Mark Kerr
New Member
Basically what everyone else said is dead on...
Right now because of school, work, and training, I am running a bare-bones program, and I must say, I absolutely love it. For some reason, the more I get away from body-building routines, the better I perform ( I think it has to do with a growing ratio of strength-to-weight). Anywho, compound movements with free-weights. I do 2X week lifting, Mon and Thurs. I do 3X week cardio, Tues, Friday, Saturday. I have Wednesday and Sunday completely off.
Barebones (Some sort of the following):
Bench press (Incl/Decl/Flat)
Bent-Over Row (Barbell, Dumbbell, T-Bar)
Overhead Press (Barbell, Dumbbell)
Pull-Up Motion (Lat-Pulldown Machine or Weighted Chin-Ups)
Deadlift (A Must IMO, Grizzly got me into these and I love it)
Squat (Barbell)
Optional (Throw these in when needed):
Bicep Curl (Straight Bar, EZ Bar, Preacher, Dumbbell, etc.)
Tricep Extension (Close-Grip Bench, Skull Crushers, Dips, etc.)
Leg Press/Leg Extension
Calf-Raises
Ab Work
I work out by feel, for example:
Some days, I like to hit legs extra hard, so I'll do squats and leg press or squats and leg extensions.
Throw in Calf-Raises and Ab Work at least once per week.
Some days, I'll hit chest, back or arms extra hard.
Just put together a nice bare-bones powerlifting routine and add in extra lifts as needed, do your cardio religiously (I do it year round, and I do sprint circuits and only jog occasionally) and leave plenty of time for mat work, sparring, rolling, whatever MA you do.
P.S. My routine above does not include my BJJ, because some days I can make it and sometimes I cant. But I always hit the gym and do my cardio on a schedule. My BJJ I go when I can, but if I miss a class, I dont sweat it. I have been training for over 5 years now, and I have a Purple Belt. I know in BJJ, they like to reinforce the idea that strength and size arent important, but dont listen to them. There is a reason Wrestling, BJJ, Boxing, MT, and MMA all have weight-classes and it isnt just for organization.
Right now because of school, work, and training, I am running a bare-bones program, and I must say, I absolutely love it. For some reason, the more I get away from body-building routines, the better I perform ( I think it has to do with a growing ratio of strength-to-weight). Anywho, compound movements with free-weights. I do 2X week lifting, Mon and Thurs. I do 3X week cardio, Tues, Friday, Saturday. I have Wednesday and Sunday completely off.
Barebones (Some sort of the following):
Bench press (Incl/Decl/Flat)
Bent-Over Row (Barbell, Dumbbell, T-Bar)
Overhead Press (Barbell, Dumbbell)
Pull-Up Motion (Lat-Pulldown Machine or Weighted Chin-Ups)
Deadlift (A Must IMO, Grizzly got me into these and I love it)
Squat (Barbell)
Optional (Throw these in when needed):
Bicep Curl (Straight Bar, EZ Bar, Preacher, Dumbbell, etc.)
Tricep Extension (Close-Grip Bench, Skull Crushers, Dips, etc.)
Leg Press/Leg Extension
Calf-Raises
Ab Work
I work out by feel, for example:
Some days, I like to hit legs extra hard, so I'll do squats and leg press or squats and leg extensions.
Throw in Calf-Raises and Ab Work at least once per week.
Some days, I'll hit chest, back or arms extra hard.
Just put together a nice bare-bones powerlifting routine and add in extra lifts as needed, do your cardio religiously (I do it year round, and I do sprint circuits and only jog occasionally) and leave plenty of time for mat work, sparring, rolling, whatever MA you do.
P.S. My routine above does not include my BJJ, because some days I can make it and sometimes I cant. But I always hit the gym and do my cardio on a schedule. My BJJ I go when I can, but if I miss a class, I dont sweat it. I have been training for over 5 years now, and I have a Purple Belt. I know in BJJ, they like to reinforce the idea that strength and size arent important, but dont listen to them. There is a reason Wrestling, BJJ, Boxing, MT, and MMA all have weight-classes and it isnt just for organization.
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