http://tw.myblog.yahoo.com/tommyshih-mmabjjdojo/article?mid=40&prev=-1&next=36 -- Besides training MMA, BJJ, and Thaiboxing 6 days a week I also go to the gym 3 times a week. I never spend more than 30 minutes in the gym. Actually I think strength training it is quite boring, but necessary (that weight training will make you slow and heavy is a misconception). The goal with strength training for me is specifically to improve muscular endurance and strength for grappling, and not to gain muscle mass. On Fridays I do a circuit which is based on 5 different exercises, performed one after another without any rest. I do three sets with 3 minutes rest in between. The exercises are: 1 Chinups; 2 Around the world with a 25 kg weight; 3 Lower back extension; 4 Dips; 5 Crunches. Today I completed the three sets with the following results: 1st set (25 chinpus, 30 around the world, 30 lower back extensions, 50 dips, 60 crunches), 3 minutes rest 2nd set (22, 30, 30, 45, 60), 3 minutes rest 3rd set (17, 26, 30, 40, 60) The videos below are from the 1st set https://www.youtube.com/user/tosh5913#play/uploads/0/289o3wcaPDw https://www.youtube.com/user/tosh5913#play/uploads/0/6eUrcm-CcY8 -- 欢迎到PTT总合格斗版 12 国家体育场 汗水, 斗志, 胆识 5 PttSport 运动 Σ运动/水上/冰上/极限/体操/武术 19 ˇMMA 运动 ●总合格斗、K-1、UFC --

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