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Strength & Power Training Discussion of strength training as part of your MMA conditioning program.

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Old 06-03-2007, 12:51 AM   #41 (permalink)
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Quote:
Originally Posted by wukkadb
First and foremost, this thread was created by me to share information and hopefully enlighten some souls, please don't take it personally like I'm shoving it down your throat. You can disagree if you want but all of my thread is backed by evidence/links.

I feel the need to enlighten the many who are unaware of how to properly train for STRENGTH and POWER in regards to MMA/Martial Arts. It seems that a lot of people are stuck in the bodybuilding type routines, which is fine and dandy if you're into bodybuilding, but it doesn't transition or apply very well to martial arts. First off, let me point out some of the essential basics:

#1) You should not ever have a day where you are working out your biceps (example: "Oh yeah, today is biceps and triceps!" <--No.)
#2) Isolation exercises are BAD!!
#3) Looking big/cut does not equal being strong
#4) If you're doing crunches to get a 6-pack, you're gay
#5) You NEED to be doing squats, overhead presses, deadlifts, dips, and pull-ups.
#6) No more calf raises, leg extensions, or hamstring curls.

Now, here are a couple EXAMPLES of ways to split up your workout (these routines are primarily aimed at getting STRONGER, having a better core, and developing your posterior chain)

Example 1: 3 day Split
This is the current split I do, and is broken into a PULL day, a PRESS day, and a SQUAT day.

example Pull Day:
Deadlifts: 5x5
*5x5 means doing 5 sets of 5 reps, but increasing the weight each time.

Wide grip pullups: BWx3x5
*Work your way up with these then start adding weight onto your pullups

Bent Over Rows:
135x3x5

Some other excercises you can do on your pull day are: shrugs, reverse curls, hammer curls, wrist curls, and chin ups.

example Press Day:

Bench Press:5x5

Skullcrushers:65x1x10
75x1x8
85x1x5
95x1x3

Overhead Press:95x1x8
125x1x4
135x1x2
125x1x4

Dips:BWx3x10
*Just like pull-ups, you can use the weight belt for dips as you get stronger

Other exercises you can use for press day: decline DB bench, incline DB bench, push press, seated weighted bench dips

example Squat Day:
AssToGround(ATG) Squats:5x5

Front Squats:135x1x8
185x1x6
205x1x3
185x1x5

Overhead Squats:95x2x8
115x1x5

Dumbell snatches:55x2x6

other exercises you can do on squat day: lunges, later lunges, zercher squats, parallel squats, barbell snatches


Example 2: 2 day split

Day one:
Deadlift:5x5

Overhead press:5x5

Weighted pullup/chinup:same as before

Day two:
Squat:5x5

Benchpress:5x5

Bent over row:same as before

**All of these numbers are made up and imaginary, but are just giving you an example of what kind of weight incriments/reps you should be doing. Also, you can mixup using the 5x5 on squats,deadlifts,bench press. Another good way to do those exercises is start light, do a set of 10, then do 2-3 more sets of heavy weights with reps under 5. You can also work your way up in a pyramid type pattern, such as 4 sets of 8,6,4,2, with the weight increasing each set.


Other helpful links:

DeFranco's Training - Westside for Skinny Bastards A modified lifting program for "Hardgainers"

Eclipse Gym :: View topic - Bill Starr 5x5 Primer - How to create your own 5x5 program

Super Squats 20 Rep Squat Routine

RossTraining - Articles

Mixed Martial Arts Training Interview - The Science of Total Training

Power Training Exercises

Development of elastic strength through the use of plyometrics

ExRx Exercise & Muscle Directory



Other notes: Make sure you're still working out you're abs as well. A lot of these exercises work your core immensely already but seated weight decline situps, russian twists, saxon bends, and leg raises are just an example of some other exercises you can do on your non-lifting days. Make sure you're not doing lots of rolling on heavy deadlift days , and make sure you give yourself enough rest. Some people can do the 3 day split Mon-Wed-Fri and still train, for others its over-training. I know most people won't think anything of this article but hopefully I opened SOME peoples eyes to what strength and power training is all about.

p.s. bodybuilding.com=bad
really cool man ...I'm gonna try it out and see if it works out for me.
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Old 07-29-2007, 02:14 PM   #42 (permalink)
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I just wanted to say that Wukkadb did a good job defending his post against the greatly flawed arguments of srgsixpack or whatever is name was.

For me, its now how well you can present your advice, its how well you can defend it from idiots trying to steal your thunder
Edit: Getting rid of auto-selected subscription

Last edited by TrainForPain : 07-31-2007 at 02:41 PM.
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Old 09-04-2007, 06:36 PM   #43 (permalink)
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Old 09-22-2007, 03:52 AM   #44 (permalink)
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winning a fight is good, but looking good while u do it is even better.
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Old 09-22-2007, 04:04 PM   #45 (permalink)
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Originally Posted by westcoastbjjboy
winning a fight is good, but looking good while u do it is even better.
If you say so, but how is that related to this thread at all?
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Old 09-23-2007, 03:52 AM   #46 (permalink)
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nothing, I guess
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Old 01-24-2008, 07:54 PM   #47 (permalink)
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advice

im a 16 year old wrestler, wats a good workout to compliment wrestling practice
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Old 01-24-2008, 10:44 PM   #48 (permalink)
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Originally Posted by fighter92 View Post
im a 16 year old wrestler, wats a good workout to compliment wrestling practice
Do lots of compound lifts and make sure you have a good form. Some great lifts I would suggest would be: deadlifts, squats, cleans, dips, pull ups, rows, and military presses. A good 3 day split would go as following:

Day One:
Deadlifts - 5x5
Rows - 3x5
Pull ups - 3x5

Day two:
Military press - 5x5
Cleans - 3x5
Dips - 3x10

Day Three:
Squats - 5x5
Front squats - 3x5
Lunges - 3x10

Make sure you're using correct form when you start lifting, don't worry about how much weight your using. Once you get your form down correctly though, focus on making gains.
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Old 01-25-2008, 07:23 PM   #49 (permalink)
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I didn't feel like making a new thread so I'm just going to ask here. I watched some videos of people doing zercher deadlifts since I was curious as how one would do it without hurting their back. But it seems like every person I watch, their backs become extremely rounded as they go up. How can this lift be good for your back? Were they just doing it wrong?

I've always loved zercher squats but I never knew a zercher DL existed.
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Old 01-25-2008, 09:17 PM   #50 (permalink)
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Zercher deads are a very cool lift, but I think the added stress on the hamstrings instead of the back is the main reason why the back is not injured while rounding even though it would be bad if it was a conventional deadlift. Here's some info on it I came across:
Quote:
For the Zercher deadlift the bar begins much lower - on the ground if possible, or at the very least on the lowest pins of a rack. Taking a wide stance, the lifterĺs arms are hooked beneath the bar in the same way as in the squat. The hips are lowered, and then the lifter raises the back and straightens the legs simultaneously. As the bodyĺs centre of mass has been shifted forward by holding the bar in this unusual way, much more stress is placed on the hamstrings than in a traditional deadlift; which focusses on the spinal erectors.
Source:
http://www.straighttothebar.com/2005...her_squat.html

Once my deadlift starts plateuing I'm going to start z-deading every week because I actually know someone who gained like 40 pounds on their deadlift just from focusing on z-deads for a while
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