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View Full Version : ME black box + complexes for fighters=good idea?


Mark Joseph Limbaga
03-24-2009, 12:26 AM
Been experimenting this lately with myself and some teammates of mine. Here's a sample template

mon: mile run+MMA training
tue: ME + complexes
wed: MMA training
thu: rest
fri: ME+ complexes/CF
sat: CF
sun: ME+ MMA drills

any inputs? comments?

Derek Simonds
03-24-2009, 09:00 AM
I am guessing that it is one ME lift per day from the big three squat, DL and press of some sort. If so I like it.

Are the complexes with sandbags or BB's? I am playing with sandbag complexes right now trying to put together a couple that are demanding on the entire body including grip.

Steven Low
03-24-2009, 09:34 AM
I strongly suggest you have 2 rest days a week. I'd cut a ME day.

Otherwise looks fine. I'd put the ME day towards the front after a rest day and the running towards the end.

Anton Emery
03-24-2009, 12:07 PM
One day off a week perhaps seems a bit slim. I guess it depends on how intense some of your MMA classes are.

Ill be giving Coach Rut's ME Black Box method a try, as outlined here.

http://coachrut.blogspot.com/2008/11/next-nine-weeks.html


Anton

Ben Langford
03-24-2009, 03:26 PM
Personally I would recomend moving the MMA drills to Saturday, doing them before the CF workout and taking Sunday off.

A bit more rest will enable you to push it harder during the workouts which is usually better than working out more often.

Derek Weaver
03-24-2009, 04:18 PM
Like everyone else, at least one more rest day, either cut a CF day or a ME day. I like lifting so I'd keep 3 ME days, but people recover differently from different stimulii

Mark Joseph Limbaga
03-24-2009, 06:58 PM
I strongly suggest you have 2 rest days a week. I'd cut a ME day.

Otherwise looks fine. I'd put the ME day towards the front after a rest day and the running towards the end.

Would combining the ME upper and ME total into one day be a better option? Just take 5-10 minutes in between exercises.

Personally I would recomend moving the MMA drills to Saturday, doing them before the CF workout and taking Sunday off.

A bit more rest will enable you to push it harder during the workouts which is usually better than working out more often.

Noted. I'll figure out how to allow an extra day of rest.

Derek Weaver
03-24-2009, 08:28 PM
Would combining the ME upper and ME total into one day be a better option? Just take 5-10 minutes in between exercises.



I wouldn't do this personally. Why not follow the original MEBB template, but replace standard CF with complex conditioning?

Mark Joseph Limbaga
03-25-2009, 06:03 AM
I wouldn't do this personally. Why not follow the original MEBB template, but replace standard CF with complex conditioning?

Ok I'll do that instead

Grissim Connery
03-25-2009, 09:52 PM
more MMA, less workouts.
that is assuming that your end goal is to get better at MMA.

Mark Joseph Limbaga
03-26-2009, 07:12 AM
more MMA, less workouts.
that is assuming that your end goal is to get better at MMA.

As a competition nears, then skill based training is done more than s&C... thanks

Joe Hart
03-27-2009, 02:16 PM
Mark,

I have been using Coach Rut's grapplers template in the PM 44. It seems to work really well. The nice thing is that it is 3 days a week and it will "take the starch out of your britches" (thanks Greg). I drop the METCONs if I happen to have BJJ on that day. Now that I am somewhat older (40) recovery has become an issue and I seem to get enough this way.

Mark Joseph Limbaga
03-28-2009, 08:23 PM
Mark,

I have been using Coach Rut's grapplers template in the PM 44. It seems to work really well. The nice thing is that it is 3 days a week and it will "take the starch out of your britches" (thanks Greg). I drop the METCONs if I happen to have BJJ on that day. Now that I am somewhat older (40) recovery has become an issue and I seem to get enough this way.

I just read through it Joe. Thanks.

sollo rick
03-29-2009, 10:47 PM
second that

Donald Lee
10-26-2009, 12:22 PM
I found this forum discussion on another site and thought some might be interested. It's Joel Jaimeson ranting about MMA training and the use of complexes:

http://www.8weeksout.com/phpBB3/viewtopic.php?f=3&t=61&st=0&sk=t&sd=a&hilit=thibaudeau#p515