Quote:
Originally Posted by bacardio
Leigh -
Now that the server is back up, I can finally ask some more question for you to clarify..
Following your recommendations, I have moved my cardio work from HIIT to elliptical training at my AT, but my question deals with the resistance training.
I have been doing the NROL Fat Loss I, which which starts at 3 sets of 15 reps supersets of 2 exercises with s RI of 75 secs. As you progress through the program, your reps and and rest times are reduced until you get to 10 reps with a 45 sec RI.
You stated above that my resistance program should be high reps with shorter rest times. What would be your suggestion, I was think of lifting Tues and Thurs, 3 sets of 15 with a RI of 60 secs.
Is that going to work for endurance and fat loss??
Is that going to be too stress/impact for my joints??
Thanks again.
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Question and this is a good general one as well...
What are your current goals?
If I take a look at your thread, just the first post of your log, you have list out the following...
Quote:
Goals:
- Wt: below 170lbs, which should start to get me cut
- Get my strength back to the 300lb bench
- Increase my flexibility, so I can hold a side-kick above my head (not certain if I can pull that one off)
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Basically we have...
-Lose fat
-Increase strength
-Increase flexibility
and from what I have read in this thread...
-Increase stamina and conditioning for martial arts.
Of these what is going to be the hardest to do mixed with the other?
The strength.
What is next?
The stamina and conditioning.
What is easiest?
Fat loss and flexibility.
Does anything about your needs in training right now say to do deadlifts? Does anything in your program right now even really say weights in general?
Not to say you can't use weight but if your training needs is for control of body movement, balance, flexibility, and aerobic endurance what good is a specific lifting program to maintain strength and minor hypertrophy in a fat loss phase going to do you?
I have worked with quite a few MMA trainees and we do jump ropes, push ups, rock and rolls, endless endless mobility drills (golfer pick ups, tin mans, BW side lunges, leg cradles) and balance endurance/strength training like get ups, pistols, static kick holds...In short specific training for fighting needs.
If you need to be able to hold your leg in the air while standing on one foot, then practice standing on one foot! That doesn't mean building strength, core work, and postural correction shouldn't be a part of things too but in the right times and order. Work on increasing maximum strength when you have the calories and recovery to give. This would be a great time to just focus on balance training, aerobic conditioning, and flexibility work.
If you are going to use a pre-made program I would honestly look more a crossfit training style, Body weight work, Cosgrove has some great martial arts conditioning stuff out, Rosstraining.com is great as well, NO BS approach.
I would get your mind to make a priority list.
-Fat loss-Because that is the handicap, get it done.
-Flexibility-Easiest to achieve and work on during fat loss programs and helps keep injury at bay.
-Endurance/Stamina
-Maintain/slight increase of strength
So look at that, then look at your training. Does it match that? If not, tweak until it does.