View Full Version : 6 week program

Yael Grauer
02-01-2008, 09:08 AM
Anybody got a 6-week fight training program they could recommend? I'm planning on going to Straight Blast Gym during my spring break just for group classes (affordable), and I want to get in fighting shape to get as much out of it as possible. I am looking for a 6-week program.

My log is on here but basically I do MMA two days a week and lifting two to four days a week. I'll alternate between workouts: 1) clean and jerk, snatch, push press 2) squats (front or back, ass to ankles), 3) shoulder press, dumbbell bench press and assisted pullups. I try to do five days a week but it does not work because I dont' go if I am sore.

I want to throw in high pulls too because that is my weak link--I can dead a lot and squat a lot but I can't really high pull any more weight than I can clean.


John Alston
02-01-2008, 09:27 AM
Sounds like you have a good program now except that it overworks you, since you have to take breaks.
Maybe you could group lifting after MMA one day, so you get more completely off days? Even though one day would be extra hard.

Also, your clean should be a lot heavier than your high pull.
Cleans only go up to navel. High pulls go to chin.

sarena kopciel
02-01-2008, 09:34 AM
Yael, I really know nothing about fighting, but my $0.02 would be to start shopping and cooking on weekends so your fuel is above and beyond. This I think will assure you continued success without the need for breaks.

I know and hear your life is tough with school and all, but the nutrition I believe is crucial. Actually your school schedule will probably be enhanced positively and stress reduced with the appropriate nutritional choices. Please tell me to go to hell if I am way off base! Just trying to offer suggestions that I found helpful when people gave me the tough love deal...
Check out Robb Wolf from the other day here (http://robbwolf.com/?p=71). The attachments are where it is at!

Chuck Kechter
02-01-2008, 11:48 AM

I'm not sure what you're looking for, as you seem to have a program that you are working...

If you're looking for something more "sport specific" -- and you have the recoverability (is that a word?) to handle it, you might add some position specific intervals as a finisher to your lifting sessions.

Stuff like shrimping, armbar rolls, base switches, penetration steps, et cetera...

Do them for reps to increase your gas tank (as a finisher, i would shoot for 10-15 minutes tops), or sew them together to work out any kinks you might develop in your other training -- a sort of sport specific "yoga"...

I hope this helps!

Good luck!

Yael Grauer
02-01-2008, 12:00 PM
Thanks!! I do lift after MMA some days, if I don't roll enough or with enough guys. Good idea.

I do shop and cook on weekends; this week was just hard. I eat huge dinners though and I actually think I recover better when I eat little during the day. I've seen Robb's attachments but I have my own schedule.

We do a lot of warmups (base switches, etc.) before MMA; I guess I'm just looking for more specific workouts or some kind of program that's not as boring as mine is...

Anton Emery
02-01-2008, 02:28 PM
Cool to hear you are training at Straight Blast. I train at the main gym here in Portland, OR, and i hear overall the SB gyms have a really good vibe.

Your program looks like it might have alot of strength work if you are coming at it from an MMA perspective. Are you doing any metcon's? I would think about doing one day geared towards maximal strength, something like 3-5 sets of 2-3 reps of a few compound lifts, another day of explosive strength, and two conditioning days. Explosive strength days could be lighter weight O-lifts or bodyweight stuff like explosive pushups, jumping squats, knee tucks, etc. Conditioning could be running sprints, jump rope intervals or any number of things.

I also find to get in MMA/Grappling shape i have to do exactly that, spar/grapple alot. Crossfit and other workout regimens help, but nothing can replace the actual activity.


Yael Grauer
02-01-2008, 02:38 PM
I guess that's what I'm looking for is some kind of sport-specific metcon that I can add to what I'm already doing. Actually I found an old thread on this and am writing myself a program. I would love to do more grappling etc. but unfortunately we take turns in class due to limited mat space and I don't get to go for very long. Though I'm gonna hit some guys I know up for practice sessions. I just want to go to the main gym for like a week. I have spring break and friends in PDX so I just thought I'd check it out. Their weekly price is right so...

Anton Emery
02-01-2008, 03:59 PM
Oh, so you are coming up here to PDX for a week? Cool, shoot me a PM before you come, we can meet up. I also train at Crossfit Portland, which is a nice place.

There are some exercises that kind of transfer over to grappling. i find Turkish get ups are very similar to the standing up to base position you do from the guard. You could incorporate a drill that involves 30 sec of sprawls, that will help your takedown defense. Sandbag exercises are good, grabbing and manipulating them is kind of like moving a person.


Yael Grauer
02-01-2008, 04:11 PM
Will do!!

Michael Miller
02-07-2008, 10:49 PM
Yael, if you haven't already takin a look at Ross's new "Full Throttle Conditioning" DVD you might give it a try. It's cheap, you get a dvd and manual, plus it's geared totally to fighters and how to manage their workouts along with martial arts practice so as not to overtrain. Probly nothing you don't already know or heard about but i thought it was cool just to watch Ross and get some program variations specifically for fighters. All kinds of resources in the back of the manual as well.

Anton Emery
02-08-2008, 02:51 PM
Ditto on Ross's DVD. Its great, and watching him workout on the DVD is cool. The manual is very good as well, he outlines alot of good routines and talks about a training schedule. Nothing i absolutely didn't know before, but for the price its a bargain, and i don't mind supporting Ross.


Cassidy Drake
03-20-2008, 06:37 PM
Little late for you now. But at a point in time about a year ago I wrote a METCON article specifically for this. if you would like I can copy and paste it here.

Anton Emery
03-21-2008, 08:19 AM
I'd be interested in seeing that article.



Yael Grauer
03-22-2008, 11:55 PM
Thanks for posting the article!

I just got back from SBGi and was really excited that I didn't gas out all that much. I think it had to do with the lower elevation. One day I did three two-hour classes between SBGi and Sportslab and I was tired but still going. And one day I stayed out late drinking until 2 AM (I had a smack yer mama, a Long Island and a shot of Jameson) and was still able to get up early for the 8 AM and the noon classes (2 hrs each) the next day and function well.

It was really cool training with new people and people that didn't try to crush me. I was actually able to hold my own and my game improved a TON just by learning some basic fundamentals.

Seeing the vibe at these two gyms has made me realize I REALLY need to find somewhere new to go. We have limited options in Tucson but I may just switch to BJJ or judo rather than grappling... or at least find places to go to in addition to the gym I'm at now. I love that gym though.... I'm looking at some other places.

Anton Emery
03-27-2008, 10:43 AM

I just now made the connection between i think meeting you in person at SBGi and your posting here on the PMenu. Did you show up a few days before camp and attend some classes? Unless there was another girl there from Tuscon then it was probably you. Glad you enjoyed Straight Blast.


Yael Grauer
03-27-2008, 04:06 PM
I think I remember you--were you the guy I was talking to about headgear? SBGi was so awesome. Victor and Bill are amazing--really good coaches. Everyone was so nice and skilled and fun to work with. I was just disappointed that Matt didn't teach on Thursday...

I know most of the SBGi coaches don't have education backgrounds and yet I saw them practicing what we call scaffolding in the ed world--apply aids to support learning and then gradually remove them once the subject is mastered. There is a four-component model that includes modeling the desired academic behavior, creating a dialogue which includes an exchange of questions, ideas, explanations and feedback, practice and confirmation. It just seems so obvious and intuitive and yet I find myself going to gym after gym after gym in which all the tough guys are so super spastic and try to get a submission as soon as possible using muscle and no technique... I was talking about this with my friend James (who trained with Burton Richardson and is an amazing coach) and he sent me an article today called The Art of the Tap, check it out: http://www.grapplearts.com/2008/03/art-of-tap.htm

After going to Portland I decided to stop doing MMA at my gym and to only work with James and any other gym I find where people aren't assholes.