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

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post #1 of 11 (permalink) Old 01-18-2008, 01:16 PM Thread Starter
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average bench mark of 150lber?

first off let me say, im 19, 5'9 150-155lbs from southern Ontario Canada, I have done brick laying the past 3 years (only in summer when i wasnt in school) and the odd roof on the weekend, well anyways, I start off at 50lbs and do 10 reps, then add on 10lbs and so forth, usually doing 9-10 sets, so i make to my weight but struggle and get to 7-8 reps

I also curl 35lbs with my dumbells, do my butterflys with a combined weight of 70lbs

I was just wondering, how do I compare to, lets say bj penn, I assume hes benching a good 2-250 especially seeings how he use to be welterweight

also, the people that i know who work out dont fluctuate there weight and do 3-4 sets of there max, 150-200lbs should I be doing it that way? which is the best way to build strength, i don't want to gain weight im a happy lightweight so whats best for me?
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post #2 of 11 (permalink) Old 01-18-2008, 01:20 PM
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Best way to gain strength would be to lift heavy for low reps. Try a 5sets x 5reps at pretty heavy weights. Also make sure to focus on adding weight every week or two, progress is key. As far as the topic goes, I'd say the average 150 pounder can bench 135 pounds 1 time for a one-rep max.




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post #3 of 11 (permalink) Old 01-18-2008, 01:25 PM Thread Starter
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Originally Posted by wukkadb View Post
Best way to gain strength would be to lift heavy for low reps. Try a 5sets x 5reps at pretty heavy weights. Also make sure to focus on adding weight every week or two, progress is key. As far as the topic goes, I'd say the average 150 pounder can bench 135 pounds 1 time for a one-rep max.
I dont mean the average person off the street, meant the average MMA fighter

if im fresh and start off at a heavy weight, most I can do is 190, 4-6 times one set

my buddy that comes over to work out, he can bench 220lbs 10x and hes only 165lbs, hes right down with body building to, buy's his creatine shakes, has a schedule

i just have a bench and dumbells and boredom
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post #4 of 11 (permalink) Old 01-18-2008, 09:24 PM Thread Starter
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post #5 of 11 (permalink) Old 01-18-2008, 09:33 PM
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I'm 142 and can Bench around 155. So I guess it would be around 170? It all depends on their body type
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post #6 of 11 (permalink) Old 01-18-2008, 09:37 PM Thread Starter
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Originally Posted by S_I_C View Post
I'm 142 and can Bench around 155. So I guess it would be around 170? It all depends on their body type
thanks for the post bud, but how many reps do you do, do you do just that set weight at the time and gradually go up as you get stronger or start low and make it up to 155 in one work out?

how many reps you do in a day? I dont go to a gym so i only have my one buddy to work out with, all my friends are tired from work and dont want to work out.
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post #7 of 11 (permalink) Old 01-19-2008, 12:53 AM
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I usually do 3 sets of 8. Starting at like 100 pounds and working up. I only do that many because I do flyes and incline. But since you wanna do it for MMA, and not to look sexiez you should do 5x5. I know I always say this to people but... Look for Starr's 5x5 program, or Mark Rippetoes program, Rippetoes.
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post #8 of 11 (permalink) Old 01-19-2008, 03:34 AM
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Are we talking fighters that cut down to 150 or those that walk around at 150? I would have to say that a top level fighter like BJ is going to walk around at about 165-170 of so. Ditto Sherk. They are gonna be able to bench around the 250-300 mark. Having said that, the almighty bench press is not a great indicator of absolute strength. I would go with a military press personally as it incorporates upper, and lower body in an explosive fashion utilizing both pressing and pulling motions.
If you really want to get stronger overall you MUST do squats and deadlifts for lower reps heavy weight. Especially for you younger guys it will pay massive dividends as you get older. For you and your posterity as it turns out.......
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post #9 of 11 (permalink) Old 01-20-2008, 07:55 AM
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I am a 145 and I can bench 155*8

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post #10 of 11 (permalink) Old 06-13-2008, 11:21 PM
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5'9'' 153 and not exactly lean 153 but around 175lb bench press
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