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Old 05-27-2013, 01:00 PM   #1 (permalink)
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Weight lifting exercises that actually help in MMA

Hey guys, so as you know, i've been training a lot of BJJ lately as well as some wrestling (which i find surprisingly more difficult that BJJ and kickboxing.

Now, i've shyed away from doing anything other than squats, which did give me a bit of a bubble butt, but that's gone now having stopped However, I have been told by various people that weight lifting is actually good for MMA whilst other groups have told me it's detrimental.

Now, having done a lil research, I can't imagine that any exercise would be COMPLETELY useless in MMA, so i'm here to ask a few questions to those who have actually genuinely experimented with certain exercises like Pull ups, squats, press ups, deadlifts, back extension etc, and I want to know if these exercises have actually helped improve them in their fighting/sparring and how said exercises have done so?

Depending on what's been said, I may try and incoportate these exercises so that I can get functionally strong.

I anxiously await responses.

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Old 05-27-2013, 06:18 PM   #2 (permalink)
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If you want faster and stronger punches try the dumb bell burn. Guaranteed 100% burn out exercise. Lots of weight lifting exercises can be modified to gear towards martial arts training.

This is a circuit, HIT training, weightlifting, and punch strengthening exercise all in one.

Start with 15 lbs or 12 lbs dumb bells in each hand. Punch 20 times. Left jab and right cross. Don't get sloppy.

A 1 (jab) and 2 (cross) is not considered two punches. Each hand and arm must go through the full punching motion 20 times individually.

Then switch to 10 lbs repeat with no break.

Are you tired yet.

Go down to 8lbs. Repeat 20 times with no rest.

5 lbs with no rest x 20

2 lbs with no rest x 20.

All done? Not quite. Repeat back to 15lbs again then you're done.

Go back up to 5 lbs x 20

8lbs x 20

10 lbs x20

12 lbs x 20

15 lbs x 20.

Done. Do this at the end of your workout for the final burnout. If you complete it you're in the hall of fame.
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Old 05-27-2013, 06:51 PM   #3 (permalink)
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Paralell Bar Dips

Push Ups

Pull Ups

Sit Ups

Running, Jogging

Bench Press for Stamina not strength. Use light weight.

Military Presses with light weight for Stamina.

Tree cutters with max weight. Just go to a pull machine and start pulling it like a Saw motion with the center of the gravity at your Hip line.

Jump Rope

Tire Flipping with added jumps through the tire each flip
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Old 05-27-2013, 06:56 PM   #4 (permalink)
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If your going to lift Heavy weights and get bulky, then make sure you are doing ALOT of cardio. And it will be hard cuz you will be sore and you will have to eat ALOT for energy. I refuse to believe that being able to bench press 500 pounds and squat 900 pounds, and being a big slow brute will carry you into the championship rounds against a great fighter who is loaded on cardio, skill, and may not be able to lift as much as you.

There is a reaosn why you dont see these huge powerlifters in MMA, and you tend to see these pudgy guys who do crossfit training 24/7 just whipping everyones ass.
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Old 05-28-2013, 02:12 AM   #5 (permalink)
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How, THANKS GUYS.

No Mercy, I think I will try the dumbell weight method. You say it has worked for you for increasing speed? Apparently, 'speed kills' so if this is likely to get my hand speed faster then I will try it this coming friday!
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Old 05-28-2013, 02:19 AM   #6 (permalink)
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none of that works unless you want to be a power puncher or grappler, speed bag and a punching bag is all you need and lots of grappling spar partners
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Old 05-28-2013, 10:05 AM   #7 (permalink)
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Originally Posted by Sharon View Post
How, THANKS GUYS.

No Mercy, I think I will try the dumbell weight method. You say it has worked for you for increasing speed? Apparently, 'speed kills' so if this is likely to get my hand speed faster then I will try it this coming friday!
For sure 100%. Wandy and Fedor does similar work outs with resistance training. They use the cable machine and punch motion like a Taebo workout. Same methodology as aquatics exercise except there's obviously more resistance. Your shoulders will get shredded...Cyborg style! Video tape yourself so I can make sure you're doing the proper technique. As your arms build lactic acid you'll be extremely tired towards the mid/end make sure you're punching straight at a slightly upward angle rather than punching downwards cuz then that would be cheating and that's no fun. This work out is winning in so many ways. When you're sparring your guard is up and after awhile your shoulders get tired so that's why you see fighters drop their hands or shake it off.

If you do this for a month you'll notice the difference in your snap.

PS: For the advanced workout you do this THREE TIMES probably months down the line. Once should be enough since it's your first time. I havn't seen anyone else do this. It's pretty insane if done properly.




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none of that works unless you want to be a power puncher or grappler, speed bag and a punching bag is all you need and lots of grappling spar partners
Gotta beg to differ man. Bruce Lee designed the work out above. It was vouched by Dan Inosanto. You should try it.
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Old 05-28-2013, 07:24 PM   #8 (permalink)
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eh well I created the UFC_OWNS system and jose aldo,anderson silva and jon jones approve of it
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Old 05-29-2013, 06:24 AM   #9 (permalink)
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Now, i've shyed away from doing anything other than squats, which did give me a bit of a bubble butt, but that's gone now having stopped
Why the hell did you stop?
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Old 05-29-2013, 06:43 AM   #10 (permalink)
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I've never supported the punch with resistance/weight idea. It just fundamentally makes no sense to me. When you punch you want a loose relaxed arm until impact not a strained tight shoulder/arm. It's teaching the worst possible technique and will lead to problems full sparring.

Personally depending upon what your options are kettlebells are a great home workout plus its cardio combined with applicable strength and explosion. Sprints and track workouts are great as well. It needs to be all explosive sudden movement where you go from tense holding iso to explosion. Just like mma where you clinch then need to use power and back out to strIking.

However all weight lifting needs to be looked as a supplement to actual training. It's simple human biology, when you do something extensively and repeatedly your brain becomes better at processing the way your muscles function and use energy. Therefore I can do 20 rounds and be tired but not dead, this is obviously before I hurt me knee. However even though I am technically or most likely similar to my friend who runs everyday in terms of cardiovascular levels I simply would not be able to keep pace with him. Likewise for him training with me.

If you spend the majority of your time lifting and running you will see a dip cardio wise on the mat and vice versa. So the goal is to split the time probably about 60/40 or 70/30 technique and sparring vs lifting and sure cardio.

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