Skinny Bastards 2. The need for speed! by Joe DeFranco | 06/21/05 The original Westside for Skinny Bastards was the most popular article I’ve ever written. M24, 6’2, pounds if that matters. I really like Joe DeFranco so I thought I’d give WS4SB3 a try. I like how it’s a program for an athlete. Joe Defranco’s “Westside For Skinny Bastards – Part III”. I’m thinking of trying this program. I’ve heard a lot of great things about it, and I figured it.
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Results 1 to 10 of I’ve heard a lot of great things about it, and I figured it would work well with MMA. I might throw in some extra exercises here and there, but it looks pretty good from what I’ve seen.
Check out the link and let me know what you think – any ideas or advice on this would be awesome. It’s a great strength program. My only problem is that I don’t see how you could recover from this volume of weight training alongside MMA workouts. It depends how many jeo you put in at the gym I guess.
Westside for Skinny Bastards | Starting Strength Wikia | FANDOM powered by Wikia
Also Joe incorporates some higher rep exercises that could be considered ‘hypertrophy work’, which could be an issue if you are on the verge of a new weight class.
Joe put out a 2-day split for MMA fighters that is good. It really depends on your goals tho. At best I can put in 2 weight sessions a week and a sprint session on weekends without it detracting from my ‘skills’ training.
Originally Posted by I gained some serious size and strength from it. But I can say the program itself is really good. Originally Posted by Aches Thanks for your input!
But for now, I just wanna look good, and feel good. I want more explosiveness, and strength, oje speed. I want everything, haha, but most of all, I want to change up my weight training routine.
Last edited by ; at Well I’ll give you a rough guideline of my 2 day split wewtside case you are interested. I alternate one bilateral both legs and one unilateral one leg for my leg work. I think it’s important as most of the time in MMA you are pushing off one leg but you still need to develop maximal strength out of the hips.
I also use complexes which are basically an explosive movement at the end of a regular set. GSP’s SnC coach utilizes this a lot as a way to train ‘power endurance’ being able to be explosive while fatigued. It’s a cefranco loose framework that you can use.
I’m constantly tweaking it. I stick with one exercise and bzstards weight each week.
Once I stall I switch it out. I don’t do direct ab work in the weight room, heavy squats and deads hit the core pretty hard anyway, I leave that to after training. I’d like to see DeFranco’s 2 day bastarsd as well though.
If you yin it up all day, you gotta yang it up all night. Owner of Catseye Diffraction Glasses – the perfect accessory for live music events, raves and festivals.
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I would be a bit more creative within my own program if I had more equipment. Also, here is Defrancos 2-day split for MMA. By taoofjord in forum Workout Programs. Bookmarks Bookmarks Digg del.