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Old 03-25-2013, 02:49 PM   #1
Rhamill7
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Default Help with Home Workout Routine (if possible)

Hello all, first off this thread has some bodybuilding and power lifting elements to it but i wasn't sure what section to post in so i picked this one as there was more viewers. To give you all an idea of where I'm coming from before I go into my problems I'll give you some back ground information.

BackGround Info
Right now I'm a university student but also an aspiring MMA fighter. However I am the smallest and lightest person at my club, probably the weakest too so I'm going to change that. I have a pretty tight schedule through the week so i have id say about an hour a day to train. My training days are as follows:

Routine
Monday - day off
Tuesday - 5x5 routine workout A 7-8pm followed by some stretching
Wednesday - MMA training 6-7pm
Thursday - 5x5 routine workout B 7-8pm followed by some stretching
Friday- MMA training 5-7pm
Saturday- day off
Sunday 5x5 routine Workout A 7-8pm followed by some stretching

(Note: Workouts A and B alternate)

I'm currently following the novice 5x5 routine from icecream fitness ( I am unable to post the link but I'm sure some of you are familiar with it)

Goals
My Goals are as follows:

1. Become Stronger (find and increase 1RM in all 3 major compounds deadlift squat bench)

2. Achieve Hypertrophy and become visually bigger.

3. Cardio, basically not gass out (run out of energy) during MMA training.

4. Improve flexibility.

(the reason for the limited technique training and why becoming a better fighter is not my number 1 goal is because the club only runs twice a week.)

Problems requiring help
Although i really enjoy this program from my limited experience of it (2-3 weeks) I'm having a few problems with it. These problems are as follows:

1. I do not own a squat rack. I have a bar that I am able to squat with and the weights but as i can't start from an elevated position. I need to clean and press(at least that's what i think i'm doing) and then lower the weight down to my shoulders, this limits how much i can actually squat as i feel my elbows shoulders and lats hurt when I'm swinging and lowering the weight up on my back.

2. I have no bench to lie down on, so i have been doing push ups with push up bars for extra depth and putting weight plates into a back pack and working out my chest in this way rather than benching.

3. The lack of cardio in this program. I'm not sure where i could fit it in or if it would result in over training.

4. I'm not sure if I am giving the stretches enough time, right now i do each stretch for about 30 seconds, or if I am doing the right stretches for the workout I am doing. At the moment i just do a stretch for every part of my body but it is very time consuming.

I have some other options available to me for the different exercises so i'll post the equipment i have here with the links below the equipment so you guys can get a better look at them:
(Note: I am unable to post links as I'm under 15 posts but if you guys could google them that would work as they are not that hard to find. )

Extra note: i am practically broke so I don't have the money to go out and buy anything.

Weights:

Weider PRO 5500 Home system multi gym
Domyos 50Kg weight set:
Domyos 20Kg Weight set
Pull up bar
A Weider curl bar with two 11kg weight plates. (At least i think that is what it is as I bought them used.)

Cardio equipment:

Bike (I also have a resistance stand so it can cycle indoors)
Rowing machine
Jump rope
Outdoors (eg. running)

Thank you very much for any assistance you guys could provide. I have some questions about nutrition too but i will save that for another post. This one is long enough. Thanks again!
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Old 03-25-2013, 03:03 PM   #2
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you say a lack of cardio but surely you should be getting good cardio from the MMA.
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Old 03-25-2013, 03:15 PM   #3
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Only from the friday session as that is when we do a half hour of sparring in 5 minute rounds.
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Old 03-25-2013, 03:22 PM   #4
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For 1 welcome to MAB for 2 you need to be in the gym at least 5 days a week if your serious about mma and 3 stick to a 5x5 but honestly you need alot of bjj work if you are weaker than the other guys at your gym bjj should be a foundation for small guys.
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Old 03-25-2013, 03:59 PM   #5
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Thank you! The club i train at isn't a fighting gym as such as it is a university run club, plus I can afford it as it's on the campus. My Wednesday training consists of bjj only, Friday is striking(boxing and muai thai) then wrestling following by the final half hour of sparring (just bjj rolling as we are still learning) Thank you again!
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Old 03-25-2013, 04:07 PM   #6
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Only from the friday session as that is when we do a half hour of sparring in 5 minute rounds.
i used to kick boxing and couple other martial arts for few years and every session was very cardio and conditioning work.
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Old 03-25-2013, 04:09 PM   #7
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1) If you can't Squat, then do a combination of Bulgarian Split Squats and Deadlifts.
2) If you can't Bench Press, then replace them with Weighted Parallel Bar Dips.
3) For conditioning, try to replicate the intensity of fighting; pull/push sleds, run hills, sandbag training, loading drills, sledgehammer drills, etc.
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Old 03-25-2013, 04:30 PM   #8
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1) If you can't Squat, then do a combination of Bulgarian Split Squats and Deadlifts.
2) If you can't Bench Press, then replace them with Weighted Parallel Bar Dips.
3) For conditioning, try to replicate the intensity of fighting; pull/push sleds, run hills, sandbag training, loading drills, sledgehammer drills, etc.
I can do the squat it's just i have trouble getting the weighted bar into the proper position to do one. I'd rather squat than not so to speak.

Are weighted pushups that i've been doing or the chest press on my home multi gym no good for my chest?

Yeah i get what you mean my friend, i try to take as few breaks as possible or as short as possible and always give it my all. I'll certainly look those exercises up and give em a shot!

Thank You for you're advice!
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Old 03-25-2013, 04:56 PM   #9
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I can do the squat it's just i have trouble getting the weighted bar into the proper position to do one. I'd rather squat than not so to speak.
You will have problems loading enough weight after a while to make the lift progressive. Seems you are already running into difficulty in that regard. The Split Squat is still a squat except you use one leg instead of two. It is easy to load progressively by holding a dumbbell or shouldering a lighter barbell. Coupled with the deadlift and you will have all the major musculature covered in the lower body.

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Are weighted pushups that i've been doing or the chest press on my home multi gym no good for my chest?
Weighted parallel bar dips are easy to do with limited equipment and it would be difficult to find a better exercise for chest, shoulder, and arm strength. They are much easier to load than weighted push-ups and much more demanding when unweighted. Your chest press machine might be okay, but I prefer natural movements that don't lock you into a plane of motion, especially since you are a fighter.
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Old 03-25-2013, 07:21 PM   #10
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You will have problems loading enough weight after a while to make the lift progressive. Seems you are already running into difficulty in that regard. The Split Squat is still a squat except you use one leg instead of two. It is easy to load progressively by holding a dumbbell or shouldering a lighter barbell. Coupled with the deadlift and you will have all the major musculature covered in the lower body.


Weighted parallel bar dips are easy to do with limited equipment and it would be difficult to find a better exercise for chest, shoulder, and arm strength. They are much easier to load than weighted push-ups and much more demanding when unweighted. Your chest press machine might be okay, but I prefer natural movements that don't lock you into a plane of motion, especially since you are a fighter.
So are these split squats going to give me similar gains in size and strength to regular squats after time?

And ah i see, i can't think of anywhere i can hang from to do them off the top of my head, would the side of two chairs be okay ?
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