#24144
ashley
Guest

Hey there and thanks for your question, it is always nice for me to think outside my wee little box of rugby and I love the martial arts, they so much to teach my players, but for now, I think you are answering your own question when it comes to sets and reps, as Poliquin’s criteria that you have identified with, keep the total sets low less than 5 per exercise, for you I would recommend the Pavel Tsouline method that he applies to abdominal/core training, 3 – 5 sets per exercise, for 3 – 5 reps, for 3 – 5 days per week, I would do a 12 week block in the gym, training 3 days a week, full body style, and alternate workouts between, 3 exercises in a session for 5 sets x 3 reps and 5 exercises in a session for 3 sets x 5 reps,

For example;

Workout A (1) – 5 x 3 reps

Squat Cleans

Front Squat

Weighted Chins

Workout B (1)

DB One Arm Snatch

Box Squats

Zercher Lifts

Bench Press

Bent Over Row

Workout A (2) – 5 sets x 3 reps

Deadlift

Push Press

Full Body Twist or Dominator

Workout B (2) – 3 sets x 5 reps

Power Snatch

Back Squat

Good Morning

Incline Bench

One Arm DB Row

The sets are work sets you may need one or two or even a third to get up to your working weight.

Programming

Week 1

Monday – A (1)

Wednesday – B (1)

Friday – A (2)

Week 2

Monday – B (2)

Wednesday – A (1)

Friday – B (1)

Continue like this for 3 or 4 weeks then change your exercises in each of the workouts and start the sequence again. I would also try and add another conditioning session, so your schedule would be:

3 x strength

3 x conditioning – possibly some of Cosgroves Complexes would be of great benefit for you

4 x Judo

1 x MMA or do 2 x MMA and go back to 2 conditioning

Train for 12 weeks then have the 13th off completely except for your Judo sessions but just do 2 over the week and then re-assess what you need to do next, for example do you need more strength or a shift to power, or has your condition dropped off and then re-focus the next 12 weeks into bringing your weaknesses up and further developing your strengths. hope there is something here you can use, go well, ashley

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