Workout 16.2.2011

I spent the last week or so planning and designing a basic workout & diet plan for a good friend of mine who wanted to start training regularly for strength and conditioning. While doing this research I realized I don’t have a plan or schedule for my training, mostly I choose off the cuff what I feel like doing that day, even though I have a general idea of my weekly workouts. Perhaps it’s something to change into the future, currently I don’t hold many goals other than get stronger, be more agile and controlled on and off the rings, keep to it 3-4 times per week. Something to consider.

In the research I picked out a few routines from MyMadMethods.com for him to use in his progression and figured I would give one a try for the day. I chose this one: Strength & Power workout for MMA Fighters #1. I’ve been working on mostly conditioning lately, minus the rough ring series 5x3 day, so a strength workout sounded like a good idea.

Warmup: 30s each, two sets

• Pushups
• Squats
• Plank
• Mason Twists w/8kg KB

Main: 1-2 min breaks between sets & exercises

• 3x5 Ring Row (weighted): 1 @ 24kg, 2 @ 16kg
• 3x8 Clean & Press (double): 16kg & 24kg (I don’t have a matched set of KB)
• 3x5 Turkish Get Up: @ 16kg (first time doing these, tough exercise)
• 2x10 Swing (double): Alternating 16kg & 24kg every 5 reps
• 2x10 ES Overhead Lunge (double): Alternating 16kg & 8kg every 10 reps

There’s supposed to be a whole circuit portion of the workout after this but I ran out of time to meet some friends at this point and packed it in. Regardless it was a stellar workout although I could use a matched pair of KB for doubles and maybe a 30kg for real power focused movement.