APace

This is my first post on these forums, so i thought i'd make it useful and give my opinion on how weight training for MMA should be done.

Commonly people seem to think one of three options is best, for which i can see no good reason tbh -
1) Minimal resistence training. A few pushups / pullups...
2) Full-body circuit training
3) Some 5X5 routine or similar.

Strongman is the way forward. I fail to see how a few sets of bench, squat and deadlifting is going to greatly help your training.

You want to start picking up big stones, flipping tyres, throwing kegs, using a sledge hammer, and pushing cars. Full body, intense, PRACTICAL and powerful movements. Olympic weight lifting movements are very good aswel. DB/BB Clean + Press, Snatches, front squats etc.

I wouldn't ever rule out training with kettleballs, plyometric training etc. Rosstraining.com has some good stuff.

The routine, 3 days per week example -
Mon - Push day - BB OH Press, DB clean + press, bench, squats.
Tues - Pull day - Pullups, BB Rows, deadlift, snatch
Wed - Rest
Thur - Rest
Fri - Strongman - Tyre flipping, pushing cars, sledge hammering, cleaning a stone then throwing as far as possible verticly (retrieve then repeat)

This does not include -
1) Core training
2) Light daily training
3) Intense MMA training (obviously, but shouldn't be done on weight training days imo)
4) Cardio
5) Flexibility and stretching (obviously, should be done daily)

Of course diet is very important, as is adequet rest. And Obviously resistance training is ONLY there to assist your fighting, and make you better at that.

This is just my opinion based on my results. Before i started MMA training i trained for Rugby, Bodybuilding and Powerlifting.
I went from 155lbs - 210lbs. And i'm alot faster, stronger and more powerful as a result.

And yes, you can still train and achieve results without big weight gain...

Any comments are appreciated