Sudden workout change - W/MMA included, help?

[skully]

I need someone to tell me what is the best way to break the following, as I am confused completelt.

I went for an MMA class today, completely out of typical rotuine. It was ladies only, extremely intensive. I had to carry someone about 65-70kh on back and walk intensive, being pushed back and run, lots of punching and drills like sprawling, jumping...etc. & I loved it.

These classes are only offered on a back-to-back days due to the nature of the club (being mixed) while this class is purely women, men-free area!

So How can I fit in weight training split with this in a way I give body enough recovery? I am dropping bodycombat (les milies) for this. This is MUCH MORE cooler, and the real deal. It's very RAW.

Friday: MMA (12-1)
Saturday: MMA (12-1)
How can I break down....Legs/abs, chest/tri, shoulders, back/bi within Sun-Thursday? With a a day off?

Is it okay if I train TWICE in one day? IE Saturday, do MMA and then later at 5:30pm I do chest/tri?

Any feedback will be great - i suck at making sound desicions when it comes to this stuff at times!

Current routine:

Fri: legs/abs
sa: chest/tri
sun: shoulders
mon: light day cardio or yoga
tues: combat (les milis) not the same as MMA class
wed: back & bi
Thur: off...

[skully]

I was thinking of doing that, adding shoulders with chest/tri cause I do feel them getting worked while doing so. I always believed doing shoulders alone was somewhat a waste of time, but I am not sure how many exercise to include for chest/tri/shoulders to get the best out of the workout?

I agree, doing that ladies class was extremely tough...and I decided against working legs afterwrads. They said the drills, workouts change each session, so it's never the same routine. For example there wasa lot of upper body workout today, while tomorrow will be more on kicks & legs with punching combos.

I am sort of married to the splits, because I have seen moe results doing them than when I did full-body workouts. I am starting to slowly see shoulders, back is shaping up nicely...etc..

How would a week with decent rest should look like? Take a day off after the MMA-sessions. or do something else & then take the day off? not sure doing legs would be a good idea after two MMA session (2-day in a row?)

I'll try to msg pandora!

[skully]

haha, interesting way of looking at it. Actually, I sort of like and it would work for me, if i do legs, chest, and back...it's simialar to what i used to do before...it might actually work ,cuz ya mma does work the whole body...

i am not ven sure if its considered cardio!!! LOL. it's really a mix. I dont think there will muscle loss in the rest day before and after mma sessions..if I eat properly then why not. the muscle loss might occu within the 24 hours between sessions if i dont eat enough or right, right?

[skully]

Ah! I see what you mean. Actually I asked about this before - muscle atrophy only occurs after 2 weeks of non-training at all when it starts to break down for not being used or have to adapt to something different. Plus muscles are built during recovery, and boxing uses a lot of resistance as is, with kicks and punchs...when i used to do boxing2x a week at home upper body really started growing and muscles start to show, then i stopped it and I actually lost a bit of the "wideness" I had...so i am definitely using muscles. We did things like pushups, sprawls, sprints, crunching with punches...lots of muscle is used in all of those, so I don't think i'll lose lots or any muscle during days off with MMA in between - any experts here? Bossman?

[skully]

Aw, thanks for all of your help!

I'll see how it feels like this week. I don't think ill be able to afford the MMA for a long time for now until I get a job and can afford paying for a gym & MMA classes..thats another concern of mine..bt i am getting a gift from family memembers for graduating and mom suggested i could do the classes for a while as a gift, so that's a huge financial burden off shoulders for a lil while.

[Athene]

Wow, your workout schedule looks intense! Nice. I don't do MMA workouts but I have a background in Muay Thai that incorporates some of the same stuff. I think your Saturday and Sunday schedules of chest, tri, and shoulders are the biggest issue with the MMA training, since legs and abs recover relatively quickly, and yoga shouldn't be a huge problem. As long as your MMA classes were not the day after chest or shoulders, I think that might be okay. Do you have options for the scheduling with the MMA classes?

The money thing is tough too - there are so many things to try! I find it difficult to prioritize sometimes myself.

[skully]

Wow, your workout schedule looks intense! Nice. I don't do MMA workouts but I have a background in Muay Thai that incorporates some of the same stuff. I think your Saturday and Sunday schedules of chest, tri, and shoulders are the biggest issue with the MMA training, since legs and abs recover relatively quickly, and yoga shouldn't be a huge problem. As long as your MMA classes were not the day after chest or shoulders, I think that might be okay. Do you have options for the scheduling with the MMA classes?

The money thing is tough too - there are so many things to try! I find it difficult to prioritize sometimes myself.

Aw! Thank you. Well, I don't have any option. Classes are only offered twice a week and on those days, but there is 24 hours rest in between which should be okay. What I decided to do is do chest/tri/shoulder the day after MMA, which I did this week and it was okay. I had to drop the weight by a few kgs is all. What I did is kept the big lifts, and limited some of the isolated ones that I don't really need. So it went like this:

Fri: MMA
Sat: MMA
Sun:chest/tri/shoulder (plus i think one day for shoulder is pointless and a lot of shoulder gets worked with chest anyway!)
Monday: Yoga ( hardly anything, just stretching and a little sweating!)
Tues: Legs/abs
Wednesday: Back/biceps
Thursday: OFF completely.

Actually for me, LEGS can take up to FOUR days to recover. Mostly 3 days, which is enough days between the MMA training, legs training, and back to MMA I think. Sadly I need back and biceps and legs to be NOT sore on during our MMA training as we use a lot of those muscles during those. While we do a little for chest/triceps in our drills.

[Athene]

That's really interesting about the legs! Everyone is different, hey?

I hope the classes are great, I really enjoyed checking out your schedule.

[skully]

Awww Thanks! I appreciate this.

Yes m legs take forever to recover...I don't squat heavy anymore, and I am still crying from pain at times!