Training and diet advice

[jazz 007]

Hi guys

I would just like your opinions on my new diet and training regime which I am planning to start next week.

I am new to MMA training and just looking to up my fitness and technique so I can move into the more experienced classes

Monday - 6.15am 3 mile steady state run – 18.30 – 19.30pm Basic MMA Training

Tuesday – 6.15am Sprint training high intensity 30 mins – 16.00 Full body weight workout(High reps)

Wednesday - 6.15am 3 mile steady state run

Thursday -– 6.15am Sprint training high intensity 30 mins – 18.30 – 19.30pm Basic MMA Training

Friday - 6.15am 3 mile steady state run – 16.00 Full body weight workout(High reps)

Saturday – BJJ 11.00 -12.30

Diet

07.30 Breakfast – Bowl of porridge, banana, protein shake 25g

10.00 Mid morning – Pro-MR meal replacement(42g protein,24g carbs), Piece of fruit

12.30 Lunch – Baked potato, 220g chicken, Bag of steam fresh veg

15.00 Mid Aftenoon - Pro-MR meal replacement(42g protein,24g carbs), Piece of fruit

17.15 Dinner – 2 small sweet potatoes,Turkey breast or steak, Bag of steam fresh veg

20.00 - Pro-MR meal replacement(42g protein,24g carbs),

Your input would be appreciated as anything you think I need to change or
anything i need to add for better progress

Cheers

[Jay]

there are more equipped to give you advice on here and i'm sure they will, but a quick thought from me is that you might wanna knock the long runs on the head and replace them with some interval training/tabatas that kind of thing which will improve your conditioning more specifically for mma.

also, the 'full body weight workouts' i'd replace with gym sessions that, whilst still utilising some bodyweight work such as dips and pull ups, should include some heavy weights inc. deads/squats etc for your strength.

[jazz 007]

Cheers for the info mate,do you have any info on my diet or does that look ok

[widge milward]

More chocolate, bread, chips and pizza.

[Alex Gold]

Here's a little tip you might find useful to implement...


One of the simple tips that I give that is immediately useful to most people is a recommendation to implement high/low programming in their training.

The basic idea behind this is that if you have a day on which you have a stressful/draining session (high intensity), the next day should be an easier day (low intensity). This will enable your body to recover more easily, and help to prevent overreaching and overuse injuries.

Here are some sample ideas of what is categorised as high and low:
High:

* Heavy weight training
* Sprints
* Plyometric Drills
* Hard sport practise/Competition

Low:

* Easy jogging
* Technique work
* Light weight training
* Massage and other recovery modalities

[Leigh]

I think your workout and diet looks pretty solid, except I would lift heavier weights. Keep the runs in

[jazz 007]

Thanks for the tips,anymore adviceyou have would be useful

[DetoxGuru.com]

how are your energy levels ??

with regards to strength and putting on functional size i found mike mentzers high intensity training ( book ) to be excellent , although alot of people question his methods , it worked for me , albeit you have to rest for days and days so it might not work for you!!

good luck with your training , hard work will pay off eventually :)

[jazz 007]

My energy levels are quite good i will just have to start the programm and see how i feel and how i benefit from it

[DetoxGuru.com]

My energy levels are quite good i will just have to start the programm and see how i feel and how i benefit from it

let us know how you got one , as alex says above if you can go heavy then rest ( active rest ) then you will benefit from the extra weight you are chucking around , even if you can only do smaller sets, and also do at least 5 mins of stretches for each bodypart you are going to cane and 1 warmup set with 1/2 weight.

sometimes i leave each bodypart 4 - 5 days , if its still aching its still recovering thats the way i look at it

[Sports-Select.co.uk]

how are your energy levels ??

with regards to strength and putting on functional size i found mike mentzers high intensity training ( book ) to be excellent , although alot of people question his methods , it worked for me , albeit you have to rest for days and days so it might not work for you!!

good luck with your training , hard work will pay off eventually :)


Mike Mentzer was a bodybuilder writting about bodybuilding. This is EXACTLY THE OPPOSITE of functional size.

[DetoxGuru.com]

works for strength though , and its only used short term , some interesting stuff in his book I am glad i bought it , plus i find him an intersting guy.

buti guess you have a very valid point with the functional aspect!!

[peterm]

Mike Mentzer was a bodybuilder writting about bodybuilding. This is EXACTLY THE OPPOSITE of functional size.

Mentzer wrote about muscle hypertrophy which has a direct relationship to strength.

Size has no inherent quality of function and I do not see how size obtained through Mentzer's HIT method is different to any other.

[Sports-Select.co.uk]

Mentzer wrote about muscle hypertrophy which has a direct relationship to strength.

Size has no inherent quality of function and I do not see how size obtained through Mentzer's HIT method is different to any other.

So what your saying is the biggest guy will always be the strongest?

Size doesn't = strength.

Have a google of sarcoplasmic and myofibril hypertrophy.

And infact bodybuilding style training can negativly impact the force output of a muscle, one example: It doesn't strengthen connective tissues. With weaker connective tissues your body has all kinds off feedback mechanisms to prevent you over straining these tissues so will limit muscular force production.

[stapesmk1]

So what your saying is the biggest guy will always be the strongest?

Size doesn't = strength.

Have a google of sarcoplasmic and myofibril hypertrophy.

And infact bodybuilding style training can negativly impact the force output of a muscle, one example: It doesn't strengthen connective tissues. With weaker connective tissues your body has all kinds off feedback mechanisms to prevent you over straining these tissues so will limit muscular force production.

Nail on head once again Matt.

Stapes

[stapes360]

with regards to strength and putting on functional size i found mike mentzers high intensity training ( book ) to be excellent

Mike Mentzers HIT training is a book about bodybuilding, not developing functional atrength to improve athletic performance. You are correct in that this training method (done correctly with the right amount of rest) will build size (but then so would most training methods if taking the amount of steroids mentzer was), But it willl not develop functional strength. The problems with body building style training are they train muscle groups rather than movements and enery systems, they train alot of isolation exercises which (when overdone) can seriously fuck up your body mechanics. They also almost always completely forget about core strength.

[Rob Hannis]

So what your saying is the biggest guy will always be the strongest?

Size doesn't = strength.

Have a google of sarcoplasmic and myofibril hypertrophy.

And infact bodybuilding style training can negativly impact the force output of a muscle, one example: It doesn't strengthen connective tissues. With weaker connective tissues your body has all kinds off feedback mechanisms to prevent you over straining these tissues so will limit muscular force production.

I'm 62k now and do functional strength and grappling specific conditioning where possible, and I'm a lot stronger than when I was 75k and doing bodybuilding/occasional strength work outs, case closed for me. And I know I am stronger than some of the bigger guys at our gym (well everyone is bigger than me so that doesn't mean a lot!)

Additionally when I switched to more of a strength work out rather than bodybuilding I was regularly lifting a lot more than some of the muscle bound roiders in the gym.

[Duchman]

I'm 62k now and do functional strength and grappling specific conditioning where possible, and I'm a lot stronger than when I was 75k and doing bodybuilding/occasional strength work outs, case closed for me. And I know I am stronger than some of the bigger guys at our gym (well everyone is bigger than me so that doesn't mean a lot!)

Additionally when I switched to more of a strength work out rather than bodybuilding I was regularly lifting a lot more than some of the muscle bound roiders in the gym.

well isnt that hard to say?

I roll with 100 kg guys, and im 68 kg right now. ANd totaly sweeps them pin them and make them feel useless. Proper technique will make you feel a lot stronger

[Leigh]

I just got back from the gym. Some geezers doing biceps curls and shrugs, so I posed off in front of them and said how great I look after doing a session of ballistic lifts

This doesn't add anything constructive to the thread, just demonstrating that I'm also a knob IRL

[peterm]

So what your saying is the biggest guy will always be the strongest?

Size doesn't = strength.

Have a google of sarcoplasmic and myofibril hypertrophy.

And infact bodybuilding style training can negativly impact the force output of a muscle, one example: It doesn't strengthen connective tissues. With weaker connective tissues your body has all kinds off feedback mechanisms to prevent you over straining these tissues so will limit muscular force production.

No. You are misrepresenting what I said.

I did not say that the biggest guy will always be the strongest. I said that there is a direct relationship between size and strength.

You assertion that size doesn't equal strength is just wrong. Of course there are a number of factors involved in each individuals expression of strength but it is well established that there is a linear relationship between muscle CSA and muscle strength. If I increase my muscle size I will increase my capacity to produce more force. The fact that a smaller individual may be stronger than someone bigger does not undermine this when considering either an individual or the larger population.

I struggle to understand how your experience of the world can be different. There is a good reason why there are weight divisions in combat sports and indeed weightlifting itself. Check out the totals lifted at the Olympics if you do not think that the relationship between size and strength holds good.

My experience: If I equalise training experience the best predictor of strength for a given group on the mat is size.

You will need to define what you mean by "bodybuilding style training" but to say that it doesn't strengthen connective tissue and then to spell out the consequnces of "weakened connective tissue" simply does not follow even if the original assertion were true.

Functional strength as a property of muscle is an absurd concept. What precisely is non functional strength? Whether you have the strength to perform a specific function depends on the function to be performed.

[Leigh]

I agree with peterm. There may be better or worse ways to lift weights for your paticular sport but lifting will make you stronger. and if your muscles get bigger, you will get stronger

That doesn't contradict the fact that some smaller guys are stronger than guys bigger than them