View Full Version : futuretapout's MMA training
futuretapout
03-23-2009, 03:19 PM
today i started a modified 20-rep squat program. in addition to lifting i do jiu jitsu and dabble in wrestling.
What I did today was:
Squat 1x20@115 lbs.
Pullover 1x20@25 lbs.
Deadlift 1x20@90 lbs. + trap-bar(50 lbs. i think)
Pullover 1x20@25 lbs.
circuit: 3 sets to failure:
Pull-ups 10,8,6
dips 10,10,10
situps on decline bench 25, 25, 25
mma4life1994
03-23-2009, 03:24 PM
1X20s? why so much reps brah?
futuretapout
03-23-2009, 06:07 PM
you've never heard of a 20-rep squat workout
futuretapout
03-24-2009, 07:14 PM
3-24-09
Jiu Jitsu from 7:30-9:30
worked mostly on gettin out of bear holds and then open sparred and grappled at the end
futuretapout
03-25-2009, 02:16 PM
3-25-09
pull-overs 1x20@25 lbs.
bench press 3x12,12,9@95,115,135 lbs.
pull-overs 1x20@25 lbs.
standing twists 2x20 w/ 25 lb. plate
sit-up & twist on decline bench 2x10(each side)
supersetted with:
hanging knee raise and twist 2x10(each side)
ftwrestler
03-25-2009, 09:23 PM
3-25-09
pull-overs 1x20@25 lbs.
bench press 3x12,12,9@95,115,135 lbs.
pull-overs 1x20@25 lbs.
standing twists 2x20 w/ 25 lb. plate
sit-up & twist on decline bench 2x10(each side)
supersetted with:
hanging knee raise and twist 2x10(each side)
2 sets of anything is physiologically useless
it should be 1 or 3 or more
futuretapout
03-26-2009, 12:33 PM
it was just to loosen up my core.
on tuesdays and thursdays we do core training for jiu jitsu
futuretapout
03-26-2009, 07:17 PM
3-26-09
jiu jitsu 7:30-9:30
worked mostly on bear-hugs and holding a deep horse stance
today i started a modified 20-rep squat program. in addition to lifting i do jiu jitsu and dabble in wrestling.
What I did today was:
Squat 1x20@115 lbs.
Pullover 1x20@25 lbs.
Deadlift 1x20@90 lbs. + trap-bar(50 lbs. i think)
Pullover 1x20@25 lbs.
circuit: 3 sets to failure:
Pull-ups 10,8,6
dips 10,10,10
situps on decline bench 25, 25, 25
Oh ya, Super Squats! Keep it up brotha! You will get crazy strength and development. I started those off and on when I was about 15 for powerlifting and they are definitely a great tool to use. Just make sure you keep good for and do them once a week adding 5lbs. every week and you will continue to go up. I've trained people with this that have gained 100+ lbs. on there squat in less than 1 year. I myself have done 315 on boxes with a dip belt and 295 with a bar.