Training Regimens

[The Great Cochrane]

So for anybody who's extreme about their fitness I just want to know what their training regimens are and see what people do in order to stay shape. And possiply swap workout regimens for future use!

Mind you, I do this strictly to stay lean so people may have different regimens depending on what results the want. Either way, I'm interested to hear the possibilities.

Monday (MMA)
Muay Thai (6:00 pm - 7:15 pm)
Brazilian Jiu Jitsu (7:15 pm - 8:30 pm)
Wrox [Boxing and Wrestling] (8:30 pm - 9:30 pm)

Tuesday (Push Muscles)
15 minute treadmill run with 1 minute break every 5 minutes than increase of speed
Bench Press (15 x 3)
Incline Press (15 x 3)
Flies (15 x 3)
Decline Press (15 x 3)
Skull Crushers (15 x 3)
Military Press (15 x 3)
Arnold Press (15 x 3)

Wednesday (MMA)
Boxing (6:00 - 7:00 pm)
Wrestling (7:00 pm - 8:15 pm)
Muay Thai (8:15 pm - 9:30 pm)

Thursday (Pull Muscles)
15 minute swim with 1 minute rest every 5 minutes
Dumbell Curl (15 x 3)
Barbell Curl (15 x 3)
Dumbell Row (15 x 3)
Bent over barbell row (15 x 3)
Deadlift (15 x 3)

Friday (MMA)
Muay Thai (6:00 pm - 7:00 pm)
BJJ (7:00 pm - 8:15 pm)
Boxing (8:15 pm - 9:00 pm)

Saturday (Legs and Abs)
15 minute treadmill run with 1 minute break every 5 minutes than increase of speed
Dumbell Squats (15 x 3)
Plate Lunges (15 x 3)
Leg Curl (15 x 3)
Weighted crunches (15 x 3)
Weighted jacknifes (15 x 3)
Weighted leg raises (15 x 3)

---------------------------------------------------------------

Well, that's the week for me. Let's hear it from you guys!

 

[Postman Dave]

My chosen sport is running, so my priorities are, like you, to stay lean but also to build up strength in my muscles. I don't have a strict regiment due to my work hours changing every week. I should also note that my next big race isn't until September so my routine is more based around keeping my fitness ticked over and by working on stuff like running posture and breathing before the hard work kicks in in July.

As a general rule, I get the following done pretty much every week, which day varies depending upon work and other commitments.

Spoiler

Gym Sessions

1st session:
- Leg Strengthening
Donkey Kicks x 100 (50 on each leg)
Wall Press (30 secs per rep, 3 times each leg)
Single Leg Balance on Forefoot (3 times each leg)
Eccentric Heel Drops (15 reps each leg x 3)
Clam Shells (30 reps each side x 2)

- Plyometrics
Standing Jumps (20 reps x 2)
Lateral Jumps (15 reps x 2)

- Core Strengthening
Squats with a Twist (20 reps x 3)
Lunges With a Twist (20 reps x 3)
Kneeling Knee Thrusts (20 reps x 2)
Elevated Knee Thrusts (10 reps x 2)
Elevated Knee Thrusts to the Side (10 reps x 2)

Finishing with however many press ups I can manage, planking for 1 minute and finishing with a Farmers Walk.

2nd Session

Clean & Jerk (Increasing weights at lower intervals)
Barbell Squat (Same)
Chest Press (Same)
Dumbbell Chest Press (Same)
Seated Dumbbell Shoulder Press (Same)
Dumbbell Deadlift (Same)
Alternating Pull-Ups and Dips (6 reps of each x 3)
Plus whatever other exercise I can do depending upon which weights are available.

Finishing with however many press ups I can manage and planking for 1 minute

And that's back up by two Yoga sessions per week, plus two runs (one short but fast, one long but fast). I ride the bike to and from work and the gym too, so there's another bit of exercise.

As I said, this will change greatly once July hits.

 

[The Great Cochrane]

Props for doing plyometics, those have always been a bitch for me due to my poor muscle endurance.

 

[Postman Dave]

Props for doing plyometics, those have always been a bitch for me due to my poor muscle endurance.

I'm not a huge fan of them myself but I've got to due to the punishment my legs take whilst running.

I'd love to have a set up like yours where I can dedicate days to different muscle groups, but alas I gotta do what I can with the time I'm given.

 

[The Great Cochrane]

Yeah it's a good program, and one thing I always run by people is to push yourself at the last sets. Although usually in the last 3 weeks of the program I tend to beef things up. Instead of a 15 minute run I'll do a 25 minute run/swim with a 1 minute break in between 5 minute intervals and increase my sets to 5. It's a bitch, but anybody who works out knows the benefit of hard work.

Diet's also a very big part of staying lean, I tend to eat a lean diet of chicken, fish and veggies... if any carbs it's usually whole wheat rice. On top of that I also use some Musclepharm combat protein for after workouts and assault powder for pre workout. And I also take some Xcore Xcess to lean out for fight time. Mind you, I don't mind having what I call an "epic cheat day" every once in a blue moon. : One day I downed a little cesars pizza with some chicken wings than my buddy came over with some McDonalds than I had 8 chicken nuggets and two junior chickens and a double cheeseburger... some of you will probably have a heart attack just reading that.

 

[Sabretooth]

I do one day cardio, one day muscle. On the cardio day I climb stairs for 15 minutes then treadmill on high speed for 5 minutes. On muscle day, I do 50 reps on basically every machine. When I'm home and bored, I'll do push-ups and sit-ups

 

[Hoss]

Well since I quit MMA I've been less driven to get workouts in on a regular basis but this year I'll be hitting up my college's SUPER NICE rec center as often as possible. I laid off the GNC products but I'm going to start using C4 (for the creatine) as my pre-workout and I'm going to be looking for some advice on what other supplements to work in my rotation. As of right now I work out 3 days a week but it's not so much strength training as general conditioning. The majority of my fitness comes from playing recreational basketball for an hour 5 times a week on top of those workouts. I'm in shape just fine but as far as getting my flex on goes, I've been lacking. This summer is going to change that. By the way, here are some pics of the rec center...

As you can see it's complete with a pretty big workout region, tons of machines. But there's an indoor basketball court also, eight outdoor courts, a beach volleyball area, heated/cooled pool, 18-person hot tub, track and tennis court AND a rock wall and it's all mine FREE OF CHARGE as a student. And I'm telling you these things are brand spanking new. Super nice facilities.

 

[Postman Dave]

that pool is ridiculous for a gym. Looks like something you'd find on a cruise ship, haha.

Super swank place.

 

[The Great Cochrane]

Well since I quit MMA I've been less driven to get workouts in on a regular basis but this year I'll be hitting up my college's SUPER NICE rec center as often as possible. I laid off the GNC products but I'm going to start using C4 (for the creatine) as my pre-workout and I'm going to be looking for some advice on what other supplements to work in my rotation.

You need any advice on supplements, than come to me, bro. I have quite a bit of knowledge in them.. C4 is actually pretty good, I got a shitload of free samples of it from Popeye's one day and when I ran out of assault I started using those pacakges.

Also those machines are at good life fitnesses across Canada, I could tell from the diagrams... and of course the name.

Fancy shit, homie. But you missed the main just of it :. What exactly do you do?