Loaded-Gun.Com - Anti-Social.Com's Rejects!
General Category => Discontempt => Topic started by: Emperor Reagan on June 09, 2009, 08:43:04 PM
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Do any of you guys that work out ever do circuit training? It seems to be a pretty big thing at my MMA school, but then again Lloyd Irvin wrote a book about it so naturally an associated school would follow his book.
I was doing Ross Enamait's basic bodyweight workout prior to having my gall bladder removed and felt like I was making pretty good gains in strength, endurance, and conditioning.
I adapted my own to use with dumbells at work a couple of weeks ago:
2 times through with no rest between exercises, 5 minutes between circuits, 3 times per week:
Lunges, Calf Raise, weighted side bends, bench press, skull splitters, concentration curls, stiff legged deadlift, upright rows, pullovers, crunches, arnold presses, and wrist curls.
I'll add a third time through in a few weeks once that much is easy, before I advance the weight of dumbbells I'm using.
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I almost always do a circuit of some sort. On a whim today, I did an isolated chest and arms workout, but even then it was sort of a mini circuit. Usually I'll do 3 to 4 circuits of 10-20 reps of anywhere from 5 to 12 different exercises, depending on how much time or energy I have.
I'd say an average workout for me would be just over an hour. I'll warm up with 15-20 minutes of cardio (usually on the elliptical cuz my feet/shins/knees suck so extended running is painful), then do 40-45 minutes of lifting, often interspersed with 1 or 2 minute sprints/jogs on a treadmill. In a 45 minute lifting session, I'd say I average about 3 circuits of 6 or 7 different types of exercise. I stop between sets only to wipe my face off and take a swig of water (I carry a water bottle around with me and refill it as needed). I usually do the aforementioned treadmill runs in between circuits, and rest maybe 3 minutes before starting the next one (usually involves a water-refill - I sweat a LOT and drink a whole lot of water to compensate).
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We don't really do circuit at my MMA camp, we do two solid hours of kickboxing one day, two solid of grappling, and two solid of full contact alternatively.
I tend to sweat out 2-4 pounds a day. I never really knew what it was like to lose and regain water like that in one day.
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If I'm training by myself then:
10-30 minutes on bike or treadmill
Then (each of the below is one set of 8-12 reps):
Leg Day
Squats - Abs - Squats - Abs - Squats - Rest
Dead Lift - Abs - Dead Lift - Abs - Dead Lift - Rest
Seated Leg Raise (3 reps, with rest)
Leg Press (3 reps with rest)
Abs
Upper Body Days
There's no fixed pattern, I do 2 sessions of upper and one legs per week. I have a mix of lifts I do for things like chest, shoulders, lats/back, arms... and I pretty much rotate through on a whim, or whatever I haven't been doing lately. I really should get a notebook and train to a proper plan.
I don't do circuit stuff, mostly because the sports I play (Golf, Cricket and Baseball) are non-contact and largely non-running. Also I train at lunchtime, and I need to be able to function for the rest of the day. What I do however is restrict breaks between different weights to a minimum to keep my heart rate up the whole time through.
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The guys who compete typically train ~2 hours a day with BJJ and/or Muay Thai and do a few circuits a week at my school. Of course, there's one guy training for professional MMA - all he seems to do is train or teach.
I like to nap in my car on my lunch break. A solid 20-30 minute nap seems to make the afternoon go by faster and I don't feel sluggish when get home sometime between 4 & 5.
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Check out Randy Couture's workout, it's pretty intense.
Randy Couture trains for Brock Lesnar training routine UFC 91 (http://www.youtube.com/watch?v=ArrnEsyaJj4#lq-lq2-hq)
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His workout does look really good and really intense. I've got an Olympic bar in the basement where I workout, so I'll have to give it a try.
Thanks.
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The last time I got into workout mode I gave it a go a few times and it's a real ass kicker. There's a lot of legs and back involvement, so there should be a good ammount of fat burning involved.
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I used to do this so I wouldn't have to go outside in the rain for P.E.
S'alright. Better than most things.
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Nobody trains like Randy. That guy is a freak of nature.
He used to run the Eco Challenge in his late 30's.
Although I did enjoy watching him run around in that giant balloon fort for his training for Lesnar.
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Man, did you and your MMA guys ever try the Bas Rutten workout audio tapes? It's like he's trying to kill you.
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I've got his dvd's of combat, and it includes a bonus dvd of his bachelor party.
Motherfucker can booze till 5 A.M. and get up at 7 A.M. to run up a mountain.
I think I read somewhere that he has over twice the testosterone of a normal man.
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I just did the Randy Couture circuit 6 times with just the 45 lb bar. That workout is awesome. Done in under 30 minutes, but intense even with just the bar. I could definitely have seen myself puking at some point if I had tried it with more weight. The circuit I was doing wasn't nearly as intense - probably in no small part to having exercises in there that worked just small muscle groups, which really were a chance to rest.
I think maybe that + MMA + biking & running would be more than enough to get me to my fitness goals. Oh, and using these dumb things at work: http://www.gripprotrainer.com/ (http://www.gripprotrainer.com/)
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I just did the Randy Couture circuit 6 times with just the 45 lb bar. That workout is awesome. Done in under 30 minutes, but intense even with just the bar. I could definitely have seen myself puking at some point if I had tried it with more weight.
No shit! I'm not at all sure I could do six of those circuits in under thirty minutes, even with just the bar.
That Bas video was fucking awesome. I still watch his self-defense video every so often, he's hilarious.
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When I was fucking around with Randy's routine I had an olympic bar with 25 lb plates on each end and after three sets I was fucking done with that shit.
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I've gotten two in this week - hopefully I'll get in one on Friday, too. If I can do three in one week, I'll worry about adding weight next week.
I would really like to compete in some tournaments eventually, so I've got plenty of motivation.
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Muay Thai or Grappling?
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I'd like to do both, presuming I can consistently excel in the sparring in classes. Muay Thai is further off, though.
I have to get to a weight class where I can be competitive for either. At the ~223 lbs I'm at now, I'd have to go up against some real monsters. I'd want to be somewhere in the ~180 range.
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How tall are you?
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5'-10"
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With your frame I think 180 is probably a good target.
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You guys aim way higher (probably the wrong word) than me. I'm 5'10, about 225 now. Ideally I'd weigh about 200ish. Less than 190 or so seems like a long time ago, and seems like I'd have to starve to get there.
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6'2" - 190lbs
Eat your veges, kids