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

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Old 12-02-2008, 12:59 PM   #1 (permalink)
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I need a routine. I cant find anything...

Im so annoyed, maybe I dont look good enough or not looking in the right places. I need a weight training routine for MMA. I got core training down and I run and spar a lot for my endurance, but I need a weight training routine that is geared towards MMA so I use all the right muscles and work all the right muscles that will benefit my where I need to be strong in the ring. There has to be some routine some split that is productive, everyone has used before and has worked. Kinda like high weight low reps for powerlifting makes you strong. Somethine that is almost guarnteed. Thanks all...
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Old 12-02-2008, 01:33 PM   #2 (permalink)
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Day 1:
Power Clean - 3 sets of 3 reps warm up, then 3 to 5 sets of 3 reps with a work weight, about 80% of a 1RM.

Bench Press - (medium to heavy day)- (if med)- 3 sets of 5 to 6 reps warm up then 3 sets of 5 with a work weight. (if heavy)- work up over six sets of 5 to 6 reps to limit set of 3 to 5 reps on the last set. A rule of thumb puts a limit triple at about 90% of one's 1RM.

Squat - (light speed day)- one warm up set of 10 reps. Then 5 sets of 5 reps with no more than 65% and no more than 60 seconds rest between sets. Start with 60% . Apply 100% effort on every rep and do each rep as fast as possible.

Day 2: Rest

Day 3:
One Power Clean followed by 3 Military Presses followed by 2 Push Presses for 5 reps total per set - 3 warm up sets, then 3 sets of 5 reps with a work weight.

Deadlift - warm up- 10 reps, 6 reps, 4 reps. Either keep adding weight and go for strength, or you can use the same weight at your last warumup set and do that for 3-4 sets and for 3-4 reps. If you continue to add weight, continue to pyramid up until you reach 1 rep.

NOTE: Because squats and deadlifts overlap the working of a lot of the same muscles, squats are not recommended the same day as deadlifts.

Day 4: Rest

Day 5:
Bent Row - 3 sets of 5 to 6 reps warm up, then 3 sets of 5 to 6 reps with a work weight.

Squat - (medium to heavy day) same formula as BP on Day 1.

Bench Press - (light speed day) same formula as Squat on Day 1.

^ true story
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Old 12-02-2008, 02:23 PM   #3 (permalink)
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nice this looks like a good workout to me. Have you had much success with this?
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Old 12-02-2008, 03:27 PM   #4 (permalink)
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Rippetoe and Stronglifts 5x5 are both very good programs for building MMA-functional strength. I can personally attest to the effectiveness of Rippetoe, and I know a number of people that've also seen good results with Stronglifts.

Rippetoe: http://www.bodybuilding.com/fun/wotw52.htm

Stronglifts: http://stronglifts.com/stronglifts-5...ining-program/
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Old 06-05-2009, 05:54 PM   #5 (permalink)
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fear not lol...try these two websites:
http://www.bodybuilding.com/fun/bbin...ge=MMAFighting
www.mikemahler.com

dont let the name of the first one fool you...its not just a bodybuilding website, it has loads of usefu information for mma training...mike mahler is one of the best strength coaches in north america so his website is definitely worth a visit...

personally, i swear by the olympic lifts...they can be difficult to learn but you can learn to do the easir hybrids
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Old 06-17-2009, 09:27 PM   #6 (permalink)
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Quote:
Originally Posted by JohnnyBoy855 View Post
Im so annoyed, maybe I dont look good enough or not looking in the right places. I need a weight training routine for MMA. I got core training down and I run and spar a lot for my endurance, but I need a weight training routine that is geared towards MMA so I use all the right muscles and work all the right muscles that will benefit my where I need to be strong in the ring. There has to be some routine some split that is productive, everyone has used before and has worked. Kinda like high weight low reps for powerlifting makes you strong. Somethine that is almost guarnteed. Thanks all...
The sport of mma is still a new an upcoming sport, and the strength and conditioning side is still in its infancy in terms of program development.

I would definitely recommend you check out one of these programs that have been thoroughly reviewed. My personal favorite (and one I have completed and seen results for myself) is Eric Wong's program.

Check them out here: http://www.bestmmatrainingworkouts.com

Hope this helps,

Derek
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