Deck o' Cards:MMA Workout Rountine

Muscles need to be shocked to produce different gains each time. This is the little known secret of MMA/judo competors. Your body will adapt to your workout after about 3 weeks. This will create a plateu(sp?). I recommend a different but simular workout every time you workout. For the "natural strength workout.

For this workout you need a deck of cards, it's a simple way of training and your guaranteed a different workout every time.

All you have to do is to assign an exercise to either each suit or color of cards then shuffle the deck and get started. Simply pick the top card off the pack, the color or suit corresponds to the exercise and the value of the card corresponds to the number of repetitions of that exercise. It is optional to keep the joker in the pack (usually assigned a value of 20), all kings/queens/jokers are given a value of 10, the ace is 1.

If you keep the jokers in the pack it will be 105 repetitions of each exercise if you assign a suit to each exercise, or 210 if you assign a color to each exercise.

Here are two examples of workouts :

A)
Black : Press Up
Red : Boot strapper

B)
Hearts : Chin-up
Diamonds : Hindu Squat
Spades : Reverse Press-up
Clubs : Knee-raise

I have a list of Bodyweight excersises you can use
Upper Body Exercises:

Push Ups
Shoulder Prush Up
Handstand Prush Ups
One-arm handstand Hold
Hindu Press Up
Mantis Press Ups
Circular Press Ups
Pull-Ups
One-arm Hang
Diamond Press Ups
Reverse Press Ups
Open and Close
Forearm Roller
Shoulder Circles
Chinese Handstand
Bear Walk
Crab Walk
Bar Dips
Weighted Punching
Farmers Walk
Isometric Squeeze

Core Body Exercises:

Static Abs
The Ab Crunch
Chopping
Knee to chest
V-ups
Knee to Elbow
Kick Ups / Outs
Hyper Extension
Good Morning / Toe Touch
Squat Thrust / Mountain Climber
Bridge / Hip Bridge
Jack-Knife
Reverse Crunch
Chinees
Donkey Kick

Lower Body Exercises :

Boot Strapper
The Basic Bodyweight Squat
Burpees
Horse Stance-hold-hold 1 mintue
Hindu Squat
One-legged Squats
Calve Raise
Step Up
Platform Jump
Lunge
Sumo Squat

Look them up on Bodybuilding.com there or PM me and I will take time out and tell what is what.

bump

[QUOTE=Runningbackiler]Muscles need to be shocked to produce different gains each time. This is the little known secret of MMA/judo competors. Your body will adapt to your workout after about 3 weeks. This will create a plateu(sp?). [/QUOTE]

Wow, how scientific. Sources?

your program is great for your age. stick to t then when you hit 18 and need more power and strength considier weight training.

i wieghttrain damnit i have done it all my life, age is not a factor this is a whole diferent ballgame and will produce aa more fuctional strength for general sports and strength endurance for MMA age is not a factor as I must sy again. U shuld try this prgram, unless your a bodybuilder this hellp you in a totaly diferent way( and a better way to me) than weightlifing. But weightlifting is to general what type everything is different just becuase u belivie(sp?) my age has something to do with my training an or knowlenge(sp?) of the subject then you have not picked the right person. Bodyweight excersises are a whole different ballgame. THe undefeated great judo person ( name Kirnma or something) could do 1,000 push non-stop. Great fuctional Strength, he also weightlifted. I am just trying to say that well it should be obvisous now.

Happy Lifting :)

Oh yea and I dont do this its a fun excersise but I want to be the best ever my program (which is currently underdevolepment) will be based off the greatest of princles and from the best examaples. But to be truthfully I am currently doing the royal court.

Oh yea dookie lol no souces but my brain I swear on my honor. I have been reading up on **** for years and needed an explanation after I wrote the article.

[QUOTE=Runningbackiler]Muscles need to be shocked to produce different gains each time. This is the little known secret of MMA/judo competors. Your body will adapt to your workout after about 3 weeks. This will create a plateu(sp?). I recommend a different but simular workout every time you workout.[/QUOTE]
He is absolutely correct in what he says here!

I wish I had learned this lesson when I was 14 years old. You should do very well for yourself. Keep on learning and train like a freak!

thx!!!I am glad what i said was true hopefully i can make more post with infromation as this and i might ge repped

[QUOTE=Runningbackiler]thx!!!I am glad what i said was true hopefully i can make more post with infromation as this and i might ge repped[/QUOTE]
I wanted to give you reps, but my tank is empty.

BTW, its not a little know secret either, but you're still right.

oh dang lol, well recharge

to let you know i have done the royal court and deck of cards for some time in the past of my boxing and mma days. i did it back before the matt furey craze, as my friends had stayed and trained with the guy matt learned it from. so wham to you.
they would do there crazy headstand neck extensions and headrolls as well, building neck strnegth like i have never seen.

age is somewhat still a factor for 'serious' weight training. tell me you can squat 3plates and grow to your full height? or deadlift 3 plates and grow to your your full potential.

you must be talking about KIMURA. a kimura is a key lock or can be called an americana. so bam. tap you out. combining the weighttraining and the royal court can lead to overtraining if you are doing this on top of mma. watch your workload.

u do them at separate times, and nice infromation you have, u knew excatly what i was talking about, a trait not seen in many ppl that i confront. I dont do royal and weightlifing at the same time. It like trying to Powerlift and bodybuild at the same time. Different goals.

It not like am 7 years old trying too deadlift 500 pounds. I am 5'11 and and been weighting for a while.

[QUOTE=Runningbackiler]Oh yea dookie lol no souces but my brain I swear on my honor. I have been reading up on **** for years and needed an explanation after I wrote the article.[/QUOTE]

Oh, in that case... :rolleyes:

[QUOTE=dookie1481]Oh, in that case... :rolleyes:[/QUOTE]
So you've never heard of any shock training protocols? :rolleyes:

You've never heard of muscle fiber accommodation? :rolleyes:

You've never heard of [b]periodization[/b] protocols? :rolleyes:

This is all true, Ass busting work + consistency + time = results, but there is much more to the equation than just those three things.

nice numbers for big3. what's your weight? and if i may ask your bf?

me?

[QUOTE=powerman2000]So you've never heard of any shock training protocols? :rolleyes:

You've never heard of muscle fiber accommodation? :rolleyes:

You've never heard of [b]periodization[/b] protocols? :rolleyes:

This is all true, Ass busting work + consistency + time = results, but there is much more to the equation than just those three things.[/QUOTE]

No, I was referring to the N=1 bull**** that gets thrown around all over the place.

huh?

i like the idea with the cards. he's definitely right about the 3-4 weeks you plateau. i wouldn't use this as my sole workout but if you're just goofing off around the house or watching tv it's a nice suppliment/addition. i would rep but your spelling, grammar, and basic english knowledge is horrific (sorry if that's racist).

[QUOTE=Runningbackiler;6083630]Muscles need to be shocked to produce different gains each time. [/QUOTE]

I stopped reading after this point. Negged.

EDIT: Negged the guy above me too, don't be bumping threads from 2005.

EDIT2: Negs on recharge dammit!