attn:speedkillz re:Randy'slifting routine

[nedcmk1]

Sorry bud, been busy. The intervals is tough to type out, but a buddy has it on pdf file, so when he emails me ill just email. it makes more sense in a chart.

Anyways, here are randy's two lifting routines.

The first is the maitenance circuit.

It sounds really hard, but with some work you can work upto what is recommended. It seemed impossible for me but i got it pretty quickly. The exercises are in a specific order for a reason, 2lower body followed by 2upper body ect in order to force your heart to pump more oxygenated blood throughout the body.

The push/pull theory is used whenever possible.

30 rep sets at the heaviest weight allowing set completion. this forces the body to adapt to ooperating with lactic acid buildup and pushes the lactic acid threshold back.

2-3 days a week.......


Squat 1x30
Calf raise 1x30
Bench Press 1x30
Low Rows 1x30
Leg Extensions 1x30
Leg Curls 1x30
Shoulder Press 1x30
Lat Pull Down 1x30
Dumbbell Lunge 1x30
Straight Leg Deadlift 1x30
Bicep Curl 1x30
Tricep Extension 1x30


Keep a running time for the entire circuit. Complete the circuit three times. 36 minutes is a pretty fast time. Log your weights and time.... watch for the time to decrease(becoming more efficient) and weights start to climb (strength gains and effective progress with your lactic acid threshold.


workout two on the way.....

[SpeedKillz]

oh damn man thanks alot for that i seriously appreciate that. take ur time on that pdf thing bro u been more than helpful all this time. it wont be forgotten! thanks again...

[nedcmk1]

Peaking Phase Circuit

Upright Row
Bent-Over Row
Military Press
Good Mornings
SplitSquat (left and right)
Squat to Push Press
Romanian Deadlift

Load barbell with weight that you can execute all exercises from start to finish.weight does not change between exercises, only between circuits. I'll use 20 kilos as an example.

1. First time through use 20 kilos on each side of barbell, pick the barbell up and do all the exercises in order without setting the barbell down.

2. Rest for 60 seconds, add two kilos each side and repeat

3. rest 60 seconds, add two kilos and repeat

4. Rest 60 seconds, addno weight and repeat

5.Rest 60 seconds, remove two kilos and repeat

6. Rest 60 secons, remove 2 kilos and repeat.

Thats a total of six sets, do 8 reps per exercise. You may need more than 60 seconds rest.I started with several minutes, but time your rests and keep them consistent and slowly work down your rest periods. When you get down to a minute you are simulating the rest periods between rounds and training for 6 rounds ;-)

if you have any questions about the exercises just ask. i'll answer the best i can. I had a trainer from crossfit teach me the proper form for both circuits, and also have a buddy who was training at team quest who worked through these circuits with me.

These circuits are also in the Team Quest training manual.

[nedcmk1]

no worries, there is both circuits..... there is a vid of randy doing the second circuit posted on youtube, titled like "working out with randy couture" orsomething similarto that.....

[nedcmk1]

Team quest has there conditioning training all broken into 3 four week periods....

1, Conditioning Phase

Build an aerobic base focusing on endurance conditioning. Low intensity with high volume and low restperiods, mix mileage andstair sprints, 4-6 days a week 20-60 minutes day.


2, Preperation Phase

Transfer into anaerobic training, elevate your speed and power.Do moderate intensity and moderate volume. Do moderate rest Sprints/intervals/hills 3 days a week 20 - 30 minutes a day.


3, Competition Phase

Focus completely on anearobics, work on developing power in your sprintsand intervals, very high intensity with moderate rest, all sprints and intervals, 3 days a week 10 - 20 minutes.


Those are the guidelines they use for conditioning. This is assuming you are training in the gym for your fight on top of that. They run off a hypothesis that it takes twelve weeks to peak performance wise, and these are the general guidelines to getting to that peak without peaking during training, andbeing at your peak on the day of your fight. You can add in any interval, sprint, fartlek run programs into it just following the guidelines of each four week phase.


You could probly cut it down proportionately to a six week program and have similar results, because notmany people get notice of an ammy boxing match 12 weeks in advance.

[SpeedKillz]

awesome dude, awesome. thanks alot!!!

[Tuggers1986]

Here's mine.

The numbers after each exercise represent how many sets and how many reps in each set.

So 10,8 represents 2 sets. first set with 10 reps. second set with 8.

enjoy..............

Day 1

Exercise (Back & Biceps)
Chin Ups - 8,8
One Arm Rows - 8,8,8
Seated Rows (wide) - 8,8
Seated Rows (Close) - 8,8
Lat Pulldowns - 10,10,8
Barbell Curls - 8,8,6
Ez Bar Preacher Curls - 8,8,6
Incline Curls - 8,8
Concentration Curls - 10,10


Day 2

Exercise (Chest & Tri's)
Bench - 10,8,8,6
Incline - 8,8,6
Decline - 8,8,6
Flys - 8,8
Pullovers - 10,10
Tri-cep Pushdowns 10,8,8,6
Dips - 10,10,10
Bench - Dips 10,10,8

Day 3

Exercise (Back & Shoulders)
Shoulder Press (Machine) - 10,10,10
Incline Rear Lats - 10,10,10
Shoulder Press (free) - 10,8,8,6
Lying Side Lats - 10,10
Shrugs - 10,8,8
Upright Rows - 10,10
Front Wrist Curl - 10,10,10
Back Wrist Curl - 10,10,10

Day 4

Exercise (Legs)
Squats - 8,8,8
Leg Ext - 8,8,8
Leg Curls - 8,8,8
One Leg Calf Raises - 10,10
Calf Raises - 10,10

[SpeedKillz]

Here's mine.

The numbers after each exercise represent how many sets and how many reps in each set.

So 10,8 represents 2 sets. first set with 10 reps. second set with 8.

enjoy..............

Day 1

Exercise (Back & Biceps)
Chin Ups - 8,8
One Arm Rows - 8,8,8
Seated Rows (wide) - 8,8
Seated Rows (Close) - 8,8
Lat Pulldowns - 10,10,8
Barbell Curls - 8,8,6
Ez Bar Preacher Curls - 8,8,6
Incline Curls - 8,8
Concentration Curls - 10,10


Day 2

Exercise (Chest & Tri's)
Bench - 10,8,8,6
Incline - 8,8,6
Decline - 8,8,6
Flys - 8,8
Pullovers - 10,10
Tri-cep Pushdowns 10,8,8,6
Dips - 10,10,10
Bench - Dips 10,10,8

Day 3

Exercise (Back & Shoulders)
Shoulder Press (Machine) - 10,10,10
Incline Rear Lats - 10,10,10
Shoulder Press (free) - 10,8,8,6
Lying Side Lats - 10,10
Shrugs - 10,8,8
Upright Rows - 10,10
Front Wrist Curl - 10,10,10
Back Wrist Curl - 10,10,10

Day 4

Exercise (Legs)
Squats - 8,8,8
Leg Ext - 8,8,8
Leg Curls - 8,8,8
One Leg Calf Raises - 10,10
Calf Raises - 10,10

do you box or jus lift weights?

[Tuggers1986]

do you box or jus lift weights?

Just weight lifting

[Kayo]

yeah i've been using the push n pull for awhile now and its worked out great.
i've split my lifting days into 3 since i usualy have either BJJ or Kickboxing later that day.

Day 1 (Chest n Back)
Bench Press- warm up then 5x5
for every set of bench i do i do a set of 12 chin ups.
Incline Dumbell Press 3x10
Bent Over Barbell row 3x10
Chin ups 1x20
Push ups 1x20

Day 2 (legs)
Warm up-
Squat 4x12
weighted Lunges 4x12
Calf Raises 2x15
Deadlift. 2x10

Day 3 (shoulders, back n arms)
Standing Barbell Military Press 4x8
Upright row 4x15
Skull crushers 2x10
seated bicep curl 2x10