What Time Does Academy Sports Close Today latest 2023

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Body Building Workout Program For an MMA Fighter?

Question: I am an aspiring MMA fighter. I currently train jiu-jitsu and kickboxing a total of three to four times a week. My question is about weightlifting/cardio. I want to make sure my training is tailored to my goals. Here’s a breakdown of what I’m currently doing. Does it look good?

Day 1 :

1 hour of cardio before training (chest and triceps 🙂

Flat Bench Dumbbell Press 3 x 14-20

Incline dumbbell press 3 x 14-20

Refuse press 3 x 14-20

Cable Fly 3 x 14-20 (Dips 3 x 14-20

3 x 14-20 push cable

Single Arm Overhand Thrust 3 x 14-20

Day 2:

1 hour of cardio 2 hours before training

Shoulders and abs

(Smith Military Press 4/5 x 10-12

Side elevation 4/5 x 10-12 (Front elevation 4/5 x 10-12

Shrug 4/5 x 10-12

abs

Day 3:

Same cardio as day 1

Back and biceps

(Lat Pull Down 4/5 8-12

Seated row 4 x 8-12

Upper cable row 4 x 8-12

Rear extension 4 x 12-20

Curl preacher 4 x 6-10

Curl with dumbbells 4 x 4-8

Seated curl 4 x 8-10

Cable loop 4 x 8-12

Day 4:

1h cardio

Day 5:

Same Chest routine as Monday

Day 6:

Legs(

45 degree leg press 4 x 8-12

Leg extension 4 x 8-12 (leg curl 4 x 8-12)

Calf raises 4 x 8-15

Answer: This is a typical bodybuilding program and not very useful for a budding MMA fighter, any sport of grappling or any other sport for that matter. Here are some problems with your current program:

1) You train too often. You don’t get stronger by lifting weights, but rather through the recovery process that should take place. According to your schedule, you only rest one day and as far as I know you continue to do jiu-jitsu or kickboxing on that day since you didn’t specify on which days you do them.

2) You are doing too many sets per muscle group. On Day 1 alone, there are 12 sets just for the chest. It’s way too much. You should focus on the minimum amount required to get the desired training adaptation. Any more than that and you just reduce your energy reserves that could be used for recovery.

3) Several of the exercises chosen are bad choices (leg extensions, smith machine press, front raise, cable flyes, etc.) or redundant. For example, all of your elbow curl exercises (bicep exercises) are with an underhand grip and again, you don’t need 16 sets to get the job done.

4) The strength qualities required for MMA or any other grappling sport are: relative strength, explosive strength and strength endurance. (Functional hypertrophy can also be included unless your body fat is very low and you are already in your weight class.) The majority of your rep ranges are for strength/endurance. There is no work done for the other two qualities of strength.

5) You perform straight sets when you should be super defining antagonistic muscle groups. This will allow you to accomplish more work in a shorter unit of time and ensure that your body is balanced on both sides of the joints so that you are structurally sound.

An example of straight sets is to do one set of dumbbell bench press, rest, and then do another set of dumbbell bench press. An example of super defined antagonistic muscle groups would be to do a dumbbell bench press set, rest for the desired amount of time based on your goals, then do a seated cable row set.

6) The cardio workouts you do are way too long and close to your strength workouts. Stop doing cardio before lifting weights and don’t do traditional aerobic-based cardio. You should receive plenty of effective conditioning while training in your sport. If you’re not, you need to time your rest intervals between rounds and make sure they’re progressive. If you can’t do it, ask your trainer to do it for you.

Since there is no off season for your sport and you train for it three to four times a week, you have to worry about the weather so as not to train too much, therefore, you must select exercises that give you the most return on your investment. I would also only do strength training two to three times a week. I can’t promise you that you still can’t overtrain because I don’t have enough information about you (namely diet), but there’s definitely less chance than what you’re currently doing.

Here are some top exercise choices. Select only one exercise from each group:

Pressing exercises:

Incline dumbbell press, palms facing each other

Parallel bar dips (closed-grip dumbbell bench press, shoulder-width grip)

Dumbbell or Dumbbell Floor Press (Standing Dumbbell Press

Upper body pulling exercises:

Parallel Pull Ups

Shoulder-width pull-ups (overhand wide-grip pull-ups)

Incline Dumbbell Rows (One-Arm Dumbbell Row)

String face pulls (parallel grip seated rows)

Exercises for dominant legs, hips and knees:

Back Squats (Front Squats)

Dead lifts, clean-grip, sumo or snatch-grip

Romanian Dead Lifts

Power cleans

Split squats

Lunges, decelerations or accelerations

Help/remedial exercises:

Family of elbow flexors (biceps)

(Family elbow extension (tricep)

(Family of external rotators

(Calf family(

abdominal family

So here’s an example of a three-day routine that shouldn’t take more than an hour. (Exercise, sets x reps, tempo and rest interval are listed):

Day 1

(A. Power Cleans: 4 x 3-5 x 11X0 x 240 seconds rest

B1. Standing dumbbell press: 4 x 3-5 x 20X0 x 120 seconds rest

B2. Parallel pull in grip: 4 x 3-5 x 3010 x 120 seconds rest

C1. Lying Decline Dumbbell Triceps Extension: 3 x 6-8 x 30 10 x 90 seconds rest

C2. Seated Zottman Curls: 3 x 6-8 x 3010 x 90 seconds rest

Day 2

(A. Deadlift in clean grip: 3 x 6-8 x 2110 x 180 seconds of rest

B1. Floor press with dumbbells: 3 x 6-8 x 31X0 x 90 seconds of rest

B2. Single arm dumbbell row: 3x 6-8 x 3110 x 90 seconds rest

C1. Incline Bench Rise: 3 x 10-12 x 60 seconds rest

C2. Tilt garhammer relaunch: 3 x 10-12 x 3020 x 60 seconds rest

Day 3

(A. Telemark Squat: 3 x 12-15 x 2010 x 75 seconds rest

B1. Parallel dip: 3 x AMRAP (as many reps as possible) with bodyweight x 2010 x 60 seconds rest

B2. Seated Overhand Cable Rows: 3 x 12-15 x 2011 x 60 seconds rest

C1. Seated dumbbell external rotation, arm on knee: 3 x 10-12 x 3010 x 60 seconds rest (C2.) Seated calf raise: 3 x 15-20 x 2210 x 60 seconds rest

Take a day off between workouts.

Once every four to six workouts, you should change all of the loading settings: sets, reps, tempo, rest interval, and exercise selection.

Keep in mind that this is just a sample program and there are many other great exercises you could do that will also help you, so a weightlifting program is more specific for you, I should do a structural balance assessment on you and get more detailed information.

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