APace

This is my first post on these forums, so i thought i'd make it useful and give my opinion on how weight training for MMA should be done.

Commonly people seem to think one of three options is best, for which i can see no good reason tbh -
1) Minimal resistence training. A few pushups / pullups...
2) Full-body circuit training
3) Some 5X5 routine or similar.

Strongman is the way forward. I fail to see how a few sets of bench, squat and deadlifting is going to greatly help your training.

You want to start picking up big stones, flipping tyres, throwing kegs, using a sledge hammer, and pushing cars. Full body, intense, PRACTICAL and powerful movements. Olympic weight lifting movements are very good aswel. DB/BB Clean + Press, Snatches, front squats etc.

I wouldn't ever rule out training with kettleballs, plyometric training etc. Rosstraining.com has some good stuff.

The routine, 3 days per week example -
Mon - Push day - BB OH Press, DB clean + press, bench, squats.
Tues - Pull day - Pullups, BB Rows, deadlift, snatch
Wed - Rest
Thur - Rest
Fri - Strongman - Tyre flipping, pushing cars, sledge hammering, cleaning a stone then throwing as far as possible verticly (retrieve then repeat)

This does not include -
1) Core training
2) Light daily training
3) Intense MMA training (obviously, but shouldn't be done on weight training days imo)
4) Cardio
5) Flexibility and stretching (obviously, should be done daily)

Of course diet is very important, as is adequet rest. And Obviously resistance training is ONLY there to assist your fighting, and make you better at that.

This is just my opinion based on my results. Before i started MMA training i trained for Rugby, Bodybuilding and Powerlifting.
I went from 155lbs - 210lbs. And i'm alot faster, stronger and more powerful as a result.

And yes, you can still train and achieve results without big weight gain...

Any comments are appreciated

TheNegation

The problem with Strongman training is that it's highly impractical for most of us that don't have the land or resources to pull it off. Powerlifitng is the next best thing, at least IMO.

Also great first post.

APace

Thanks bro

I do agree it's a fine alternative if resources are a problem, but are these things really hard to find?
- For an old truck tyre most shops etc will have to pay to have these recycled, so often are willing to give you them for free.
- Sledge Hammer for about $10 for a hardware store?
- Not sure about kegs, can't be expensive.
- Everyone has a car, get somebody to sit in it and steer whilst you push it.
- Local garden centre or building site for large stones / pieces of concrete

I can see the problem if you don't have a garden and live in a big city...

SteSteez

The impracticality of Strongman isn't addressed in your response properly.

Arranging someone to steer a car for you every friday, actually finding a car every friday for that matter,
Where will one hit the sledge hammer?
Where will one store the stones/concrete and use them?

Majority of people live in urban areas throughout the world, I do agree however that they are a good form of exercise... Some of the newer MMA gyms opening up around here are specifially demanding buildings with access for space to pull tyres, push cars and so on...Just impracticle for majority of us who live in the industrial world.

So do nothing at all?

MMA is not the strong man competition, nor is it the bodybuilding olympics, therefore training accordingly to how you would fight is whats most beneficial.

Its quite rare in a fight i would push my opponent around,my fighting style is quite relaxed and energy preserving, preferring my opponent to use all their explosiveness and energy making it easier for me to dominate them in bjj.

I'm always getting comments from guys how my upper body strength is good and so on... not to brag but my bench press numbers and so on are quite embaressing, its just uing technique over strength when fighting that hides my true strength.

Whilst you're outside pushing your friends car i'll be learning new sweeps to get your ass off me whos just "Exploded"

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HeavyRob

I was totally on board with the Strongman training until I remembered I live in NYC. Your training routine seems like it would get along very well with mine.

Dempsey Roll

Strongman training is good, and I've always liked adding it into my routine whenever I get the chance. However, I think that you're missing why it's good. It's good for many of the same reasons that powerlifter training is good - it uses heavy, compound movements that'll maximize your full-body strength gains. For example, a clean and jerk is much the same movement as you would use in flipping a large tire. Strongman training might be slightly better, overall, in terms of functionality for a fighter, and I think that it can absolutely be a great addition to someone's routine, but I don't think that when given the convenience of traditional weight training vs strongman training it's necessarily 'better'.

I've only recently began really considering the idea that there aren't really any 'best' exercises or routines - just different ones that can be used to meet different goals. If you want a really good workout plan for a fighter there're so many different things that are so useful as to be almost mandatory - it's ridiculous. Weight training, bodyweight training, plyometrics, strongman training, technique training, aerobic conditioning, anaerobic conditioning, ect. It's extremely difficult to create a plan that'll incorporate all of these different elements effectively without overtraining. Not to mention supplementation and nutrition.

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"I don't want them to like me, because when I'm in the ring, punches fly to the face. It is not a tenderness time. I am not falling in love. And he knows that when the fight starts I am kicking faces."
- Wanderlei Silva

TheNegation

Onw generally hits a tyre with the sledge.

And strength matters in BJJ, just like it does in boxing and any other combat sport and where did he suggest that you shouldn't train technique?


I live in the middle of a city too, if I started whomping a tyre with a sledge outside my house or pushing cars down the street it would not go down well lol.

CrazyCy

i have to agree. Even though it does seem to be a great exercise, personally i wouldn't be able to do it. Has anyone tried it and if yes were you satisfied?

blanker

my gym has everything, stones tyres sled thick bars farmers walk yokes kettlebells chains along with all the power lfiting equipment and olympic stuff, can someone write me up a events day?

SteSteez

I never said strength didn't matter, I condoned his suggestions, condemning the impracticalities, making note that I prefer technique over brute force.

An F1 car is fast, the drivers technique wins the race

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