BoxRec

Hi gents,

Last week I embarked on a new routine as I felt I just needed to shake things up a bit and this coincided with having a good chat with a PT who trains in BJJ and who has trained under Steve Maxwell. He's put it together for me in a bid to complement the ongoing MMA training and to also minimise risk of injury (e.g. kettlebell clean and jerk doesn't have same joint impact as barbell equivalent), so thought I'd share it with you guys in case you find it of value - Eddie and Poncey, you guys may find the strength programme interesting as it's primarily based around bodyweight work and static strength stuff - it's all single sets and maximum reps or hold for time. I'm looking to do each twice a week:

WO1 (CV)
jump rope 1000 revolutions (with a heavy rope if you have one)
run – 2500m
Kettlebell Clean & Jerk 100 reps (50 each side)
50 Deck Squats
Kettlebell Snatch 100 reps (50 each side)
Battling Ropes 1000 reps

WO2 (strength)
Handstand Hold Against Wall
Frog Stand
Pull Up Hold (throat to bar pull up) 10 second Count – full extend and repeat
Ring or TRX Push Ups, When arms are extended rotate wrist bringing little fingers towards each other
Dips on Rings / TRX – lean forward on descent and arms again rotate as above on ascent
Chin Up With Knee Tuck – Hold for 5 second count at top
L – Sit Hold on Floor for 1 minute – every time you drop down take a 30 second rest and repeat until 1 minute has been completed (if you cannot perform an L-Sit I will give a variation
One Legged Good Morning
Slow High Tension Squat on Toes
Harop Leg Curl
Alt One Arm + Leg Hold from plank
Side Plank with Slow leg raise

I'm already aching from the strength routine that we ran through two days ago. The L-Sit hold brutalized me in particular, along with the tension squat on toes. The aim is obviously to improve times/reps on a weekly basis, but we're going to be changing it up every four weeks, with progression work where relevant. Will keep you posted!

The chin-up and pull-up variations sound interesting - will give these a go later in the week. Most of my back routine is based around body weight training, so I'm always lloking for new variations.

Cheers

jonoevansla wrote:The chin-up and pull-up variations sound interesting - will give these a go later in the week. Most of my back routine is based around body weight training, so I'm always lloking for new variations.

Cheers

Pleasure mate. What I found most interesting after running through it for the first time was the way I just felt drained afterwards - not in a smashed, lying on the floor sort of way (as I would after doing a crossfit met con, for example), but more as if someone had sucked the life out of me with a syringe. Meant to be doing it for a second time tonight, but got smashed at wrestling last night so shoulder is giving me grief, so may hold off till tomorrow morning

It looks a killer! Always good to throw in a new routine occasionally.

Tried the pull-up & chin-up variations at the weekend, and had a good workout with them. Did the following:-

3 sets bent over rows
2 sets normal pull-ups
3 sets pull ups with 5 sec pause at top
3 sets chin ups bringing knees up to chest
3 sets of normal pull-ups (fast reps with short rest between sets)
3 x barbell curls
3 x preacher curls

Will definitely do them intermittently as part of my routine.

jonoevansla wrote:Tried the pull-up & chin-up variations at the weekend, and had a good workout with them. Did the following:-

3 sets bent over rows
2 sets normal pull-ups
3 sets pull ups with 5 sec pause at top
3 sets chin ups bringing knees up to chest
3 sets of normal pull-ups (fast reps with short rest between sets)
3 x barbell curls
3 x preacher curls

Will definitely do them intermittently as part of my routine.

Nice work. I'm two weeks in now and really enjoying the whole routine. The L-sit holds are murderous though!

I bet they are! I'll give them a go - I'm not feeling too optimistic about them though!