Training days + Training times

irishvibez

I try my best to be consistent with days i train and days i spend in the gym. My currant week looks like this:

Monday evening - Training 1.5hours CV+ Core (i do MMA training)
Tuesday - Rest
Wednesday Morning: Weight training 40 mins + 15 mins CV
Thursday - Rest
Friday evening - Same as monday
Saturday - Rest
Sunday - Same as wednesday

Is it wise to train twice a day, (ie) Weights in morning cv in eveing ???

The problem i have is i find i dont have enough energy to train 2 days in a row.

So my questions are:

Would it be good to introduce swimming instead of rest days? (as a light work out)
Looking at the above how can i improve what im doing?

Although i dont train every day, the days i do train i put in 110% efford.

My goal is weight loss.

I hate training in the evening when the gym is to packed but im lucky i have a job that i can train mornings or even mid day if i want.

Any advice on how i can improve im very grateful

Colm_OReilly

What CV are you doing for MMA? 90 minutes is far too long.

What weights routine are you doing?

What is your diet?

If you schedule your strength & conditioning program effectively there's no reason why you can't train twice a day, and train on consequecutive days. You'll need some rest days but we'll found we can train our athletes in sessions back to back (not ideal but due to time constraints - necessary) without any major loss in performance improvement.

Col

irishvibez

Colm_OReilly wrote: »

What CV are you doing for MMA? 90 minutes is far too long.

What weights routine are you doing?

What is your diet?

If you schedule your strength & conditioning program effectively there's no reason why you can't train twice a day, and train on consequecutive days. You'll need some rest days but we'll found we can train our athletes in sessions back to back (not ideal but due to time constraints - necessary) without any major loss in performance improvement.

Col

90 mins includes warm up, stretchin, alot of core work, warm down. Probably wouldnt be the full 90 mins.

Weights: work the chest, shoulders, back and arms. Low weights and high reps

Diet has been improved drastically this week. Small about of slow release carbs, good quality protein (chicken, Turkkey) plenty veg. Cut out all bad fat foods, soft drinks etc. As i mentioned my diet is only like this short while but im confident i will see results. Also stop eating after 8pm.

I wana just make sure im gettin the most from training. So i was going to make mon 7 fri (cv days) weight days also. Do weights in the morning. And from tue - thur add a day or 2 cv

Colm_OReilly

90 mins includes warm up, stretchin, alot of core work, warm down. Probably wouldnt be the full 90 mins.

"Core work" is generally a buzz term. Hold heavy stuff overhead. Lift heavy things. Do gymnasticy type stuff - pull ups, dips, push ups, handstands. Don't use your time inefficiently by doing lots of crunches and variations.

Trunk flexion isn't a major requirement of many sports. Midline stabilisation is.

Weights: work the chest, shoulders, back and arms. Low weights and high reps

You need to be doing whole body movements. Squats, deadlifts, press, (bench if you're relatively weak). Also start learning and developing the ability to snatch and clean, as MMA will require you to develop explosive hip power.

You should also be using heavy weights, low reps (circa 5 reps). For MMA you're looking for a strength:weight, and the 5 rep mark will work best for this. It will also begin to develop some more muscle mass.

Now, as regards separating CV work and weights work - in MMA you are going to be required to apply maximal and near maximal force while you're heart rate is elevated. Also, the force/effort you need to apply will not be steady state. So unless you are very out of shape, extended runs/cycles/crosstraining sessions will not improve your "fighting" cardio much.

CrossFit stuff will help you hear, as many workouts (referred to as metcons) involve heavy weights combined with running, or another bodyweight activity.

Colm

irishvibez

Colm_OReilly wrote: »

You should also be using heavy weights, low reps (circa 5 reps). For MMA you're looking for a strength:weight, and the 5 rep mark will work best for this. It will also begin to develop some more muscle mass.

Colm

Im only doing mma to help me lose the weight, along with the core work i mentioned we do alot of pad work etc. I lift low weight high rep because i dont want to build. I want to tone. Building muscle mass for the moment is not my goal.

But il look into the crossfit stuff, cheers

Colm_OReilly

Im only doing mma to help me lose the weight, along with the core work i mentioned we do alot of pad work etc. I lift low weight high rep because i dont want to build. I want to tone. Building muscle mass for the moment is not my goal.

Cool. I'd still advise high weights for the following reasons
1) Neuroendocrine Response - all the lovely chemicals that mobilise fat, build muscle, promote repair, etc. are release following intense work
2) Tone is a loosely defined term. Tonus actually refers to the muscles electrochemical readiness to do work (Rippetoe & Kilgore, Practical Programming). The most toned athletes you are going to see are weightlifters and gymnasts, both of whom do intense, heavy work.
3) You can build muscle without putting on too much size/weight. Muscle is more metabolically active - meaning it takes more energy to keep it than it does fat, so it will promote fat loss.

Best of luck, you're obviously very dedicated so I'm sure you'll reach your goal. I'm just trying to get you there as best I can.

Colm

irishvibez

Thanks a mill for that, i have failed at this so many times casue i thought i new it all but in fact i know Sweet FA

Il defo look into the higher weights.

One more thing. Bearing in mind my over all goal do you think that i should go on a protein shake. I was told that taking protein shakes can increase weight. If so do i:

Take it only on days im doing weights?
Bother with in at all?
Or find 1 thats low cal?
Will i replace 1 of my meals with protein shake?

Colm_OReilly

Personally I wouldn't recommend it. You've made massive improvements in your diet already. Too many people go to shakes when they can easily improve their diets.

www.thepaleodiet.com is the next step I'd recommend. But make sure you've gotten used to your current diet. As you've cut out a lot of carbs, your body is going to give out over the next 1-3 weeks until it gets used to running on less carbs, more protein and fat (healthy fats like olive oil, nuts, cheese/milk to some extent)

irishvibez

Thanks again for the advice colm, I will look into the paleo diet.

One last thing

On my weight training days i sometimes feel abit shakey, weak specially after a hard work out. Whats the best post work out meal i should eat to get me goin again?