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Ok bro, going by what you've said, if you're doing MMA as in all aspects of unarmed combat you'll need good strength for the wrestling aspect, speed and power for punching/kicking can also be improved with weight training as long as you lift explosively.
I think you could go worse than to try SL 5x5 it's a very basic strength and mass routine. Simple and effective.
What you do is train 3 times per week, work, rest, work, rest, work, rest, rest it doesn't matter which days specifically. You start with very light weights to condition the body into the type of training and prepare it for the heavier weights to come.
The split is
A
squat 5x5
Flat bench 5x5
Pendlay row 5x5
B
Squat 5x5
Overhead press 5x5
Deadlift 5x5
Increase the weight by 5lbs per exercise each workout except for deadlifts, increase them by 10lbs so they keep up with the squats.
What this will do is allow for some good hard intense martial arts training while the weights are still light as the weight increases the overlapping training days will become more noticeable and if you do get a problem from martial arts training just pause the 5x5 program for the exercises affected by the problem. Once you've done 12 weeks at the 5x5 take a week or two off lifting then deload all your weights by about 25% and start again. Your current workouts are too much for your goals IMO. No need for isolation if you're not bodybuilding rows build biceps and presses build triceps more than enough for your goals. If you try this start with just the bar on all leg lifts + OHP and just 80lbs for rows and bench. Judging by your current lifts if you start with these numbers and don't stall out for any reason during the 12 weeks you'll be squatting & deadlifting nearly 200lbs and benching about 180lbs. 20 & 10 lb increase respectively.
I train similarly to you, although I don't grapple, boxing Mondays kickboxing Thursdays, it takes me 3 days to recover from a leg workout so I alternate Thursdays and Fridays. One week I'll have sharp legs and kick everyone in the head the next week they'll be more sluggish because I've trained em that same day. I do chest or shoulders on Monday but it never gets in the way of my boxing training.
Let me know what you think.
I think you could go worse than to try SL 5x5 it's a very basic strength and mass routine. Simple and effective.
What you do is train 3 times per week, work, rest, work, rest, work, rest, rest it doesn't matter which days specifically. You start with very light weights to condition the body into the type of training and prepare it for the heavier weights to come.
The split is
A
squat 5x5
Flat bench 5x5
Pendlay row 5x5
B
Squat 5x5
Overhead press 5x5
Deadlift 5x5
Increase the weight by 5lbs per exercise each workout except for deadlifts, increase them by 10lbs so they keep up with the squats.
What this will do is allow for some good hard intense martial arts training while the weights are still light as the weight increases the overlapping training days will become more noticeable and if you do get a problem from martial arts training just pause the 5x5 program for the exercises affected by the problem. Once you've done 12 weeks at the 5x5 take a week or two off lifting then deload all your weights by about 25% and start again. Your current workouts are too much for your goals IMO. No need for isolation if you're not bodybuilding rows build biceps and presses build triceps more than enough for your goals. If you try this start with just the bar on all leg lifts + OHP and just 80lbs for rows and bench. Judging by your current lifts if you start with these numbers and don't stall out for any reason during the 12 weeks you'll be squatting & deadlifting nearly 200lbs and benching about 180lbs. 20 & 10 lb increase respectively.
I train similarly to you, although I don't grapple, boxing Mondays kickboxing Thursdays, it takes me 3 days to recover from a leg workout so I alternate Thursdays and Fridays. One week I'll have sharp legs and kick everyone in the head the next week they'll be more sluggish because I've trained em that same day. I do chest or shoulders on Monday but it never gets in the way of my boxing training.
Let me know what you think.
