Transition/Differences in Strength Training for Football into MMA Related Training? - MMA Forum - UFC Forums - UFC Results - MMA Videos
Strength & Power Training Discussion of strength training as part of your MMA conditioning program.

Reply

Old 11-07-2009, 03:56 PM   #1 (permalink)
MMA Fanatic
 
Join Date: Nov 2009
Location: Americus, Ga (USA)
Posts: 7
Stone78 has a little shameless behaviour in the past
Transition/Differences in Strength Training for Football into MMA Related Training?

I'm 17 (18 in January of 2010). I just finished my senior year of football. About to start training and getting into MMA.

I weigh 250 lbs. right now (I put on a lot of weight for season). I'm roughly 6'1".

One of my coaches used to be a physical trainer, he helps us with our workouts. As far as my peak strength within the last year:

Flat Barbell Benchpress - 365 lbs
Power Cleans - 260 lbs
Parallel Safety Squat - 550 lbs
RDL - 650 lbs

Crude approximation of workout:

I really wish I had my sheet, because I don't remember the percentages, plus my trainer/football coach had the percentages I used swapped around drastically every two weeks.

But the basic routine is

Warmup (55%) 1x10
Middle (65-70%) 3x5
Heavy (75-95%) 3x3
Burnout (135lbs-165lbs) 1xFailure

Mondays and Thursdays.

This is supplemented by a similar workout with these:

Monday:
Barbell Incline
Hammer Curls
Dips
Shrugs
Farmer's Walk
Pushups (Regular: 3x10, Claps 2x10, Depth Push Ups 3x10 [forgot the actual name for last thing])

Thursday:
Pretty much the same, but instead...
I do Dumbell Incline and I also add in a Dumbell Bench.

Tuesdays and Fridays are for lower body, back, more shoulders.

Tuesdays and Fridays are some conglomeration of these:

Front Squats
Parallel Squats
Hello Good Mornings
Straight Leg Dead Lifts
Stargazers (3x25, 2x50, 1x75)
RDL
Legpress
Toe Raises
Step Ups
Crazy Ab Stuff

I have hellacious sprints for conditioning in football, but I know MMA is a totally different thing so I'm not even going to ask about it atm.

So... would a similar workout be good for strength training for MMA, or could someone suggest following a different plan? Football is almost wholly different, so I know training shouldn't be the exact same for core workouts (Bench, Squats, Cleans vs ?) but as I've said before, I'm virtually clueless about any strength training for a different sport.

I would greatly appreciate any help given. Thanks in advance.
Stone78 is offline   Reply With Quote
Sponsored Links
Advertisement
 

Old 11-09-2009, 04:08 PM   #2 (permalink)
Amatuer
 
Join Date: Jul 2009
Posts: 101
rich78uk has a little shameless behaviour in the past
I think a workout based around large compound exercises such as squats, bench presses, deadlifts etc will be a good starting point in a strength training routine for MMA. I would suggest adding some exercises that will help to improve your explosive power. Exercises where you can shift a lot of weight quickly such as snatchs, clean and presses, push presses. Use a heavy medicine ball and introduce some overhead slams and rotational throws into your programme as well as some plyometrics. For example try doing a set of plyometric step jumps straight after a heavy set of squats to really burn the legs. Hope this helps.

www.resultsconditioning.com
rich78uk is offline   Reply With Quote
Old 11-10-2009, 10:28 PM   #3 (permalink)
MMA Fanatic
 
Join Date: Nov 2009
Location: Americus, Ga (USA)
Posts: 7
Stone78 has a little shameless behaviour in the past
Thanks a lot. I'm just now getting my new workout regimine set up so this info couldn't have come at a better time. I really appreciate it.
__________________
DS(G)B
Stone78 is offline   Reply With Quote
Reply



Currently Active Users Viewing This Thread: 1 (0 members and 1 guests)
 
Thread Tools
Display Modes

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

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

VerticalSports
Baseball Forum Golf Forum Boxing Forum Snowmobile Forum
Basketball Forum Soccer Forum MMA Forum PWC Forum
Football Forum Cricket Forum Wrestling Forum ATV Forum
Hockey Forum Volleyball Forum Paintball Forum Snowboarding Forum
Tennis Forum Rugby Forums Lacrosse Forum Skiing Forums
Copyright (C) Verticalscope Inc SEO by vBSEO 3.3.2
Powered by vBulletin Copyright © 2000-2009 Jelsoft Enterprises Limited.
vBCredits v1.4 Copyright ©2007, PixelFX Studios