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| Developing a Routine |
| MMA News Written by Lee Aldridge | |
| Wednesday, 28 July 2004 | |
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Last time, we discussed the various major lifts and some tips for getting the most out of their performance. In order to maximize our results and minimize our overall energy output, we need to structure our routine carefully to work all the major muscle groups, while saving as much energy as possible. Before we get started, there are probably some of you who would like to see demonstrations of proper weightlifting form for the exercises I have www.onlinefitnesssystems.com/demos.html This site shows most all the lifts which could be typically used, and the Now, on to structuring a routine! As stated earlier in these columns, beginners generally do well with lifting 3 times per week. For our purposes, we’ll use a Monday, Wednesday, Friday schedule. This is not written in stone, since you may want to lift on a weekend day, and have another week day off, etc. We will try to work all the major muscle groups each workout (with some exceptions) and spread out the work to maximize our recovery time. LOWER BODY WORK The suggested lower body exercises are squats and deadlifts. You may elect to do calf raises on the third workout day, or allow extra rest for the lower body. These muscles of the lower body are the largest, lift the most weight, and require the most recovery. UPPER BODY WORK The recommended exercises for upper body are bench press, military press, rowing, pullups, dips, and shrugs. Once again, the goal is to work all the major groups, and allow maximal recovery time. SPECIALIZED WORK In this category are the abdominal exercises, neck exercises, and GETTING STARTED!! For each workout day (let’s call them Day 1, Day 2, and Day 3), we should choose exercises which will compliment each other. I like to use one lower body movement, and two major upper body movements on each day. Combined with DAY 1 Warmup: Jumping Jacks, etc. until you feel ready to start. Neck work: It’s best to work the neck when fresh, because any sloppiness can injure you easily! We’ll discuss neck work in a future column. Squats: 3 sets of 10 repetitions, 1-2 minutes rest between sets. Remember to maintain good form, so the weight must be chosen to allow good form! When you are too tired, etc. to finish a set with good form, you should set the weight down. Start out light enough so that you can learn proper form without being overwhelmed by the workload. You ’ll progress fast enough at this exercise, since your legs have the potential for tremendous strength. Be patient and let good form become second nature. Bench press: 3 sets of 10 repetitions, 1-2 minutes rest between sets. Don’t bounce the bar off your chest, work smoothly. Again, choose the weight to allow you to get the feel of the exercise, then move on to the heavier stuff. Rowing: 3 sets of 10 repetitions, 1-2 minutes rest between sets. Keep your legs slightly bent, head up, and abdomen tense to support the lower back. Concentrate on driving the elbows back to behind the line of your body. (Imagine yourself throwing elbow shots at an opponent who has you in a bear hug from behind!) Let the weight down slowly so that it doesn’t jerk your arms straight at the bottom of the motion. Abdominal Work: to be discussed later Grip/forearm work: to be discussed later
Warmup: same as above Neck work: same as above Calf Raise: (optional, you may also work the lower body by doing the "clean" portion of the military press today if desired) Military press: If your legs aren’t too fried from squats, you can combine Pullups: If you can’t do 3 sets of 10, you can perform "negatives", where Abdominal work, grip/forearm work: same as above
Warmup Neck work Deadlift: Back straight as possible, head up, abdomen tensed for support. Start the motion slowly to take the slack out of the entire "system" before jerking the weight up. Once you begin to feel the load tighten your body, then start your pull. This exercise actually uses your legs quite a bit, and is a good lesson on how to lift other objects using mainly your legs. Dips: If 3 sets of 10 gets too easy, you may add weight to your body to Shrugs: Try to touch your shoulders to your ears. Move smoothly and don’t jerk the bar up to achieve full range of motion. You’ll probably be a bit fried from deadlifts, since it works the same muscles in a static way, so choose the weight to allow you to really concentrate on the motion of your shoulder girdle with good form. Abdominal work, grip/forearm work
We’ll cover the specialized exercises ( abs, neck, grip/forearm) in future If you have any questions, or are unsure about how to structure a routine for your needs, I’ll be glad to try to help you out. Remember, this is a sample for beginners! More advanced lifters will have different requirements/goals with their program, and adjustment of the above ideas will be necessary. Advanced lifters may contact me as well to discuss their individual needs. Use the link provided to the left of this column to contact me. I try to respond to each message as quickly as possible. Best of luck! Lee If you would like to contact Mr. Aldridge concerning anything related to the issues he discusses, drop him an email |
Last time, we discussed the various major lifts and some tips for getting the most out of their performance. In order to maximize our results and minimize our overall energy output, we need to structure our routine carefully to work all the major muscle groups, while saving as much energy as possible.| < Prev | Next > |
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