When would you throw weight training in?

[timeforsleeep]

Hey all,

Have very recently gotten started with MMA classes and was wondering when you guys would throw weight training into a weekly routine.

Short Term goal: maintain strength and get back in shape
Long term goal: light competition at amateur level, sparring, nothing more

Depending on workout and class availability, my routine would probably look like:

Monday - 5x5 - Heavy Squat, Bench, Bent Rows OR Upper body (De Franco's Westside style)
Tuesday - Muay Thai
Wednesday - Rest
Thursday - Jiu Jitsu
Friday - 5x5 - Front Squat/Lunges, Standing Military/Incline, Deadlift OR Lowerbody (DFWestide)
Saturday - Rest
Sunday - MMA Class (MT/BJJ Mix)

I'm pretty certain I will tire out after a few months of this. I am interested in seeing how you all deal with a 3 day a week MMA class split. I am also considering having an xtra long gym day after Tuesday or Thursday class and stack one of the lifting days into there (or perhaps get lifting done in the morning with class at night).

any thoughts or advice would be greatly appreciated.

thanks!

[parkerbro1]

I think what you have is good enough for fight training. It's not the point to be yoked, but to be functionally strong.
I'm now at Mon/Thurs weights (both upper and lower, slight variation on the routine btween days as i need to work on strengthening some structural deficiancies). I train Tu/Wed/Fri/Sat on technique, sparring, and cardio. Sun off to recover. i also work with clients on mt almost every day.
i used to try to weight train almost every day and it just didn't work. Way overtrained, started collecting injuries (scar tissue in my elbows by the ulnar nerve, nerve compression in my chest and scapula-F that!). Why not try this way out for a little bit and then reasses? check out this for advice (way lovin it):http://www.amazon.com/Training-Warri.../dp/0061374334 Got Dmaul and some of my training brothers hooked on it.

[Cjetster]

Hey guys I'm in a similar situation. My prob is that I train BJJ hard at least twice a week. Usually Tues/Thursday 2-3 hours a session hard core. Great for the BJJ horrible for my weight training. I'm lucky if I can recover fast enough to do a full body compound workout Sat or Sunday. My body doesn't recover like it used to when I was in my twenties and I'm looking for ideas on how to recover or fit at least two weight training days in during the week without promoting injury or over training. Any ideas?

[parkerbro1]

Originally Posted by Cjetster

Hey guys I'm in a similar situation. My prob is that I train BJJ hard at least twice a week. Usually Tues/Thursday 2-3 hours a session hard core. Great for the BJJ horrible for my weight training. I'm lucky if I can recover fast enough to do a full body compound workout Sat or Sunday. My body doesn't recover like it used to when I was in my twenties and I'm looking for ideas on how to recover or fit at least two weight training days in during the week without promoting injury or over training. Any ideas?

Honestly, if the BJJ sessions are taking that much out of you that you maybe make it to Sun to recover, you might be at the limit of your recovery right now.
Some ideas: Light weights Sat w/easy (low-65% heart rate) cardio after, max 1 hr. Light full body lift cable or bench presses, rope rows or bent over rows, and low weight multi angle squats (toes forward, frog, forward and side lunges) followed by 20 min of the 65% cardio. Sun off to recover. Mon heavier weight training, one exercise for the areas that you need work in (I do close grip bench or fit ball pike up to a push-up for chest/shoulder/tris. Rope pullups/inverted pull ups/deadlifts for back/biceps, bosu squats/Zercher squats for legs) after ( or before depending on the area) focus work on smaller muscle areas that are martial specific like hips, calves, grip, etc. This'll force a less intense work out on your Tues BJJ. Wed you can do some Tabata followed by 70-80% VO2 max cardio after, wich should help with the recovery. fri off for recovery.
Look into your nutrition too. When training hard you'll need more than you might think, mostly protein for recovery and carbs for glycogen refill especially after each training session. Don't over do it, but dieting while training hard isn't advised when your recovery is this bad.

[Cjetster]

I'll give it a try. My recovery is slowly getting better. I realize I get a hardcore workout with my BJJ training for Competition. I won't lie though I miss the weights and the pump. Thanks for all the info.