Time to switch routines!

Discussion in 'Health and Fitness' started by Pompeythegreat, Mar 5, 2013.

  1. Pompeythegreat

    Pompeythegreat Im Very White Aparently

    So up until now I had been doing a highly mashed version of Starting Strength, but now I have a competition coming up in 12 weeks and I need to make my cardio passable so I'm not getting destroyed due to being unprepared. So heres the pitch:

    Mondays:
    Kettlebell Circuits

    Tuesday:
    Judo

    Wednesday:
    Kettlebell Circuits

    Thursday:
    Judo

    Friday:
    Sprints

    I think that the kettlebells will be this:

    KC1
    1x20 Renegade Rows
    1x20 Clean & Press
    1x20 Swings
    1x5 Turkish Get Ups
    X3

    KC2
    1x20 Split Squats
    1x20 Clean & Snatch
    1x20 Med Ball Slams
    1x3 Suitcase Walks

    Sprints
    Light Calistetics
    1.6 km Run
    5x100 Sprints

    Any advice/critisims are welcome! Feel free to change the routine as you want!

    Thanks
     
  2. Hannibal

    Hannibal Cry HAVOC and let slip the Dogs of War!!! Supporter

    You need more Jeet Kune Do in there... :evil: :D

    Have you thought about throwing a "Karl Gotch Bible" in once or twice a week? That will whip you into shape in no time at all!
     
  3. Pompeythegreat

    Pompeythegreat Im Very White Aparently

    Oh jeez I know! I was going to come last week but then I was roped into meeting some of your coworkers.

    Maybe I will trade the sprints out for Gotch's Bible
     
  4. Hannibal

    Hannibal Cry HAVOC and let slip the Dogs of War!!! Supporter

    You won't regret it!
     
  5. Hannibal

    Hannibal Cry HAVOC and let slip the Dogs of War!!! Supporter

    Amicably I hope!
     
  6. Pompeythegreat

    Pompeythegreat Im Very White Aparently

    I'm afraid not he was brought in by his family as a threat. Stupid girls with Uncles in the police force.
     
  7. Hannibal

    Hannibal Cry HAVOC and let slip the Dogs of War!!! Supporter

    Yeah we get a few of that tye of thing - if you feel he overstepped feel free to lodge a complaint. Our job is hard enough as it is!
     
  8. Pompeythegreat

    Pompeythegreat Im Very White Aparently

    No he was totally cool, it was really nice to meet him actually.
     
  9. Hannibal

    Hannibal Cry HAVOC and let slip the Dogs of War!!! Supporter

    Just read your PM - he is a really nice guy actually
     
  10. Mangosteen

    Mangosteen Hold strong not

    i'll throw this out there. read the article
    http://www.scramblestuff.com/workable-periodisation-for-mma/

    Flow the flow diagram
    you'll be doing 12 weeks total

    First 4 weeks: strength or power
    you could probably keep on the starting strength exercise list
    do this by increasing load and lowering reps e.g.
    week 1 3x5 (ramped so that the load on the last set has the highest load)
    week 2 3x4 (ramped)
    week 3 3x3 (ramped)
    week 4 4x2 (ramped) Try for a PR on the last set

    8 weeks
    then work on conditioning like you've outlined but keep one lifting day to maintain strength on the the monday instead of kettlebells. Use the starting programming (personally i would use the squat day as it's less tiring than the deadlift day for the start of the week)
     
  11. Pompeythegreat

    Pompeythegreat Im Very White Aparently

    Thanks for that, The article was really interesting, and I will definatly follow your suggestions for doing this. Thanks!
     
  12. Pompeythegreat

    Pompeythegreat Im Very White Aparently

    I think that it would be helpful if I was ready to compete year round, and just kept building on my base. That way I wont have made dashes to get into shape.
     
  13. Mangosteen

    Mangosteen Hold strong not

    no one is ready to compete year round, if they were they wouldnt go through 12 weeks!
    periodisations!

    you've been building strength base like the article says, conditioning is always last, you just need to work on peaking the power and strength then maintaining for 4 weeks and then go into your 8 weeks of conditioning like you listed i the OP
     
  14. Pompeythegreat

    Pompeythegreat Im Very White Aparently

    Well, relitivly, Martin Rooney believes that all atheletes should be almost ready for competition for most of the year.
     
  15. Pompeythegreat

    Pompeythegreat Im Very White Aparently

    Change of plans, Found out that i might be going to Edmonton International Tournament on April 6. I have a month to get conditioning up, effective tomorrow. My conditioning won't be great, but whatever at least I will have a base.
     
  16. Dao

    Dao Valued Member

    G'day,
    Regardless of what routine you use I would suggest you throw in a set of Tabata sprints 3 times per week with at least one rest day between.
    Do this between now and April 6th and you may even notice modest improvements in stamina and conditioning, particularly for a sport like Judo.

    Dao
     
  17. icefield

    icefield Valued Member

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