How many of the women here weight train?

This topic contains 0 replies, has 1 voice, and was last updated by  Chad Moechnig 1 year, 7 months ago.

  • Author
    Posts
  • #11759

    Chad Moechnig
    Keymaster

    BrawlerBitch
    Post subject: How many of the women here weight train? Post Posted: Wed Jul 26, 2006 8:47 am

    Joined: Sun Jun 25, 2006 5:32 am
    Posts: 103
    I come from a BB/powerlifting background and since I started traing MMA I have had to cut back a little. I switched to a circuit style to work on my conditioning, but feel like I get enough of an anarobic workout during sparring. So i’m back to heavy weights again. Mostly doing 5×5’s

    Do you lift? How often & what style?
    Top

    Rikki
    Post subject: PostPosted: Wed Jul 26, 2006 9:31 am
    Instructor

    Joined: Mon Aug 09, 2004 6:56 am
    Posts: 915
    Location: Lexington, KY
    I lift light weights three times a week.
    Top

    Roebozz
    Post subject: PostPosted: Thu Jul 27, 2006 12:44 pm

    Joined: Wed May 17, 2006 7:32 am
    Posts: 43
    Location: long island, NY
    So i’m back to heavy weights again. Mostly doing 5×5’s
    Posted: Wed Jul 26, 2006 5:31 pm Post subject:

    ——————————————————————————–

    I lift light weights three times a week.
    ________________________________________________
    what the weight?
    Top

    BrawlerBitch
    Post subject: PostPosted: Thu Jul 27, 2006 6:21 pm

    Joined: Sun Jun 25, 2006 5:32 am
    Posts: 103
    Roebozz, you asked the weights, so here is what I did tonight. Remember I have probably lifting weights longer than you have been alive

    I haven’t lifted for a few months so I’m feeling the weights out as I try & get to 5×5’s Next workout I will start with the weight with a star by it after I warm up

    DB Military Press
    20×20
    25×15
    30×12
    35×10
    40×6 *
    45×3

    Bentover Lateral Raises
    15×20
    20×15
    20×12
    25×6 *

    Side Lateral Raises
    20×12
    20×10
    25×7 *

    Bar shrugs
    200x5x3

    Hanging Cleans
    45×10
    65×8
    75×5
    95×3

    Probably too many sets for one muscle group, I’m trying to up the weights & lower the sets right now
    Top

    tuffycat
    Post subject: liftingPostPosted: Thu Jul 27, 2006 7:28 pm

    Joined: Tue Jul 04, 2006 7:07 pm
    Posts: 3
    Location: Dallas, TX
    My coach told me to start lifting. (I have limited upper body strength) I have never done this and frankly dont know where to start. What would be a good 3x per week schedule for a female MMA fighter.
    Any advice would be appreciated.
    Top

    Rikki
    Post subject: PostPosted: Fri Jul 28, 2006 6:12 am
    Instructor

    Joined: Mon Aug 09, 2004 6:56 am
    Posts: 915
    Location: Lexington, KY
    Roebozz,

    This is my “beginner program”. I do it 2-3 times a week. For most of the exercises I use a pair of 12lb. dumbbells. I’m trying to keep the reps under 20.

    Overhead press:
    24×15

    Squats:
    24×20

    Upright row:
    24×15

    Bench press:
    24×15

    Lunges:
    24×10 (each leg)

    One arm bent over row:
    20×10 (each arm)

    Tricep kickbacks:
    10×10 (each arm)

    Back extensions:
    15×20

    Decline sit ups:
    20 (no weight yet)
    Top

    treelizard
    Post subject: PostPosted: Fri Jul 28, 2006 3:43 pm
    Fightergirls elite poster

    Joined: Sun Jun 11, 2006 1:01 am
    Posts: 1143
    Location: Minneapolis
    crossfit.com baby
    Top

    Roebozz
    Post subject: PostPosted: Sat Jul 29, 2006 7:44 am

    Joined: Wed May 17, 2006 7:32 am
    Posts: 43
    Location: long island, NY
    wow ladies! 🙂 Am i missing something?
    I workout with 10lb dumbells trying to work my way up to 15lbs. If you have any input-please by all means.
    Monday
    Back:
    Balanced Ab twist-slide plat twist and through
    Extensions w/ ball and weight
    10 x 5 back flys
    10 x 5 reverse flys
    Bicep
    6 x 5 curls
    6 x 5 alternate curls
    6 x 5 Hammer curls

    Tuesday
    Quads
    10 x 5 Dumbbell Squats
    12 x 5 Lunges w/ weight
    8 x 5 1 legged squats w/ ball and weight
    Abs
    Balanced Ab twist-slide plat twist and through
    50 x full sit ups w/ Medicine ball
    40 x full sit up twist w/ MB
    40 x Knee to elbow alternate
    Dumbbell Swings
    Lower back
    3 x 10 Dead lifts
    3 x super man w/ medicine Ball

    Wednesday
    Chest
    Push ups
    6 x 5 Flat flys
    6 x 5 Flat push
    Tricep
    12 x 5 Skies alternate
    2 x 12 Dips
    5 x 10 flat push
    3 x 10 extensions

    Thursday
    Hamstrings/Glutes
    5 x 10 on all 4 w/ weight
    10 x 5 Squats w/ weight
    Abs
    Balanced Ab twist-slide plat twist and through
    Dumbbell Swings
    50 x full sit up with ball
    Pilates 100’s

    Friday
    Back
    Extensions w/ ball n weight
    10 x 5 reverse flys
    10 x 5 Back row
    10 x 5 dead lifts
    Delts
    Lat Pull down
    Side bends
    Top

    adriennaaj
    Post subject: PostPosted: Sat Jul 29, 2006 4:48 pm
    Pro Fighter

    Joined: Mon Mar 08, 2004 6:15 pm
    Posts: 296
    Location: san diego; CA- Oskaloosa; IA- Kauai; HI
    I have heard the Crossfit program is great.Great Outcomes with regular use. There arnt any centers close here, but if there were- I am there!
    Top

    BrawlerBitch
    Post subject: PostPosted: Sat Jul 29, 2006 6:33 pm

    Joined: Sun Jun 25, 2006 5:32 am
    Posts: 103
    I just mix in some of crossfits workouts into my weekly program

    http://www.fightergirls.com/

    Top

Viewing 1 post (of 1 total)

You must be logged in to reply to this topic.

© 2014 Fighter Girls.  All Rights Reserved.

Fighter girls®

Fightergirls.com®

Forgot your details?