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Thread: Calisthenics routine (combat)

  1. #1
    cecowe is offline Junior Member
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    Angry Calisthenics routine (combat)

    Dear Sirs,
    I need your advice about some kind of routine including pushups, pullups and pistols. I've been over(training) every day since year and a half doing endless sets and reps. My body shape and strength is phenomenal right now but I'm tired all the time, every day. So my point may I keep this shape and strength while doing less. I mean I can go 5x5 pullups, pushups and pistols every day but my dominance in MMA and BJJ will disappear for sure. I've tried Mark's starting strength but It was useless. So what do you think?
    I have Pavel's Naked warrior.


    My recent feats:
    6 consecutive muscle ups
    10 pistol squat for leg
    3 full reps handstand pushups

    Past injuries:
    sprained ankle (few times the one) - so pistols fix that

    P.S. Please don't post advices for rest days ;(

  2. #2
    ad5ly is offline Senior Member
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    Train according to your top goal. If mma or krav maga is THAT goal then train as they do. It sounds like mma is your primary activity goal. You did mention "over training". So don't do that. Fact is you can't have it all. Everyone has different tolerances to exercise. If you feel tired all the time then let some things go...Dennis
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  3. #3
    cecowe is offline Junior Member
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    OK. So how about GtG 5 days a week but including pullups/pushups/pistols?
    That's all I need.
    Or just:
    M: Pull
    T: Push
    W: Legs
    T: Pull
    F: Push

    M: Legs
    T: Pull
    W: Push
    T: Legs
    F: Pull

    etc.

  4. #4
    306pelusa is offline Senior Member
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    Quote Originally Posted by cecowe View Post
    OK. So how about GtG 5 days a week but including pullups/pushups/pistols?
    GTG is a method to improve in a movement pattern by doing it a lot. It's literally like learning how to do a movement better. This works well for complex movement patterns, especially newer ones. But fundamental stuff like Push-ups and Pull-ups, especially when you've done them for many months, won't benefit as much. You might find yourself going through the motions, not getting anywhere.

    Your dislike of rest days is beyond me. Rest days is exactly how we can all manage pushing hard in a session, making progress, and still not overtrain.

    If you train almost daily, with that split, you're asking recovery of your body after each of those days. Compare that split to this routine:

    M: Workout (Pushups/Pullups/Pistols)
    T: Rest
    W: Workout (Pushups/Pullups/Pistols)
    Th: Rest
    F: Workout (Pushups/Pullups/Pistols)
    Weekend: Rest

    By compressing your sessions into full-body days, you get to do each movement more often than with the split (better improvement), you get more rest days (no overtraining), and you suddenly don't have to do endless reps/sets. If you had a pull day, all you're doing are Pull-ups. With a full body routine, you can do circuits of Pull-ups/Push-ups/Pistols. A better use of your time, you won't need as many sets for a good session, and you'll achieve a better systematic stress by training multiple muscle groups.

    The last thing to prevent overtraining is focusing on strength. Select harder variations for Push-ups and add a bit of weight to your Pullups and Pistols. That will cut the reps/volume a good amount, which is what causes the fatigue.

    Hope that helps
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  5. #5
    NSmetzer is offline Senior Member
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    The first question would be how often you train MMA? That alone can provide all the conditioning you require. It becomes dangerous to do more outside of your MMA. You could potentially adopt a strength building routine like Starting Strength. The increased strength in any facet would put you head and shoulders above others in MMA.

    You say that your body shape and strength is phenomenal. What strength levels are you considering to be phenomenal? Do you focus on relative strength or absolute strength? Do you have a respectable deadlift, press, and squat? Do you perform advanced calisthenics movements? Or do you look to achieve a combination? No offense, but I am sure you're strength levels are not as advanced as they could be. Again, their is a point of diminishing returns, so a certain level of strength should be enough, but nobody really knows what that should be.
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  6. #6
    cecowe is offline Junior Member
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    Quote Originally Posted by NSmetzer View Post
    The first question would be how often you train MMA? That alone can provide all the conditioning you require. It becomes dangerous to do more outside of your MMA. You could potentially adopt a strength building routine like Starting Strength. The increased strength in any facet would put you head and shoulders above others in MMA.

    You say that your body shape and strength is phenomenal. What strength levels are you considering to be phenomenal? Do you focus on relative strength or absolute strength? Do you have a respectable deadlift, press, and squat? Do you perform advanced calisthenics movements? Or do you look to achieve a combination? No offense, but I am sure you're strength levels are not as advanced as they could be. Again, their is a point of diminishing returns, so a certain level of strength should be enough, but nobody really knows what that should be.
    Hello,
    I mean my current shape and strength (endurance) at this moment is all I need. I just want maintain this level with less effort. How about overtraining three times a week but separating? Pull/push/legs for the win?

  7. #7
    NSmetzer is offline Senior Member
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    If you wish to maintain endurance with less effort, you absolutely need a strength program. I would suggest the 5/3/1 program for the 2 day a week full body split. Do the minimum prescribed sets and reps only. No assistance work unless its the bodyweight template.

    I read this explained once and I am going to try to re-explain the reasoning for an absolute strength program. Imagind two wrestlers, where one has double the strength of the other, but only half the endurance. If the two wrestlers begin to push against each other; one wrestler only needs to use 50% of his strength where the other needs 100%. Despite the fact that the weaker wrestler has double the endurance; he would gas out much quicker than the stronger wrestler. Not many people, even highly trained MMA fighters, can maintain 100% effort for very long.
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  8. #8
    cecowe is offline Junior Member
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    Thank you very much. You are great guys!

  9. #9
    306pelusa is offline Senior Member
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    Quote Originally Posted by cecowe View Post
    Pull/push/legs for the win?
    In the past, I have done an exercise like weighted Pull-ups once a week (using 5/3/1 coincidentally!) and it wasn't that great. I barely improved by about 5 lbs every month (which was a bit slow for my taste).

    I will concede I did not get weaker though, so NSmetzer is right. It will maintain. But it will be hard to improve (or at least, it was for me).

    Good luck
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  10. #10
    cecowe is offline Junior Member
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    I have one more question. I'm currently reading Convict Conditioning. What Wade is willing to say with 2 sets of 50 reps?
    If I am able to do 20 rep in the first set and 20 in the second set.
    Or I should do 50 reps to move on set two?

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