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

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Old 11-17-2010, 09:42 PM   #1 (permalink)
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Need some advice for weight training combined with MMA

Hello everyone! I recently started taking Muay Thai and BJJ and I also want to mix in weight training but I am not sure when I should weight train or not. I would really like it if a experienced MMA teacher could help me figure this out. Here is my weekly schedule for MMA:

Mon: 6:30-9pm Muay Thai and BJJ
Tues: 6:30-8pm Muay Thai
Wed: 6:30-9pm Muay Thai and BJJ
Thurs: 6:30-8pm Muay Thai
Fri: No Class
Sat: 9:45am-12:15pm Muay Thai and BJJ
Sun: No Class

Now the main days I want to go to class are the days I have Muay Thai and BJJ but Ideally I would like to go to a class everyday they host it. I just don't know once I mix in some weight training if I am going to just be hurting myself or if I will benefit. I really need some help from someone who is experienced with this. Please help me!
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Old 11-18-2010, 02:00 PM   #2 (permalink)
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If your under 16 dont weight train, its bad for you.
If your over 16 then do it in the morning. A basic workout i used in the past was this.

day 1
Incline Dumbbell Press, Flat dumbbell press, Dumbbell flys,3 different types of tricep extension, it varies for me, i like to keep it fresh, and lots and lots of dips. Then a core workout, and end with 2-5 mile run.

day 2
upright row, bent over row, lat pulldown, lat raises, rear deltoid machine, 3 of the many types of bicep workouts, then i do legs, Core 2-5 mile run.

rinse and repeat.

I usually do this everyday and then go to fight training every night. Somedays like today im so damn tired though im not going to lift. So i basically use my weight training to supplement the fighting, not the other way around like many people do it.

Try to put 8-12 hours between fight training and weight training, and if your exhausted don' weight train one day to let your body recover, your body wont make good gains if you never give it a chance to recover.
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Old 11-26-2010, 05:01 AM   #3 (permalink)
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hey, im 18 and am currently doing mma, ive had 2 fights already which i happily won. During my early stages when i started training i was struggling to find a good schedule which delt to all aspects of my mma game.
i have a couple links which really helped in giving a idea on what i should be doing and when
http://www.impacttraining.co.nz/wow.html
this link you subscribe to emails you a new workout each week which helps you not get bored with doing the same workout every week.
And one of my training partners gave me the link to purchase this program: http://eb346489yms4zwf08bz0n8jocz.hop.clickbank.net/ it costs about 50 bucks but covers everything you can possibly think of and gives you a full 24hr 7 day a week schedule, i was quite guttered that it was a download and not actual books when i brought it, but the instructors are really good. hope i could help.
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Old 01-07-2011, 01:15 AM   #4 (permalink)
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what exercise equipment doyou have available toyou
also you dont want to add in weights until your body is well used to the bjj/mthai you are doing
afte ryou have adapted to that then add weights
but get back to me and I can help you
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Old 01-16-2011, 03:07 PM   #5 (permalink)
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Lots of misinformation here!

What exactly is it you're trying to accomplish with weight training? Bigger? Quicker? Stronger? Fitter?

IMO you have a pretty packed schedule with training and there's no substiture for technique. If you're serious about using weights to improve your MMA, you'd be best off starting with the 3 main lifts - Deadlift, Squat and Bench Press. These are compound lifts that work your entire body and will make you stronger and quicker. Also supplement your lifting program with some conditioning also (You might already do this at MMA). All the muscles in the world won't do you any good if you gas in the first round.

Aim to lift 2-3 times a week and watch your nutrition and you'll see improvements. If you want a good program google starting strength, it's generally accepted as one of the best programs for building lean and useful muscle.
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Old 01-17-2011, 07:44 PM   #6 (permalink)
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Quote:
Originally Posted by Scromaster View Post
If your under 16 dont weight train, its bad for you.
If your over 16 then do it in the morning. A basic workout i used in the past was this.

day 1
Incline Dumbbell Press, Flat dumbbell press, Dumbbell flys,3 different types of tricep extension, it varies for me, i like to keep it fresh, and lots and lots of dips. Then a core workout, and end with 2-5 mile run.

day 2
upright row, bent over row, lat pulldown, lat raises, rear deltoid machine, 3 of the many types of bicep workouts, then i do legs, Core 2-5 mile run.
I respectfully Disagree. Weight Training has no negative effect on younger populations.

Also, If you've never done serious strength Training* before, a program like Starting strength or Stronglifts would be AWESOME for you. check the Starting strength wiki, and stronglifts website. It's worth digging around for the right information (both sites are hard to navigate).

Ideally, you would do nothing but strength work to get the most out of the program, but there are a lot of people (Including serious competitors) who train strength and MMA on similar programs.

Quote:

Try to put 8-12 hours between fight training and weight training, and if your exhausted don' weight train one day to let your body recover, your body wont make good gains if you never give it a chance to recover.
This is good advice.

If you're SUPER tired after training, do strength on the off days (your two days off and one Muay Thai day). If you're still pretty fresh, you could do it the same day, or the next morning. Strength gains occur during the recovery phase.


* Strenght Training is different to bodybuilding.
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Old 10-10-2011, 05:25 AM   #7 (permalink)
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If you are serious about learning MMA you are best to find and join a good local gym to start out. BJJ for example is going to require you a partner to practice with and practicing BJJ techniques without proper training and instruction can be very dangerous.

Striking sure you can practice with a bag but if you don't have an instructor to teach you the proper footwork, hand positioning, angles, etc. You are really just beating up on a bag that doesn't hit back.

Hate saying it but your only real hope if you want to learn MMA is to find a GYM that has hours that you can attend class.
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Old 10-12-2011, 02:44 AM   #8 (permalink)
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Quote:
Originally Posted by Scromaster View Post
If your under 16 dont weight train, its bad for you.
If your over 16 then do it in the morning. A basic workout i used in the past was this.
The only concern someone that hasn't completed puberty has to worry themselves with is damaging epiphyseal plates, which isn't going to happen with casual weight training.

Quote:
Originally Posted by Scromaster View Post
day 1
Incline Dumbbell Press, Flat dumbbell press, Dumbbell flys,3 different types of tricep extension, it varies for me, i like to keep it fresh, and lots and lots of dips. Then a core workout, and end with 2-5 mile run.

day 2
upright row, bent over row, lat pulldown, lat raises, rear deltoid machine, 3 of the many types of bicep workouts, then i do legs, Core 2-5 mile run.

rinse and repeat.
This sounds like a recipe for over-training or injury. Why would he want to do so many isolation exercises and variations for a single muscle?

Quote:
Originally Posted by Scromaster View Post
I usually do this everyday and then go to fight training every night. Somedays like today im so damn tired though im not going to lift. So i basically use my weight training to supplement the fighting, not the other way around like many people do it.

Try to put 8-12 hours between fight training and weight training, and if your exhausted don' weight train one day to let your body recover, your body wont make good gains if you never give it a chance to recover.
Seen any mass or strength gains? 24-48 hour rest between exercising a muscle set, anything less and you'll see diminished returns in strength, size, and development.
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Old 02-16-2012, 01:16 PM   #9 (permalink)
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What kind of equipment do you have access to? I have a similar schedule but I make a point of strength training atleast 3 times a week - Mainly aimed at ensuring that my body works properly, preventing injury, balancing things out that get overused in muay thai and Bjj, and last but not least getting stronger. I try not to stay lifting longer than an hour and get all this done, Its definitely worth it!
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