Ask The Brofessor

some other nice reads, as well:

forums.sherdog.com/f...-2-1-a-2206581/

forums.sherdog.com/f...problem-788235/

believe it or not, a better aerobic base will benefit the "higher intensity" sessions in the bedroom. =) have a nice weekend.

rNursejitsu wrote: some other nice reads, as well:

forums.sherdog.com/f...-2-1-a-2206581/

forums.sherdog.com/f...problem-788235/

believe it or not, a better aerobic base will benefit the "higher intensity" sessions in the bedroom. =) have a nice weekend.

Good read. My current Muay Thai conditioning seems to include all but LISS training. I don't have any isolated low intensity long duration session.

TT:

Jogging sessions at 160-170 bpm for 20 minutes (sustainable for 30-40 minutes if needed).

HISS:

Pyramid kicks: X kicks each leg, X-1 kicks each leg, X-2 kicks each leg, down to 1 kick each leg. Currently at 20 (410 total), working towards 25.

Kick and run: 1 left kick, sprint across gym, 1 push up, sprint back > 1 right kick, sprint across gym, 1 push up, sprint back > 2 left kicks and so on. Increase by 1 kick each side for duration of 5 minutes.

HIIT:

Burst drills: 30s on 10s off all-out kicks, jab-cross, elbows, or knees individually.

Rotation drills: All of the above chained together continuously for 30s each with no rest for 3 minutes

APT:

5/3/1 with hypertrophy accessory works (not BBB).

Whatusername wrote:

rNursejitsu wrote: some other nice reads, as well:

forums.sherdog.com/f...-2-1-a-2206581/

forums.sherdog.com/f...problem-788235/

believe it or not, a better aerobic base will benefit the "higher intensity" sessions in the bedroom. =) have a nice weekend.

Good read. My current Muay Thai conditioning seems to include all but LISS training. I don't have any isolated low intensity long duration session.

TT:

Jogging sessions at 160-170 bpm for 20 minutes (sustainable for 30-40 minutes if needed).

HISS:

Pyramid kicks: X kicks each leg, X-1 kicks each leg, X-2 kicks each leg, down to 1 kick each leg. Currently at 20 (410 total), working towards 25.

Kick and run: 1 left kick, sprint across gym, 1 push up, sprint back > 1 right kick, sprint across gym, 1 push up, sprint back > 2 left kicks and so on. Increase by 1 kick each side for duration of 5 minutes.

HIIT:

Burst drills: 30s on 10s off all-out kicks, jab-cross, elbows, or knees individually.

Rotation drills: All of the above chained together continuously for 30s each with no rest for 3 minutes

APT:

5/3/1 with hypertrophy accessory works (not BBB).

- what's your resting heart rate?
- what are your lifts to BW ratio? the majority of professional fighters have a 1.5/1.0/2.0 coefficient lift ratios. one can NEVER be strong enough, but there is a point of "diminishing returns." so keep in mind... you're a combat athlete, not a weight lifter.

rNursejitsu wrote: - what's your resting heart rate?
- what are your lifts to BW ratio? the majority of professional fighters have a 1.5/1.0/2.0 coefficient lift ratios. one can NEVER be strong enough, but there is a point of "diminishing returns." so keep in mind... you're a combat athlete, not a weight lifter.

I haven't measured it in mornings but it's 60 right now sitting at my desk.

Which lift is 1.0, OHP? Mine are currently 1.26/0.72/1.7/1.7. Bench was at 1.35 before wrist injury. I'd be happy with 1.6/1.0/2.0/2.25.

rNursejitsu wrote:

findingOldFriends wrote: I used to supplement lifting for S&C when I was sponsored and competing in MMA, Boxing and MT

what was your programming like then?

12 week training camp for a fight.
goes like this:
monday: bjj, MMA sparring/drills
tuesday: Muay Thai, Boxing, S&C
wednesday: BJJ, MMA sparring/drills
thursday: technical striking drills, Muay Thai sparring, S&C
friday: Thai pads, intense sparring
saturday: Muay Thai, wrestling
sunday: wrestling, S&C

week 1-3: getting back into shape:
less intense sparring, more S&C where we focus more on getting max strengths in bench, squat, DL and pull ups

week 4-6: sparring gets more intense
S&C becomes less about lifting, and more with different energy system works (so circuits, road works, prowler)

week 7-10: sparring is REALLY intense
S&C now is more about injury prevention than any energy system work

11-12: technical refinement
very little to no sparring
I usually had to use these 2 weeks to handle weightcutting.
I used to walk around 160lbs, and had to compete at 135, so....

---

there were periods of time when i wasn't in school or working, then I would teach private classes in the day, do some S&C in the day, then do that schedule.

If I was working, or in school, then I only practiced at night as written above.

---

weekly schedule changes depending on which fights I take (i.e: if Muay Thai fight, then I limit BJJ and wrestling down significantly, and put more time into Boxing and MT.

If I take a fight in a shorter notice, then the S&C is more about injury prevention

funny enough, my coach was a client of Joel Jamieson before and during his time in the UFC, so he made sure my S&C coach followed similar protocol

Whatusername wrote:

rNursejitsu wrote: - what's your resting heart rate?
- what are your lifts to BW ratio? the majority of professional fighters have a 1.5/1.0/2.0 coefficient lift ratios. one can NEVER be strong enough, but there is a point of "diminishing returns." so keep in mind... you're a combat athlete, not a weight lifter.

I haven't measured it in mornings but it's 60 right now sitting at my desk.

Which lift is 1.0, OHP? Mine are currently 1.26/0.72/1.7/1.7. Bench was at 1.35 before wrist injury. I'd be happy with 1.6/1.0/2.0/2.25.

it'll probably be lower than 60 when you're on a deload and well rested. i would incorporate aerobic/LISS training into your regime and aim for x<55. get that book... pm me your personal email address.

squat/bench/deadlift.... and i recall reading you're lifting 4x/week... have you tried 2x/week? "Always remember that one of the most important training principles when it comes to selecting the methods and the volume/intensity of your program is to start with the lowest intensity and the least amount of volume that will stimulate adaptation and increase from there."

rNursejitsu wrote:

Whatusername wrote:

rNursejitsu wrote: - what's your resting heart rate?
- what are your lifts to BW ratio? the majority of professional fighters have a 1.5/1.0/2.0 coefficient lift ratios. one can NEVER be strong enough, but there is a point of "diminishing returns." so keep in mind... you're a combat athlete, not a weight lifter.

I haven't measured it in mornings but it's 60 right now sitting at my desk.

Which lift is 1.0, OHP? Mine are currently 1.26/0.72/1.7/1.7. Bench was at 1.35 before wrist injury. I'd be happy with 1.6/1.0/2.0/2.25.

it'll probably be lower than 60 when you're on a deload and well rested. i would incorporate aerobic/LISS training into your regime and aim for x<55. get that book... pm me your personal email address.

squat/bench/deadlift.... and i recall reading you're lifting 4x/week... have you tried 2x/week? "Always remember that one of the most important training principles when it comes to selecting the methods and the volume/intensity of your program is to start with the lowest intensity and the least amount of volume that will stimulate adaptation and increase from there."

Yeah I'll look into incorporate one session into my week. Just need to find the time slot for it.

What? Those are really low numbers. I think I had 1.5 squat in high school with casual lifting. 5/3/1 is fairly low volume already, compare to 5x5 that I was on before. I find that I recover fairly well, even with caloric deficit during cut season. I dropped 25 lbs this cut while maintained all my 1rm's. I also always come back from a deload feeling weaker, but I still deload every 6 weeks anyways. I can see the volume and intensity being more of an issue if BBB was added.

Ice cream for breakfast every day for the next 6 months, yes please.
#iffym

Whatusername wrote:

rNursejitsu wrote:

Whatusername wrote:

rNursejitsu wrote: - what's your resting heart rate?
- what are your lifts to BW ratio? the majority of professional fighters have a 1.5/1.0/2.0 coefficient lift ratios. one can NEVER be strong enough, but there is a point of "diminishing returns." so keep in mind... you're a combat athlete, not a weight lifter.

I haven't measured it in mornings but it's 60 right now sitting at my desk.

Which lift is 1.0, OHP? Mine are currently 1.26/0.72/1.7/1.7. Bench was at 1.35 before wrist injury. I'd be happy with 1.6/1.0/2.0/2.25.

it'll probably be lower than 60 when you're on a deload and well rested. i would incorporate aerobic/LISS training into your regime and aim for x<55. get that book... pm me your personal email address.

squat/bench/deadlift.... and i recall reading you're lifting 4x/week... have you tried 2x/week? "Always remember that one of the most important training principles when it comes to selecting the methods and the volume/intensity of your program is to start with the lowest intensity and the least amount of volume that will stimulate adaptation and increase from there."

[/b]

Yeah I'll look into incorporate one session into my week. Just need to find the time slot for it.

What? Those are really low numbers. I think I had 1.5 squat in high school with casual lifting. 5/3/1 is fairly low volume already, compare to 5x5 that I was on before. I find that I recover fairly well, even with caloric deficit during cut season. I dropped 25 lbs this cut while maintained all my 1rm's. I also always come back from a deload feeling weaker, but I still deload every 6 weeks anyways. I can see the volume and intensity being more of an issue if BBB was added.

please do read that book . conditioning gets finicky when integrating certain energy capacities...

quote wasn't addressing your ability to recovery... i asked if you have done a 2 day split because you will have 2 additional spots open for martial arts skill training or conditioning. strength is probably the easiest attribute to develop and maintain. and as you experienced, (during your deload) the last attribute to dwindle.

rNursejitsu wrote:

Whatusername wrote:

rNursejitsu wrote:

Whatusername wrote:

rNursejitsu wrote: - what's your resting heart rate?
- what are your lifts to BW ratio? the majority of professional fighters have a 1.5/1.0/2.0 coefficient lift ratios. one can NEVER be strong enough, but there is a point of "diminishing returns." so keep in mind... you're a combat athlete, not a weight lifter.

I haven't measured it in mornings but it's 60 right now sitting at my desk.

Which lift is 1.0, OHP? Mine are currently 1.26/0.72/1.7/1.7. Bench was at 1.35 before wrist injury. I'd be happy with 1.6/1.0/2.0/2.25.

it'll probably be lower than 60 when you're on a deload and well rested. i would incorporate aerobic/LISS training into your regime and aim for x<55. get that book... pm me your personal email address.

squat/bench/deadlift.... and i recall reading you're lifting 4x/week... have you tried 2x/week? "Always remember that one of the most important training principles when it comes to selecting the methods and the volume/intensity of your program is to start with the lowest intensity and the least amount of volume that will stimulate adaptation and increase from there."

[/b]

Yeah I'll look into incorporate one session into my week. Just need to find the time slot for it.

What? Those are really low numbers. I think I had 1.5 squat in high school with casual lifting. 5/3/1 is fairly low volume already, compare to 5x5 that I was on before. I find that I recover fairly well, even with caloric deficit during cut season. I dropped 25 lbs this cut while maintained all my 1rm's. I also always come back from a deload feeling weaker, but I still deload every 6 weeks anyways. I can see the volume and intensity being more of an issue if BBB was added.

please do read that book . conditioning gets finicky when integrating certain energy capacities...

quote wasn't addressing your ability to recovery... i asked if you have done a 2 day split because you will have 2 additional spots open for martial arts skill training or conditioning. strength is probably the easiest attribute to develop and maintain. and as you experienced, (during your deload) the last attribute to dwindle.

said by no strong guy, ever