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

 
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post #1 of 10 (permalink) Old 08-14-2010, 07:59 AM Thread Starter
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Most important muscles in MMA

What are the most important muscles in MMA in your opinion?
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post #2 of 10 (permalink) Old 08-15-2010, 02:10 AM
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Simple, your core. Weak core = weak fighter.

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post #3 of 10 (permalink) Old 08-15-2010, 02:24 AM
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Core no doubt.

"The fat man flies at midnight"
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post #4 of 10 (permalink) Old 08-15-2010, 04:56 AM Thread Starter
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thanks
will these exercises help me with establishing a good core?
scroll down to "Popular Core Strength Training Exercises"
http://www.sport-fitness-advisor.com...-training.html
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post #5 of 10 (permalink) Old 08-15-2010, 06:04 AM
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Try http://www.bodybuilding.com/fun/drobson263.htm out or go with something like the following...

Monday
1. Crunches
a. 50 x Bodyweight
2. Swiss Ball Hyperextensions
a. 30 x Bodyweight
3. Good Mornings
a. 50 x Bodyweight
4. Russian Twists
a. 50 x Bodyweight
5. Leg Crunches/Bicycle Crunches
a. 50 x Bodyweight
6. Side Bends
a. 30 x 50% 1RM (15 per side)

Wednesday - Complete as a circuit a total of 2-3 times with 90 seconds rest between each circuit
1. Workout Ball/Swiss Ball Crunches
a. 15-20 @ 40% 1RM (Plate)
2. Side Bends
a. 15-20 @ 70% 1RM (Dumbbell)
3. Leg Raises
a. 15-20 @ 60% 1RM (Dumbbell)
4. Good Mornings
a. 15-20 @ 70% 1RM (Barbell)
5. Hanging Leg Raises
a. 15-20 @ 50% 1RM (Dumbbell)
6. Workout Ball/Exercise Ball Hyperextensions
a. 15-20 @ 60% 1RM
7. Russian Twists w/ Medicine Ball
a. 20 @ 15lbs
8. Bicycle Crunches
a. 20 @ Bodyweight
9. Workout Ball/Swiss Ball Side Crunches
a. 15-20 @ Bodyweight

Friday - Same as Monday...

This should build your core quickly and you will for sure feel it. Dedicated core days I believe should be done for all fighters as it is by far the most important for more reasons than can be named.


"A pint of sweat, saves a gallon of blood." - General George Patton
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post #6 of 10 (permalink) Old 10-15-2010, 10:53 PM
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Core- absolutely everything
Legs-absolutely everything
back- punching, wrestling, close range power
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post #7 of 10 (permalink) Old 11-02-2010, 01:51 AM
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honestly if you are competing or even training with some intensity you are going to be tested in all areas
core is of course important but eveything is going to be taxed and tested
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post #8 of 10 (permalink) Old 12-08-2010, 03:29 PM
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Legs

Legs are the most important muscles in MMA. They are your foundation. Legs generate power both in your ground game and stand up. Power comes from the ground up when you throw a punch. Train your body from your legs upwards. Here's a decent article for leg training.
http://musclestrong.com/2010/12/08/t...-leg-training/
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post #9 of 10 (permalink) Old 12-08-2010, 06:07 PM
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Core and legs absolutely everything,they are the most important muscles in MMA.
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post #10 of 10 (permalink) Old 12-08-2010, 06:22 PM
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Train your body from your legs upwards,thats really great.
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