Potrzebna mi Wasza pomoc. Chcialbym zaplanowac sobie kilka schematow treningowych na siłowni,
lecz cwiczenia ktore powiazane sa w jakis sposob ze sztukami walki. Mam na mysli cwiczenia ogolnorozwojowe,
angazujace cale grupy miesni, a nie izolujące. Narazie znalazlem w necie m.in cos takiego:
Sample MMA Gym Workout Routines:
MMA Athletes Routine for Strength and Power
MONDAY
Power Clean - 3 sets of 3 reps warm up, then 3 t5 sets of 3 reps with a work weight, about 80% of a 1RM.
Bench Press - (medium to heavy day)- (if med)- 3 sets of 5 t6 reps warm up then 3 sets of 5 with a work weight. (if heavy)- work up over six sets of 5 t6 reps to limit set of 3 t5 reps on the last set. A rule of thumb puts a limit triple at about 90% of one's 1RM.
Squat - (light speed day)- one warm up set of 10 reps. Then 5 sets of 5 reps with no more than 65% and no more than 60 seconds rest between sets. Start with 60% . Apply 100% effort on every rep and do each rep as fast as possible.
WEDNESDAY
One Power Clean followed by 3 Military Presses followed by 2 Push Presses for 5 reps total per set - 3 warm up sets, then 3 sets of 5 reps with a work weight.
Deadlift - warm up- 10 reps, 6 reps, 4 reps, then the same work weight for 3 t4 sets of 3 t4 reps. The Romanian DL or Straight Back Clean Style DL's are recommended. (On clean DL's use about 80% of your 1RM your first workout.)(On RDL's weight is not as important as doing the exercise correctly with strict form.)
NOTE: Because squats and deadlifts overlap the working of a lot of the same muscles, squats are not recommended the same day as deadlifts.
FRIDAY
Bent Row - 3 sets of 5 t6 reps warm up, then 3 sets of 5 t6 reps with a work weight.
Squat - (medium to heavy day) same formula as BP on Monday.
Bench Press - (light speed day) same formula as Squat on Monday.
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Power Clean-RWANIE
Bench Press-WYCISKANIE NA ŁAWCE POZIOMEJ
Squat-PRZYSIAD
Military Press-BARKI siedząc, przed głową
Push Press-SZTANGA NA WYSOKOSCI KLATKI, UGIĘCIĘ NÓG I WYPCHNIECIE JEJ W GÓRĘ
Deadlift-MARTWY CIĄG
Bent Row - WIOSŁOWANIE HANTLĄ W OPADZIE
Znalazlem to na FightAuthority, tekst po ang, lecz na dole przetlumaczylem cwiczenia, wiec mysle ze wszystko jasne.
Mysle ze znajdzie sie tu kilka osob ktore maja jakies nowe pomysly na cwiczenia tego typu.
Druga sprawa, chcialbym uslyszec od Was jakies propozycje na temat cwiczen typowo pod MMA, typu młot i opona, worek z piaskiem itd. Moze znacie jakies opcje ktore mozna samemu wykonac i powiedzmy
w garazu sie tym katowac.
Jak dotad przegladalem treningi Rossa Enamait'a. Chodzi mi mniej wiecej wlasnie o cos takiego.
Czekam i pozdrawiam!
Spartanie nie pytają: "ilu", lecz: "gdzie są"...