I would also only weight train two to three times a week. I currently train jiu-jitsu
and kickboxing for a total of three to four times a week. Parallel dip: 3
x AMRAP (as many reps as possible) w/body weight x 2010 x 60 second restB2.
He has studied and interned with some of the top fitness experts in the world.
Dumbbell floor press: 3 x 6-8 x 31X0 x 90 second restB2. (Listed are exercise,
sets x reps, tempo, and rest interval):Day 1(A. You don't get stronger while lifting weights
but rather from the recovery process that should take place. You should be getting plenty
of effective conditioning while training in your sport. However, Chris is no armchair trainer. Seated
zottman curls: 3 x 6-8 x 3010 x 90 second restDay 2(A. Power Cleans: 4
x 3-5 x 11X0 x 240 second restB1. You should focus on the minimum amount
required to elicit the desired training adaptation. Stop doing cardio before lifting weights and don't
do any steady state, traditional aerobic based cardio. Parallel grip chin-up: 4 x 3-5 x
3010 x 120 second restC1. This is way too much. Seated dumbbell external rotation, arm
on knee: 3 x 10-12 x 3010 x 60 second rest(C2.) Seated calf raise: 3
x 15-20 x 2210 x 60 second restTake one day off between workouts.Once every four
to six workouts you should change all loading parameters: sets, reps, tempo, rest interval, and
exercise selection.Keep in mind that this is only a sample program and there are many
other great exercises you could do that will help you, also, in order for a
weight lifting program to be more specific for you, I would have to do a
structural balance assessment on you and get more detailed information.Chris Grayson has rightfully become the
go-to guy for the most cutting edge info on training and nutrition in the Chicago
area. He has spent tn well over 12 years in the trenches producing results.Whether it be
an athlete that needs more muscle mass, strength, or speed for better performance in their
sport, or a business executive that just wants to lower their body fat for a
better looking physique, Chris never fails to deliver in record time.After establishing Grayson Performance and
Fast Results Fitness, he now consults with a wide variety of clientele, including high school,
college, and pro athletes ranging from more than 9 different sports, MMA and jiu-jitsu competitors,
and business executives.Although most certifications are not worth the paper they are printed on, Chris
holds certifications from the National Academy Of Sports Medicine (NASM), National Strength And Conditioning Association
(NSCA), and has completed Level 1 of the Poliquin International Certification Program (PICP) developed by
world-renowned strength coach and nutritionist Charles Poliquin. Here's a break down of what I'm currently
doing. Does this look good?Day 1:1 hour of cardio before I train (chest and triceps:)Flat
bench dumbbell press 3 x 14-20Incline dumbbell press 3 x 14-20Decline press 3 x 14-20Cable
fly 3 x 14-20(Dips 3 x 14-20Cable pushdown 3 x 14-20One arm pronated pushdown 3
x 14-20Day 2:1 hr of cardio 2 hours before I trainShoulders and abdominals(Smith Military Press
4/5 x 10-12Lateral raise 4/5 x 10-12(Front raise 4/5 x 10-12Shrug 4/5 x 10-12AbsDay 3:Same
cardio as day 1Back and biceps(Lat Pull down 4/5 8-12Seated Row 4 x 8-12Cable row
upper 4 x 8-12Back Extension 4 x 12-20Preacher curl 4 x 6-10Dumbbell curl 4 x
4-8Seated curl 4 x 8-10Cable curl 4 x 8-12Day 4:1 hr cardioDay 5:Same Chest routine
as MondayDay 6:Legs(45-degree leg press 4 x 8-12Leg extension 4 x 8-12(Leg curl 4 x
8-12)Calf raises 4 x 8-15Answer: This is a typical body building style program and it's
not of much use for an aspiring MMA fighter, any grappling sport, or any other
sport for that matter. If you're not, you 925 silver should time your rest intervals between rounds
and make sure that they're progressive. Here are some problems with your current program:1) You're
training too often. Incline garhammer raise: 3 x 10-12 x 3020 x 60 second restDay
3(A. Incline bench powell raise: 3 x 10-12 x 60 second restC2. Pronated grip seated
cable rows: 3 x 12-15 x 2011 x 60 second restC1. For instance, all your
elbow flexor exercises (bicep exercises) are with a supinated grip and again, you don't need
16 sets to get the job done.4) The strength qualities needed for MMA or any
grappling sport are: Relative strength, explosive strength, and strength endurance. Select only one exercise from
each group:Pressing Exercises:Incline dumbbell press, palms facing each otherParallel-bar dips (Close grip barbell bench press,
shoulder width gripBarbell or dumbbell floor press(Standing barbell pressUpper-Body Pulling Exercises:Parallel grip chin-upsSupinated shoulder-width chin-ups(Wide
grip pronated grip chin-ups)Incline dumbbell rows (One-arm dumbbell row)Rope face pulls (Parallel grip seated rows)Leg
Exercises, Hip and Knee Dominant:Back squats (Front squats)Dead lifts, clean-grip, sumo, or snatch-gripRomanian dead liftsPower
cleansSplit squatsLunges, decelerative or accelerativeAssistance/Remedial Exercises:Elbow flexor family (bicep)(Elbow extension family (tricep)(External rotator family(Calves family(Abdominal
familySo here's a three-day sample routine that shouldn't take more than an hour. I want
to make sure my training is appropriate for my goals. Any more than that and
you're just cutting into your energy reserves that could be used for recovery.3) Several of
the exercises chosen are poor choices (leg extension, smith machine press, front raise, cable flyes,
etc.) or redundant. There's no work done for the other two strength qualities.5) You're performing
straight sets when you should be super setting antagonistic muscle groups. (Functional hypertrophy could also
be included unless your body fat is very low and you're already within your weight
class.) The majority of your repetition ranges are for strength/endurance. Lying decline dumbbell tricep extension:
3 x 6-8 x 3010 x 90 second restC2. An example of super setting antagonistic
muscle groups would be doing a set of the barbell bench press, resting the desired
amount of time based on your goals, and then doing a set of seated cable
rows.6) The cardio workouts you're doing are way too long and close to your weight
training workouts. If you can't do this, have your coach do it for you.Since there's
no off season for your sport and you're training in it three to four times
a week, you need to be concerned with time so you don't over train, therefore,
you should select exercises that give you the most return on your investment. Clean-grip dead
lift: 3 x 6-8 x 2110 x 180 second restB1. Question: I'm an aspiring MMA
fighter. On day 1 alone there's 12 sets just for chest. Telemark squat: 3 x
12-15 x 2010 x 75 second restB1. Standing barbell press: 4 x 3-5 x 20X0
x 120 second restB2. Based on your program, you only rest one day and for
all I know you're still doing jiu-jitsu or kickboxing on that day since you didn't
specify what days you do those on.2) You're doing too many sets per muscle group.
I can't promise that you still can't over train since I don't have enough information
form you (namely diet) but there's certainly less of a chance than what you're currently
doing.Here are some better exercise choices. One-arm dumbbell row: 3x 6-8 x 3110 x 90
second restC1. This will allow you to get more work done in a shorter given
unit of time and will assure that your body is balanced on both sides of
joints so you're structurally sound.An example of straight sets is doing a set of a
barbell bench press, resting, and then doing another set of barbell bench presses. My question
is in regards to weight lifting/cardio. He is also certified in Biosignature Modulation outlined by
Charles Poliquin..
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