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

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Old 12-13-2008, 02:07 PM   #1 (permalink)
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Weight training good for mma

i was wondering if lifting weight exercises such as bench presses and culrs like foryour arms will make u slow and gain weight my current workouts are

squats
deadlifts
leg raises
situps and pushups
i dont workout my arms but they feel weakerthen they used to i used to to lift weights alot and be really buff then i tonedd fown for mma wondering if its good to lift alot of weights on the arms can that increase punch strength whcih evolves into a harder punch or make u slower pleases state opinions on topic thanks
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Old 12-13-2008, 05:13 PM   #2 (permalink)
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Bigger biceps make wont you hit any harder. Do compound lifts that work your core too and it'll help. Squats, DLs, Bench, rows, chins, stuff like that.
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Old 05-24-2009, 05:40 PM   #3 (permalink)
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weight training will not make you slow or muscle bound, as logn as you use the correct rep/set scheme...a bodybuilder will use roughly 8-12 reps with 3-4 sets to build bigger muscles...an mma fighter should use low reps, 3-6, whilst focusing on compound exercises such as deadlifts,squats, dips, pull ups, military press etc...for me personally 2 working sets of 5-6 on these exercises works perfectly to build strength without the bulk...i would reccomend experimenting wiith different rep and set schemes
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Old 05-25-2009, 11:12 PM   #4 (permalink)
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Just keep in mind of a few things. MMA fighters are not body builders, we have no business doing isolated exercises like bicep curls. Personally I respectfully disagree with a low reps mentioned by gonzalez89. I lifted low rep high weight when I was bulking. I'm not expert at all but MMA fighters need muscle endurance, all that power does no good if you can't make it through the first round because your muscles require too much oxygen due to bulkness.

Recon is totally right about compound exercises. Try some compound barbell complexes and some full body db circuit work. Team Quest has a very nice grappling workout: http://mmastuff.ws/weight-training/m...ppling-workout

I'm a fan of Kettlebells and Bodyweight Exercises with some light high rep DB action.
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Old 05-25-2009, 11:22 PM   #5 (permalink)
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I agree that muscular endurance is the most important for fighters, but low rep, high weight work is not ideal for "bulking." If you are in a bulking phase, you would just up your calories count, not necesarily change your set/rep scheme.

Generally speaking though, 1-5 reps = strength, 6-12 = hypertrophy, 15+ = endurance.

Check out illmatic's training log if you want to see a real nice balance of cardio, muscular endurance, strength training, and MMA/Bjj.
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Old 05-26-2009, 01:01 AM   #6 (permalink)
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oops, when I said bulking, I meant hypertrophy.
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Old 05-26-2009, 01:08 AM   #7 (permalink)
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oops, when I said bulking, I meant hypertrophy.
I see. There isn't much hypertrophy associated with reps under 5 though.
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Old 05-26-2009, 11:53 AM   #8 (permalink)
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agreed...high rep work(around 20-25) should be used to build muscular endurance...like i said before, low rep work, like 5-6 reps should be used if your goal is maximum strength and power...nearly all the mma fighters in the ufc will use high rep weight training at some point or another but not neccesarily all will use low rep training...every fighter needs muscular endurance but not neccesarily maximum strength...
im no expert, but i am actually a light heavyweight mma fighter and i train with weight 4 times a week when im not preparing for a fight...twice with high rep complexes and twice with low rep power based training
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Old 06-24-2009, 10:27 PM   #9 (permalink)
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Yea i think best way to do it is a mix of both low rep/high weight and high rep/low weight. As long as you keep up with your mma training you'll build explosivness and dont need to worry about bulk slowing you down.
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Old 06-25-2009, 10:36 AM   #10 (permalink)
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Weight lifting has a place in MMA training but it is definitely not a priority. Avoid any isolation lifts as you want to promote the solidarity of your stabalizer muscles. I'd push as much weight as you can in reps of 8 -12.

Your goal is functional strength. Developing muscle you won't use for competition is counter-productive. Free weights and plyometrics are the way to go. Power cleans and deadlifts would be benefical for you.

Here is a worthwhile link.
http://buildingbodies.ca/exercise/ra...-conditioning/
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