File :-(, x, )
Anonymous
Hey /fit/, I need you to find/make me a workout plan that I can do with just two dumbells. I'll be doing it three times a week, for a month, so each month I'll be doing different workouts. I'm planning to be an MMA fighter, as I am currently training in Muay Thai and taking up Jiu-Jitsu. I need workouts that'll get me in shape for MMA, and for just strength.

Picture related, because it's me. I'm pretty skinny, but I like to build on muscle and just add onto it so I'm thin and fast, and not to mention powerful.
>> Anonymous
go lift in a gym you cheap fuck
>> Anonymous
OP

Oh yeah, forgot to mention that I'm a cheap fuck.
>> Anonymous
Hold one bell in each hand and do punches. Go outside and do jumps where you push off one leg and jump upwards (somewhat like skipping). Alternate legs. Do pull ups (both ways, palms facing towards and knuckles facing towards). The most important thing is eating enough (protein is important). You need to eat. Also if you have time, do head level round house kicks, lots of them.
>> Anonymous
Put both dumb bells in a back pack and put the back pack on. Do push ups like this.
>> Anonymous
youre never going to succeed in MMA if youre not willing to dish out some cash for a gym membership.
>> Anonymous
>>60933
forgot to mention that im a kickboxer at iowa state and have extensive training in tae kwon do, jiu jitsu, systema, grecko roman wrestling and regular boxing.
>> Anonymous
>>60933
This
And the fact that you have no idea whatsoever of how to design a workout
Go get a job
>> Anonymous
OP

I'm only being jewish at the moment, I should get a gym membership after a couple months. Money isn't plentiful for me right now.
>> Anonymous
MMArtist here. When you lift, make sure you do low weight/high rep exercises. You want to build speed and endurance based muscles. Bulk will only slow you down and make you a worse striker. I beat guys much bigger than me all the time cus they're slow as fuck.

WORK THE CORE!!! Pilates plank workouts are phenomenal for this, no shit. Millions of crunches are good to. You fight from your core, not your arms or shoulders. It's where your power is generated, you win or lose with your core muscles.

Squats, billions of them. You want explosive power so "hopping" at the height of your squats is good (obviously not with heavy weights, that could kill you...)

And finally, working with elastics will improved your strikes. Workout elastics are relatively cheap and will increase your striking game logarithmically. Tie one end to a stationary object, and hold the other end and practice your strikes. This will give you phenomenal speed and power in your hand techniques.
>> Anonymous
>>60934
>grecko
>> Anonymous
>>60934
>grecko roman wrestling
>grecko
protip: if you can't spell your martial art, you are a liar when you say you've got extensive training in it
>> Anonymous
>>60929

Dumbbell punches are just dumb. Round houses that high without the proper flexibility is a great way to pull shit.

>>60940
Low weight high rep schemes don't teach speed in the way you're thinking. Sport Specific Practice develops speed. High weight, low rep workouts (not bodybuilding, low reps and long rest periods) combined with SPP train the CNS without adding bulk and thus links strength to speed. Double up a band, wrap around both hands (so it stretches across your back), ground and pound. No point in using weights for endurance if you can just do the movements themselves.
>> rowerfag
>>60940
don't even bother with weighted squats... do squat jumpies (jump as high as you can then land into a squat with good technique)

broken leg stance -- MArtists should know what i mean -- is absolutely wonderful for building stamina. leg strength. and pain tolerance

my challenge to you, OP
1500 squats for the first day of every month replacing any other exercises for that day (toke plenty of breaks, you'll need them)
>> Anonymous
>>60940
Horrible misinformation, best way to build the "core" is:
Deadlifts
Squats
Overhead Squats.

you were spot on about explosive squats, except you SHOULD use so much weight you can't jump, you'll want to do 8 sets, with only 3 fast as possible, heavy as possible squats, it wont build bulk, it will build the CNS (the part of your brain that tells muscles to work)and the stronger your CNS is, the faster you move, harder you hit.

Bodybuilders train using low weight, high reps, high density (low rest period) and high volume (ALOT of sets, and exercises)

For fighters, something like 3 reps, 8 sets, all done as explosively and fast as possible is the best. (Never sacrifice form)

Core exercises for someone who wants to do MMA:
Barbell Row
Weighted Chinups
Weighted Dips
Deadlifts
Squats
Bench press
Clean
Snatch

These are the best exercises when done in low rep, high set high weight, to build explosive power, aswell as a super powerfull "core" as the idiot called it. The power doesn't come from the "core" it actually comes from the hips, which is why squats are so effective.

Best of luck, email me if you wish to talk further.

For the record, I'm not a fighter, but I have an acute interest in the martial arts, and more importantly, the strength conditioning behind it.
>> Anonymous
>>61062
what the FUCK is a broken leg stance? you mean one-leg stance? or cat stance? or empty stance?

i don't know the japanese terms (only chinese) but holy FUCK there's no such thing as "broken leg stance"

WHAT KIND OF FAGGOT WOULD STUDY A MARTIAL ART TEACHING YOU BROKEN LEG STANCE AND COCK HAS BEEN CUT OFF STANCE
>> Anonymous
I assume broken leg stance,unlike chinese animal and shit, is more a refference to the leg position, a broken leg stance therefore is most likely what you'd call a split stance, or for the karate guys, it's like a cat stance, except the weight's evenly distributed on the front and back.

For any aikido trainees, it's like your standard stance that you should have at the start of most standing work you do, except the back foot is pointing forward, not 90 degree to the other.

To the rest of us, I'm pretty sure he's talking about a lunge, but I'm just guessin here.
>> Anonymous
youre too skinny man, not good
>> Anonymous
>>61076
cat stance in karate is a cat stance in kung fu and is NOT a lunge

a lunge is bow and arrow stance in kung fu and in karate is a zenkutsu-dachi
>> Anonymous
Isn't cat stance a bent forward and back leg with all the weight on the back leg...?

and for some reason, I have this odd feeling that different places teach it differently, but thanks anyways, I'll try to remember in future.
>> Anonymous
>>61100
I checked, and yes, you're correct, it's bow and arrow\front stance, or whatever the japenese term was.

Thanks.
>> lolwhatguy
i want to be as skinny as op =+=! GIMI!
>> Anonymous
Gackt?! ^_^
>> Anonymous
A cat stance is fine too...
>> Anonymous
>>61459
Fuck off weaboo!?
>> Anonymous
rosstraining.com

Infinite Intensity. Get it.