Training Routine Help Please. - MMA Forum - UFC Forums - UFC Results - MMA Videos
Strength & Power Training Discussion of strength training as part of your MMA conditioning program.

LinkBack Thread Tools Display Modes
post #1 of 3 (permalink) Old 05-25-2008, 02:55 PM Thread Starter
MMA Fanatic
Join Date: May 2008
Location: Canada
Posts: 24
Training Routine Help Please.

im a 16 year old male who is 5 9' and 210lbs(not in the best shape that i would like to be). i take muay thai classes every monday, tuesday, and friday. my muay thai classes are 1 hour each and i plan to do another half an hour of wieght lifting after my muay thai class. on wednesday i plan on doing weight lifting (heavy weights low reps like a 5x5) and on thursday i will do something more cardio like and also work muscles (low weights high reps) and then saturday i do the same as wednesday and sunday is recover time. i am wondering what exercises i should be doing for my wednesday, thursday, and saturday routine. i want to lose weight and gain strength and power.
muaythaiking21 is offline  
Sponsored Links
post #2 of 3 (permalink) Old 05-25-2008, 04:34 PM
Das ‹bermensch
wukkadb's Avatar
Join Date: Jan 2007
Location: San Diego, CA
Posts: 7,633
Compound lifts. Deadlifts, squats, rows, OH presses, dips, pull ups, chins, cleans, GHR's, SLDLs, etc.

What a stud

Originally Posted by swpthleg View Post
The power of Aleks, his small baby and pimp hardcore dogs has granted you useful insight, my friend.
wukkadb is offline  
post #3 of 3 (permalink) Old 06-11-2008, 05:49 PM
MMA Fanatic
Join Date: Jun 2008
Posts: 3
i think you should focus on olympic lifts and bodyweight moves such as chin ups, pull ups, dips, press ups, squats, vertical jumps,lunges, crunches, hanging leg riases and clap push ups. The reason for this is that these kinds of lifts dont add as much mass as other compound moves (deadlifts, weighted squats, becnh press) yet will build excelent strength and power.
id consider speed training for power such as sprints, lateral sprints cone/laddder drills etc, as they train the anaerobic system, help develop leg power nad ladder drills build foot speed.
for a weights workout, id reccomend something like this:
Hang clean and press: 2 sets
power cleans: 2 sets
vertical jumps: 3 sets
chin ups: 3 sets(to failure)
dips: 3 sets(to failure)
clap press ups: 3 sets
crunches: 3 sets
hanging leg raises:3 sets

Last edited by gonzalez92; 06-11-2008 at 05:51 PM.
gonzalez92 is offline  

Quick Reply

Register Now

In order to be able to post messages on the MMA Forum - UFC Forums - UFC Results - MMA Videos forums, you must first register.
Please enter your desired user name, your email address and other required details in the form below.

User Name:
Please enter a password for your user account. Note that passwords are case-sensitive.


Confirm Password:
Email Address
Please enter a valid email address for yourself.

Email Address:


Human Verification

In order to verify that you are a human and not a spam bot, please enter the answer into the following box below based on the instructions contained in the graphic.

Currently Active Users Viewing This Thread: 1 (0 members and 1 guests)
Thread Tools
Show Printable Version Show Printable Version
Email this Page Email this Page
Display Modes
Linear Mode Linear Mode

Posting Rules  
You may post new threads
You may post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Trackbacks are Off
Pingbacks are Off
Refbacks are On

For the best viewing experience please update your browser to Google Chrome