Bigweight81
New Member
Anyone know of some workout routines for boxing or Mixed Martial Arts? heard that they are total body workouts and burn tons of fat while still being able to makes strength gains. any info would be greatly appreciated.
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Boxing and MMA workouts??
- Thread starter Bigweight81
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role model
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research, High intensity interval training.Bigweight81 said:
zumper
New Member
If you overdo it with boxing may loose muscle.The stength you will get is different kind than with weights or grappling/wrestling.Bigweight81 said:
I did Muay Thai for a few years and just did a 2 split program training 3 times a week, while doing the MT twice a week. You will find that the MT especially will fill in the gaps you leave out in your gym workout, by doing heavy bag work and body weight excercises. Its mainly push-ups, chin-ups, sit-ups, jumping knee tucks etc....but also also the heavy bag work is where a lot of the strength comes from and the fat stripping. I would definately do somthing like MT or even kickboxing over straight boxing any day.
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Ramstein II
New Member
No offense to my boxing and MMA brethren with whom I've trained, but there is a lot of mis-information out there. I think a periodized program makes sense for both of these sports. You would have to tailor it to your goals since weight class is a concern. I recommend reading Designing Resistance Training Progrrams.
The typical periodized program for a power sport is 1. Hypertrophy (mass) phase, 2. strength phase , 3. power / peak phase and 4. recovery phase.
What has become popular for sports with no "season" and a need for well rounded performance is an undulating program with periodization of volume and intensity within short periods: e.g. light, heavy, and medium days within the same week.
e.g.:
Mon. 4 sets of 10: Leg Press, Dumbbell Bench Press, press downs, Chins, Dumbbell shoulder press, curls (optional).
Wed. 4 sets of 15: Front Squat, Incline Bench Press, Dumbell Row, Dips, upright row, curls.
Fris. 4 sets of 5: Squat, Bench Press, Pull Ups (close grip), military press, close grip bench press, Back extensions for sets of 20, ab work.
Of course this is an example. THere's many ways to do it. You can add calves to of course.
The typical periodized program for a power sport is 1. Hypertrophy (mass) phase, 2. strength phase , 3. power / peak phase and 4. recovery phase.
What has become popular for sports with no "season" and a need for well rounded performance is an undulating program with periodization of volume and intensity within short periods: e.g. light, heavy, and medium days within the same week.
e.g.:
Mon. 4 sets of 10: Leg Press, Dumbbell Bench Press, press downs, Chins, Dumbbell shoulder press, curls (optional).
Wed. 4 sets of 15: Front Squat, Incline Bench Press, Dumbell Row, Dips, upright row, curls.
Fris. 4 sets of 5: Squat, Bench Press, Pull Ups (close grip), military press, close grip bench press, Back extensions for sets of 20, ab work.
Of course this is an example. THere's many ways to do it. You can add calves to of course.
bas rutten mma workout's cd. The only fun cardio I've ever done, and it works your technique and speed as well.
As for weigth training, I prefer strongman training(tire flipping, sled dragging, sandbag work), along with 2 days of just clean & press as heavy weigth routine. Next a bit of circuit training, doing light weigth compounds.
A training like the one posted above my post will tire you out too much, except for when you are on roids... I used to do bill starr until I trained with a guy from team aerts. It didn't work too well, I was still tired when doing my fighting training, resulting in poor technique and endurance. He adviced me to do something like this, it works amazing.
As for weigth training, I prefer strongman training(tire flipping, sled dragging, sandbag work), along with 2 days of just clean & press as heavy weigth routine. Next a bit of circuit training, doing light weigth compounds.
A training like the one posted above my post will tire you out too much, except for when you are on roids... I used to do bill starr until I trained with a guy from team aerts. It didn't work too well, I was still tired when doing my fighting training, resulting in poor technique and endurance. He adviced me to do something like this, it works amazing.
