Pamilyar ka ba sir@vinch how MMA/BBJ athletes train?
kung sa weightroom almost similar lang din ng ibang athletes training for power/explosiveness. pero pagdating dun sa mismong fighting discipline, hindi. yung kapatid ko, kasi 5 years na yun MMA practitioner. although nakikita ko yung mga training nya, di ko masyado gets yung technicalities. pero minsan sabay kami magbuhat lalo na pag heavy days pero whole body WO sya kasi di sya nagpapaganda ng katawan.
thanks bros! ganyan usually ginagawa ko, mahirap na set yung una ko ginagawa para hindi ako tamadin. favorite ko superset ng compounds (BP & DL, BP & Pull ups or Conv DL & Sumo DL)
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Pamilyar ka ba sir@vinch how MMA/BBJ athletes train?
yare tayo jan papi, baka imbes na bumubuhat tayo ng bakal e hihimas na tayo ng bakal sa rehas pag nahuli...hehehe
BJJ and not BBJ pag BBJ black blow job un hahah
kung sa weightroom almost similar lang din ng ibang athletes training for power/explosiveness. pero pagdating dun sa mismong fighting discipline, hindi. yung kapatid ko, kasi 5 years na yun MMA practitioner. although nakikita ko yung mga training nya, di ko masyado gets yung technicalities. pero minsan sabay kami magbuhat lalo na pag heavy days pero whole body WO sya kasi di sya nagpapaganda ng katawan.
Duration 8:20-10:30am
walk 20 minutes
stretching 10 minutes
Incline BP superset with Flat BP
200lbs x 15 / 200lbs x 15
220lbs x 12 / 220lbs x 12
240lbs x 9 / 240lbs x 7
Flat DB press
80lbs x 15
Incline DB press
70lbs x 20 x 2
Pec deck
120lbs x 15 x 6
Incline DB flyes
40lbs x 12 x 3
Dips
BW x 15 x 3
Tricep / rope pressdown
Walk home 20 minutes
thanks bros! ganyan usually ginagawa ko, mahirap na set yung una ko ginagawa para hindi ako tamadin. favorite ko superset ng compounds (BP & DL, BP & Pull ups or Conv DL & Sumo DL)
bukas baka sa mega power. or pag nakapagcardio ako ng madaling araw, sa condo na lang ako magbubuhat sa hapon.
sunday cardio lang ng madaling araw or rest day.
tara, dayo ka sa metroflex ng pasay lol
Di bale mas magkaka time na ko sa mga gwo pag weekends hehe
If ever mga hapon pa.
Sunday baka bodyplus.
Sabi ko na nga ba't may mali akong napost nung isang araw. Dyahe nanaman sa puyat nitong nakaraang araw...
Duration 9:30-11:40am
Walk 20 minutes
Stretching 10 minutes
Deadlift
345lbs x 5
365lbs x 3
385lbs x 3
395lbs x 3
HS pulldown
200lbs x 20
240lbs x 15
260lbs x 15
Vbar pulldown
200lbs x 20
240lbs x 15
Underhand pulldown
240lbs x 12 x 3
Supported DB rows
70lbs x 15, 12, 10
DB curls / hammer curls
Walk home 20 minutes
Duration 5:10-6:20am
Fast walk / jogging 20 minutes
Sprints intervals 30 minutes
Walk home 20 minutes
Duration 8:40-11:00am
walk 20 minutes
Stretching 10 minutes
DB press superset with wide machine rows
60lbs x 20 / 150lbs x 15
70lbs x 15 / 150lbs x 15
HS shoulder press superset with rear delt DB rows
200lbs x 12 / 70lbs x 15
200lbs x 12 / 70lbs x 12
200lbs x 12 (dropset)
150lbs x 12
100lbs x 12
rear / side / front raises
Shrugs
230lbs x 20
280lbs x 15
330lbs x 15
abwork 15 minutes
walk home 20 minutes
Duration 5:10-6:20am
Fast walk / jogging 20 minutes
Sprints intervals 30 minutes
Walk home 20 minutes
Training#2
Duration 10:15-11:00am
Deadlift
235lbs x 8 x 2
265lbs x 8 x 2
305lbs x 4
Neutral grip pullups
BW x 20, 15, 15, 12
Underhand pullups
BW x 12 x 3
One Arm DB rows
100lbs x 12 x 2 sets per arm
Cable rows
160lbs x 15 x 4
Duration 5:30-8:10pm
Walk 20 minutes
Stretching 10 minutes
Legpress (warm up)
300lbs x 15 x 3
Squats
220lbs x 15 x 3
250lbs x 12 x 3
Front squats
120lbs x 18
150lbs x 15
160lbs x 12
Squats
220lbs x 15
250lbs x 12
260lbs x 10
Leg extensions
180lbs x 12 x 10
Leg curl 130lbs x 12
Standing calf raises
500lbs x 20 x 10
Abwork 15 minutes
Walk home 20 minutes
Duration 5:25-6:30am
Walk / jogging 20 minutes
Sprints 25 mintes
Walk home 20 minutes
Duration 3:00-5:30pm
Walk 25 minutes
Stretching 10 minutes
Incline BP superset with CGBP
220lbs x 12 / 200lbs x 12
250lbs x 9 / 200lbs x 12
Flat BP
220lbs x 12
Incline DB press
80lbs x 15 x 2
HS decline press
240lbs x 12
270lbs x 12
Pec deck
110lbs x 15 x 3
100lbs x 12 superset with dips BW x 20 (3 sets)
Circuit#1
Rope pressdown / front raises / side laterals
Circuit#2
BB curl / rear raises/ tricep pressdown
DB curls / hammer curls
Abwork 10 minutes
Walk home 20 minutes
Duration 5:20-6:30am
Walk 15 minutes
Sprints 30 minutes
Walk home 25 minutes
Training#2
Duration 2:35-4:30pm
Stretching 10 minutes
Deadlift
315lbs x 8
365lbs x 6
385lbs x 3
HS low row (3 grip variations)
230lbs x 10, 10, 10 x 2 sets
250lbs x 10, 8, 7 x 2 sets
HS pulldown (neutral grip)
170lbs x 12 x 2
130lbs x 15
Cable rows
150lbs x 15 x 2
Reverse pec deck
80lbs x 12 x 3
DB curls / tricep pressdown
Abwork 10 minutes
Duration 5:00-6:15am
fast walk 15 minutes
Sprints / jogging 40 minutes
walk home 20 minutes