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Old 02-01-2008, 10:08 AM   #1
Yael Grauer
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Join Date: Oct 2006
Location: Minneapolis, MN
Posts: 1,590
Default 6 week program

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.

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Old 02-01-2008, 10:27 AM   #2
John Alston
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Join Date: Jan 2007
Location: tidy bowl man's apt.
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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.
"Morning, Putski eats it, noon, Putski eats it, night, Putski eats it. Putski loves!"
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Old 02-01-2008, 10:34 AM   #3
sarena kopciel
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Join Date: Dec 2006
Posts: 674

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. The attachments are where it is at!
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Old 02-01-2008, 12:48 PM   #4
Chuck Kechter
Join Date: Oct 2006
Posts: 103


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!
Very Respectfully,
Chuck Kechter

"Who cares if your "deadly art" was originally practiced in a temple in some obscure corner of Bangladesh if an ill-tempered girl scout with 6 months of boxing can knock the hell out of its practitioners?" --Mike Driscoll
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Old 02-01-2008, 01:00 PM   #5
Yael Grauer
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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...
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Old 02-01-2008, 03:28 PM   #6
Anton Emery
Join Date: Sep 2007
Posts: 145

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.

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