Ws4sb3, mma training frequency thoughts

[19dhart]

Brief history I'm 37, been strength training of and on for years, have trained mma for years, been as heavy as 205 ,dropped down to 150> as a fight weight. I have a laundry list of injuries that I've learned to work thru, currently injury free however relatively weak. Almost 3 years ago meet my fiancé at the mma gym I was training at as the gym itself was shutting down. We have a busy life she is a RN, I work in a family business (cabinet shop ) 4 kids, to many household pets, a few farm animals etc. We have opened a mma/jujitsu gym aimed not at training cage fighters but training individuals and families. I find myself really pressed for time to strength train. Pretty much 3 days a week early morn.
Personal goals are to add a little weight/strength back on my frame while training 4 days a week in jits bearing in mind a lot of that is time I'm giving instruction.
I'm wondering on what people who have used the basic ws4sb lay out think of splitting the third template into a 3 day week with two upper one week and two lower the next? Or would you think it better to stick with one of the first 2 variations including only one lower per week?

[exmgq]

you may wanna give some full body workouts a try. they can work well for strength and fit into a busy schedule in case you miss a session or two. .

and as always you know the kind of training involved with mma stuff and these can be easily molded to fit that as well. in fact i just put together a routine for one of my bjj guys who wants to feel some heavy weight w/out affecting his grappling stuff.

your avi is sick btw....

[19dhart]

you may wanna give some full body workouts a try. they can work well for strength and fit into a busy schedule in case you miss a session or two. .

and as always you know the kind of training involved with mma stuff and these can be easily molded to fit that as well. in fact i just put together a routine for one of my bjj guys who wants to feel some heavy weight w/out affecting his grappling stuff.

your avi is sick btw....

Thanks for the response
Actually I bought an mma e book of yours probably around 5 years or so ago that had some really good stuff in it, but it was on a lap top that went south with an ex girlfriend.

And I prefer full body work, it just seams after I hit a squat and press variation it is hard for me to pull with any enthusiasm much less get any prehab /rehab work in.


I will try and look at setting up a full body a little more creatively as opposed to the typical 5x5.

[exmgq]

Several ways to do it

no need to pull every time you squat. if you lifting 3xw you can just do a few singles on deads 1xw with an assistance pull one of the other sessions. on the day you pull singles maybe do from front squats or power cleans after that.

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[19dhart]

you may wanna give some full body workouts a try. they can work well for strength and fit into a busy schedule in case you miss a session or two.

"Word"
Think I will do something along the lines of

Day1
Squat variation
Press variation
Pull assistance

Day 2
Deadlift variation
Press variation
Assistance

Day 3
Squat variation
Press variation
Pull assistance


We do a fair amount of lunges, jumps, push-ups, sand bag clean and press etc at the mat room, so think that will pleasantly add to the weekly volume of work being done

[exmgq]

Don't be afraid to do singles for deads on day 2

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[19dhart]

Don't be afraid to do singles for deads on day 2

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Fear not. I love low reps.

[exmgq]

That's as low as it gets. =0)

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[patrickdahl86]

Oo