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

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Old 09-29-2008, 09:38 PM   #1 (permalink)
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Strength and stamina question for you veterans

I have only been training mma for a year on and off now and nowadays im gettin pretty into it. I was a competitive powerlifter for 6 years and my strength is my advantage but im finding it to be more and more useless as time goes by. I can muscle my way out of a lot of submissions and slam ppl pretty well. But as I grapple and/or get caught in a clinch battle with more and more advanced fighters they just seem to be made of steal and have this strength that doesnt end.

I'm not trying to brag but im struggling to figure out as to why a guy (me) that has squatted 800+ and benched 600+ in competition can ever feel what it feels like to be over powered. I know that must sound incredibly ignorant but please bare with me. I have always training for strength and find that after a few desperate bursts of what I thought would be overwhelming power to get my opponent into a position only to find myself exhausted after it doesnt work. Its hard to break their grip, its hard to do anything. How do they keep this strength so constant and how do they get it?

Is it the hours of non stop conditioning drills and high rep exercises, or is it just plain experience from grappling for hours? or am i just a sissy?

Thanks alot to anyone that takes the time to read this and put in any input
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Old 09-29-2008, 10:34 PM   #2 (permalink)
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Really impressive numbers, I assume they are geared as a 600 bench has never been done raw but either way good ******* job. I definitely think you're going to have to change your training around. Maximum strength, while important, is only a small fraction needed in this complex MMA game. I would suggest switching up your powerlifting style stuff into more of complexes and circuits with basic lifts such as cleans, rows, squats, Rdls, jerks, dips, chins, etc. Another good alternative is doing strongman type training... they really focus on mixing both worlds of explosive power and also being able to maintain it. I would also look into some like Sean Sherk/Brock Lesnar type plans. Overall, since you have a good maximum strength base, I think you should just focus entirely on a different aspect. If I were you, I would probably spend 0 days a week lifting heavy for strength purposes. This is a tough question though, and very complex, as MMA is a very complex sport. Also check out this guys training log, he has a real nice balance between lots of strength, power, and endurance. He'll do over 100 dips and 100 chins in a workout, while cleaning 300+ pounds as well. Insane stuff:

http://www.sherdog.net/forums/f49/younggunzz-635965/


I would also make sure to check out rosstraining.com, and also visit some CrossFit websites and look up some of their WOD's
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Old 09-30-2008, 12:38 AM   #3 (permalink)
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Thanks man I appreciate it. You are right they are geared lifts plus i was using but I did these lifts at the ripe old age of 19 @ 230lbs..you obviously know about power lifting but u probably havent looked into records in awhile cuz the highest bench with out gear is now around mid 700's..ridiculous i know..thanks again
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Old 10-08-2008, 04:30 AM   #4 (permalink)
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Strength actually isn't something you want to utilize when you're training. If you're relying on pure power to get out of submissions and poor positions, you're NOT relying on technique. Meaning that your skill will develop at much a slower pace.

You need to take it easy, stay very calm, hold back on your strength.

If you go easy now, and develop good technique, suddenly things are even easier in competition when you finally start to pour on the strength that you weren't using when were rolling with partners.

And I don't even want to know why you're slamming your training partners.
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Old 10-08-2008, 04:57 AM   #5 (permalink)
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there is also a difference between lifting strength and practical strength. I can benchpress, curl, squat, pretty much everything more than my dad, and he can carry 4 bags of shingles up a ladder, where i can only carry 2 and my shoulder is dead, and can still push me around if we wrestle or whatever. from 20+ years of construction work. And as said before i believe technique, and constantly practicing correct technique, is the most important thing in almost anything you do, from learning an instrument to kickin ass
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Old 10-10-2008, 12:11 AM   #6 (permalink)
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I'm pretty sure we know technique > strength, the TS is referring to his muscular/strength endurance being lack-luster, albeit him having very good maximum strength.
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Old 10-10-2008, 02:11 AM   #7 (permalink)
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I'm pretty sure we know technique > strength, the TS is referring to his muscular/strength endurance being lack-luster, albeit him having very good maximum strength.
It's possible that he does understand that.

"My strength is my advantage," and "I can muscle my way out of a lot of submissions and slam ppl pretty well" make me think it might be otherwise.

This probably really isn't even even the answer he's looking for, but I though I should clarify that trying to muscle his way out of submissions is not going to help him improve all that quickly.
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