Need help to figure out a training regime for me to train at home for mma?

Question

see i work 8-4

then

monday karate class 6:30-8:30

tues mma class only once a week 6;30-8;30

wednesday karate class 7;30-8;30

thursday judo/juijutsu 7;30-8;30

saturday karate class2;30=3;30

after june all only have class on monday and Tuesday and

saturday but any suggestions for me to train in my spare time?

Answer 1

Now you've got Wed, Thu and Fri to train - I'd keep Sunday as a rest day.

Why not train through the summer on cardio, strength, and flexibility?  These will all benefit your training for MMA, and won't de-program your other training.  Plus you can do them at home without much expense (way cheaper than joining a gym).

Wed - Jog 3 miles - work up to 5.  That's about 30-40 mins at first (including warm up & cool down).  Then do some low weight, high rep exercises with weights for toning and endurance.  Bicep curls, crunches, dips, etc. for another 30 minutes - that's a good hour workout  total but can be longer if you feel like you need it.

Thursday - intervals & flexibility - instead of a steady paced jog, do wind sprints.  Jog 5-10 mins to warm up then sprint as hard as you can for 1 minute.  Recover 1 minute then jog 2 mins, sprint, recover.  If the 1 minute sprint isn't challenging enough, add 30 seconds.  Do a half hour of intervals total. I do 3 min intervals because most  of my bouts are 3 mins.  You can jog 4 and sprint 1 min if you have 5 min bouts.  After intervals you should be pretty wiped out.  So work on your flexibility.  I know yoga seems wimpy, but it will really help your grappling - flexibility, balance and core strength are focuses in yoga.  Do a 30 min to 1 hr yoga routine.  

Friday - Strength training - low rep / high weight exercises.  leg, delt, chest, back, etc.  Do your exercises "to failure".  Doing this one day per week won't build much muscle, especially when you are doing the toning and endurance training on Wed and Thu.  Since it's only 1 day you can do all muscle groups - which should take at least an hour if not more.  Finish that workout off with jumprope - 500 jumps should help you build calf and foot strength + endurance.  It will help you stay light on your feet for karate & mma.

This little group of exercises should challenge you and strengthen the parts of your game that get neglected with pure skill training.  You need strength, flexibility, endurance, cardio to be successful in MMA.  

Hope this helps.