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  1. #1
    Registered User B3yondBrawn's Avatar
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    Question Rich franklin's weight training plan?

    Hey everyone, I watched spike's all access on rich franklin, and was thinking of changing my weight lifting routine to resemble his. If you didn't see it, basically he lifts weights in a circuit style, doing 10 exercises, 10 sets each and 10 reps per set, for a total of 1000 reps, in a 60 minute time. He doesn't take any breaks during this time either.

    I'd like to try this type of training for my mma, because my muscle endurance is by far my weakest area. I know I wont be able to to 60 minutes at first, but will probably start with 30 minutes with lighter weights, and hope to build up to more.

    My other problem is that i dont have a gym to myself, so will have to find a good way to choose my exercises so that I can go without waiting for anyone.

    Here's my ideas, please feel free to critique them.

    1. I'll probably use mainly dumbells, because its quicker to use them, and easier on my shoulders.

    ** possible exercise rotation is as follows.

    1. Cleans
    2. Pushups
    3. Deadlifts (diamond for triceps)
    4. curls
    5. Shoulder press or bent over rows
    6. Abs
    7. Knee raises
    8. Side lateral raises
    9. Pull ups or pull downs
    10. Abs

    If i do that and do five rotations, with 10 reps per set, that will take at least 30 minutes probably.

    What do you guys think of this rotation, is there any other exercises you'd include. Also, when choosing the weight to use, since im going to be going non-stop, and five sets, should i not really get tired until the 4 or 5 rotation?
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  2. #2
    Prison Workout Enthusiast JCVP's Avatar
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    Here's the link for those of you wondering:

    http://www.t-nation.com/readTopic.do?id=967416

    He also does some heavy low rep compound lifts, but they're obviously not shown in the routine on the link. Says it is done occasionally, so I'm assuming the circuit training is cut off for a week or so, with some 5 x 5 work tossed in.
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