Ripptoes

[Nak-Muay]

OK, so I am walking around at 67kg right now, but have been offered a BIG fight at 70kg in December (guy is naturally 72kg, but cutting).

So I really need to get my strength into gear, but keep my speed. I have 8 weeks and think Ripptoes is probably the best way to gain strength that will actually give me benefits in my fight.

What do you think?

Rippetoes:

Week 1:

Monday - Workout A
Wednesday -Workout B
Friday - Workout A

Week 2:

Monday - Workout B
Wednesday - Workout A
Friday - Workout B

Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlift
2x8 Chin-ups
(I treat pull-ups and chins as different exercises)

Workout B
3x5 Squat
3x5 Standing military press
3x5 Power cleans
2x8 Pull-ups

[Maccavelli]

Id focus more of my time on finding an opponent who didnt outweigh me by 5kgs though dude. At your weight thats a lot of weight to be giving away.

Mark Rippetoes stuff is really good, this sort of program is something i usually start people of with as it allows a lot of time for teaching and correcting the squat and deadlift. His starting strenghth book is awesome.

If your new to training make sure someones coaching your lifts. If you have more experience id add in some med ball throws, plyometrics and single leg work.

But again it would be better to have a different opponent.

[Nak-Muay]

Thanks for the advice. Not exactly 'new' to training, but I am novice in comparison to yourself.

I walk around at 67kg, but could easily get up to 68kg-69kg I think, I'm 6 foot tall. Guy I am fighting has to weigh in same day at 70kg, so it's only 1kg-2kg, not 5kg ;) Just realised I didn't mention it is Muay Thai and not MMA :)

Guy I am fighting is 5-0 at 72kg and is due a title shot, seen him fight and thought he was OK. Nothing overly special though, I've been really putting the hours in at the gym right now, think I can beat him and therefore am going to give it a go as I was offered the fight in my home town.

[Leigh]

I agree with Paul. You're far too light for a 70kg fight. I couldn't believe the size of guys like Neil Woods in the UK K1. Probably at least a stone heavier than you

Strength work should be done "off-season" - 8 weeks of weight training in the hope you'll reach targets you never have before and then having a fight is reckless. But hey, so is having a scrap in the first place