MMA/Football Lifting regimen required

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Disturbed0Ne

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Alright..I have a bit of a conundrum on my hands when it comes to my current lifting regimen.

My current build- 6' 5"--about 215-220 depending on what I eat. around 14% body fat.

I'am currently doing 4x a week workouts, supersetting everything with very little rest inbetween sets, etc.

Now my problem...

I currently train in mixed martial arts(not currently because of a bone contusion but I will be starting back up after New Year's in Muay Thai, Sambo, and BJJ) but I'am in college and I'm attempting to go out for a walk on position on my school's football team for next year(PSU) I am going out for tight end.

What would be the most efficient workout or supplement schedule(creatine) to get me to my goal of lets say 235-240 but it being mainly muscle and not too much fat since I still have to be in fighting shape for next summer.

My current regimen....

Back and Bi's-
-bent Over Row, Seated Row, Shrugs, Lat Pulldown, Pull-up w/ various grip, Overhead Pulldown machine, Dealifts
-Bicep Curls, EZ bar curls, Chin Up's on the Lat Pulldown Machine

Chest and Tri's-
-Cable Pushdowns, Skull Crushers
-Dumbell Press, Incline DUmbell Press, Bench Press, Incline Bench Press, Butterflies

Legs-
-Squats, Lunges,

-Shoulders-
-This is the real flaw in my regimen...outside of the classic military press variations I really can't think of anything else to add.

My main problem is the frequency of my workout...Should I start doing 2 a day's or should I stick with my current schedule and simply let time do its thing.
 
I would look into the westside method. It's an upper/lower and a max effort/dynamic effort/repetition effort split. It will provide more frequency than what you have, and it will probably get you stronger, faster.
 
If you're looking for more shoulder excercises, try shrugs, front raises, and side raises.

Front raise:
side raise:
shrugs:
 
Ight dude, u wanna be a Tight End and PSU, fine. You gonna need to stop doing what your doing a become a football player. 3-4 days a week. Bench, Power Clean, Squats, Snatches. There is you new routine.

I mean really, when you play football you have to train your body to be the most explosive it can be. Specially playing tight end, i mean just dissect a tight end. They block for the pass and run. They run short to medium routes that require quick turns and good overall body stability. There like the line backer of the offense.

And look into HIIT or normal interval training, u need to get faster and faster off the line.

IMO, every one is doing MMA now(thanks to tapout shows), and everyone thinks they are a badass. im not saying ur not(i dont know u) but i mean...get real yal. I respect how they train and there decipline but if you put the "how far can i go and which is better fun?"....the chance to play football is much better.
 
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My first question is do you have any playing experience? I ask because you're going to be competing for a spot against guys that played all through high school and possibly middle school.

I recommend Westside for Skinny Bastards vesion III (google it or Chillen might come along and post a link). Or go the Bill Starr 5X5.

Here's what you'll be tested on
40 yard dast
vertical leap
225 bench press for reps (and possibly 185)
shuttle run
And some schools will test your squat
 
Response Time...

-I've played in elementary/middle school and I played for less than a year in High School (blew out the good ol knee)

-With my MMA, it is something that I cannot drop, which is why I have the conundrum...I've got my Thai shorts and I've been doing Brazilian Jui Jitsu for quite some time as well.

Thanks for the added shoulder excercises also, I've been doing clean and presses but I forgot to add em to the mix. I will add dips, raises, and snatches into the agenda as well.

Also...what is the west-wide method? I haven't been able to find anything concrete when I googl'd it.

In terms of my HIIT...Thus far for my cardio, out side of playing football with the buddies its been doing suicides followed my jump squats, or some other bodyweight excercise...any other variations people can think of?

-0Ne
 
Evo makes a good point. On the topic of cardio, well...do what your gonna be tested on.

The 40 yard dash is very demanding. You can shorten it and make it longer to get a better overall workout. If u have not ever run track please talk to the track coach at PSU about how to sprint(its an art).

Shuttle Run is a very good thing to do as cardio and on leg day even. It requires you to accelerate as fast as u can and then stop as fast as you can.

Interval training at its finest right there ^^^
 
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