week 4 4x2 (ramped) Try for a PR on the last set 8 weeks then work on conditioning like you've outlined but keep one lifting day to maintain strength on the the monday instead of kettlebells. Use the starting programming (personally i would use the squat day as it's less tiring than the deadlift day for the start of the week)
Thanks for that, The article was really interesting, and I will definatly follow your suggestions for doing this. Thanks!
I think that it would be helpful if I was ready to compete year round, and just kept building on my base. That way I wont have made dashes to get into shape.
no one is ready to compete year round, if they were they wouldnt go through 12 weeks! periodisations! you've been building strength base like the article says, conditioning is always last, you just need to work on peaking the power and strength then maintaining for 4 weeks and then go into your 8 weeks of conditioning like you listed i the OP
Well, relitivly, Martin Rooney believes that all atheletes should be almost ready for competition for most of the year.
Change of plans, Found out that i might be going to Edmonton International Tournament on April 6. I have a month to get conditioning up, effective tomorrow. My conditioning won't be great, but whatever at least I will have a base.
G'day, Regardless of what routine you use I would suggest you throw in a set of Tabata sprints 3 times per week with at least one rest day between. Do this between now and April 6th and you may even notice modest improvements in stamina and conditioning, particularly for a sport like Judo. Dao
an alternative to simply doing tabatas http://www.8weeksout.com/2012/09/27/metabolic-conditioning-mma/