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

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Old 01-01-2011, 08:56 AM   #1 (permalink)
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Any way to get a well rounded training just doing technique?

Okay, sorry to ask a question first post.

I have been doing training for 3 months with a trainer, however, I can no longer afford it, being a full time student. Now, to be honest, I also hate doing anything outside actually fighting or practicing fighting techniques. I was wondering, If I slowly go through my punching motions with heavy weights, will it increase my strength? See, stamina is easy to train just doing shadow boxing interval training, muscular endurance I can build just pushing myself to strike for 3 minute rounds again and again, but power (and explosive speed) are the only things I feel I'm lacking. And it may just be a mental thing, but doing controlled fight motion weight training just seems kinda off to me.

Also, not sure if it makes a difference but I always try to get in 2x10 push-ups a day (I know that's not a lot, but I'm 280lbs, but arms can't take much more than that.) And 4x25 sit-ups. Which are pretty much the only shadow or bag work I've done recently (I run too, but haven't been able to because of the snow and ice here, too risky.)


Lastly, Anyone know of a good way to self train for BJJ? I was looking at gyms, but I can't afford the crazy prices (the cheapest one within 20 miles of me is $180 a month). But I have no grappling experience, my training was all boxing and knees (was going to start working on kicks soon, but never happened) I only have two grappling moves, and they're for the clinch not the ground. (I know nothing replaces a good teacher, but I'm trying to make due with what I've got...
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Old 01-01-2011, 08:19 PM   #2 (permalink)
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Quote:
Originally Posted by montblanc512 View Post
I have been doing training for 3 months with a trainer, however, I can no longer afford it, being a full time student. Now, to be honest, I also hate doing anything outside actually fighting or practicing fighting techniques. I was wondering, If I slowly go through my punching motions with heavy weights, will it increase my strength?
Doing slow punching motions with heavy weights will in first place train your musculus deltoideus. So for that part you will increase your strentgh, but if your are asking about strentgh for fighting you will need more. For punching i.e. the whole body is involved beginning from a spring motion at your feet, hip/torso/shoulder rotation, arm extention. A good start for training the muscles needed are BWE like push ups, crunches, jumps. Then it will be useful to train with a heavy bag.


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Originally Posted by montblanc512 View Post
Also, not sure if it makes a difference but I always try to get in 2x10 push-ups a day (I know that's not a lot, but I'm 280lbs, but arms can't take much more than that.) And 4x25 sit-ups.
Sets of around 10 repetitions are usually done for hypertrophy training, which to some extent you want to have, but what you want to have even more in combat sports is muscular endurance which you train with more repetitions (>20). You could do your push ups for example on an inclined surface or with your hands on higher ground (i.e. on two chairs, doing the push ups between them)

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Originally Posted by montblanc512 View Post
Lastly, Anyone know of a good way to self train for BJJ?
No, there isn't. It's that simple. Anyone who tells you otherwise is fooling you. Forget instruction DVDs. If you don't have already more than just basic knowledge you can't reasonably train on your own. You will get accustomed to mistakes which are hard to get rid of later if you don't have anyone who controls you.


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I was looking at gyms, but I can't afford the crazy prices (the cheapest one within 20 miles of me is $180 a month).
$180/m the cheapest¿ Either they are ridiculously good or ridiculously expensive.
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Old 01-01-2011, 11:33 PM   #3 (permalink)
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I have a heavy bag so that's no problem, the only thing I don't do out of that group is jumps but that's because I worry about injury at my weight. I guess I'll do little slow weighted shadow boxing just to build up my delts a bit more.

As for the reps thing, I know it, but I need to build muscle before I work on more endurance. I can go 5 rounds easy boxing (and will probably be able to do a lot more as I continue to lose weight), but I'm just not strong enough yet. I've actually been considering doing the opposite. Doing 4-6 rep sets on a decline . I want to get into pylometrics eventually as well but that won't be for a while, don't want to hurt myself. Was just hoping there'd be a more entertaining way, I hate just exercising for the sake of exercising...

And true, nothing replaces a good teacher, but I'm desperate so I'd figured I'd ask. But yeah, the prices around here are ridiculous, but I guess that's because there are so few of them where I am. I tried the only two I could drive to on a daily basis and that was the cheaper of the two.

Damn, guess I'll just at least keep working on my general condition since I can't learn BJJ yet. If nothing else I may be able to find a regular wrestling class for almost nothing.

Thanks for the reply.

Last edited by montblanc512 : 01-02-2011 at 01:51 PM.
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Old 01-07-2011, 01:02 AM   #4 (permalink)
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Quote:
Originally Posted by Voiceless View Post
Doing slow punching motions with heavy weights will in first place train your musculus deltoideus. So for that part you will increase your strentgh, but if your are asking about strentgh for fighting you will need more. For punching i.e. the whole body is involved beginning from a spring motion at your feet, hip/torso/shoulder rotation, arm extention. A good start for training the muscles needed are BWE like push ups, crunches, jumps. Then it will be useful to train with a heavy bag.




Sets of around 10 repetitions are usually done for hypertrophy training, which to some extent you want to have, but what you want to have even more in combat sports is muscular endurance which you train with more repetitions (>20). You could do your push ups for example on an inclined surface or with your hands on higher ground (i.e. on two chairs, doing the push ups between them)



No, there isn't. It's that simple. Anyone who tells you otherwise is fooling you. Forget instruction DVDs. If you don't have already more than just basic knowledge you can't reasonably train on your own. You will get accustomed to mistakes which are hard to get rid of later if you don't have anyone who controls you.




$180/m the cheapest¿ Either they are ridiculously good or ridiculously expensive.
well around charlotte that is about average tho if you buy multiple months at one time you get a discount and I think can get it as low as 120/month if I'm not mistaken but you have to buy a year at a block that way
they are very very good tho

also I don't recomend slowly throwing punches with 'heavy' weights in your hands
that will put your shoulder at a bad leverage angle for straight shots like jab and cross and I think is a mistake
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Old 01-07-2011, 02:48 PM   #5 (permalink)
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One thing you can do at home is work on cardio and flexibility, if you have those 2 in order you can focus much more on technique when you get to training. Core, squats, pushups and grip should be your focus to improve, and overall cardio will improve if you do those workouts with enough intensity. I also recomend a cardio day or 2 all on its own, and not like those silly people stuck on elipitcals in the gym. Stuff like burpees, circuit training, and uphill or weighted sprints, wind sprints, etc. full body+explosive agility stuff
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Old 01-09-2011, 03:37 PM   #6 (permalink)
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I do, I have a routine for muscle and cardiovascular endurance. Sprinting, suicides, up 'n downs (modified to include strikes), rollovers, and burpees. 5 sets of 10 of each except suicides, those I just do as many as I can in one go, which is usually about 30. Then I do my shadow boxing, and modified sit-ups (when I get to the up position I throw hooks). The whole thing is usually about 2 hours, and I think the only time I'm not pushing myself is the rest between rounds. And I stretch 3 times a day, morning, night, and after a light warm-up before I start my sprints.

My cardiovascular strength isn't bad, I'm 280 and run 3 miles every other day. (the above workout is 3 days a week. running is kind of my rest days.

The only thing I feel I really lack right now is power/speed... I should also really lose this weight, but it doesn't seem to want to go away. I trained 8 hours a week and dieted and I only lost like 5lbs in 3 months.
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Old 01-10-2011, 06:13 AM   #7 (permalink)
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Well, since my idea for strength training are now void. Can anyone recommend a good lifting routine for a non-lifter? I've been looking up MMA lifting, but all the recommendation seem to involve full body explosive moevements, which seems perfect, but since I have no experience lifting, I'd rather not rist major injury by starting off with such risky/advanced stuff. Or should I just suck it up and jump in by asking someone to check my technique as I do these exercises?
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Old 01-10-2011, 08:21 AM   #8 (permalink)
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Old 01-11-2011, 03:41 AM   #9 (permalink)
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Originally Posted by montblanc512 View Post
Well, since my idea for strength training are now void. Can anyone recommend a good lifting routine for a non-lifter? I've been looking up MMA lifting, but all the recommendation seem to involve full body explosive moevements, which seems perfect, but since I have no experience lifting, I'd rather not rist major injury by starting off with such risky/advanced stuff. Or should I just suck it up and jump in by asking someone to check my technique as I do these exercises?
I've never heard of anyoen working out like you say you do and losing 5 lbs in 3 months...
what are you eating?

also have you ever done or heard of GPP training I could tell you about some stuff that is prety cool and translates fairly well to MMA
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Old 01-17-2011, 09:11 PM   #10 (permalink)
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As for the reps thing, I know it, but I need to build muscle before I work on more endurance.
'Hypertrophy' comes in two types. One makes your muscles add more muscle fibers one makes your muscles add more water (you always get a bit of both actually). But training in the 10 rep range will make you bigger (water)training in the 4-6 range is a better idea you will get stronger (muscle fibers) If you only lift for 4-6 reps you can lift higher weights. You will get stronger faster (add weight everyworkout 2.5kg increases 3 days a week) and you won't get bumped up into a higher weight division for competitions like you would with bodybuilding (10 reps).

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I want to get into pylometrics eventually as well but that won't be for a while, don't want to hurt myself.
lol

Quote:
Was just hoping there'd be a more entertaining way, I hate just exercising for the sake of exercising...
Start Tricking... Power, speed, endurance, FUN and martial applications (kinda). Or freerunning.


Wrestling is better than nothing, especially if it's cheap. There are some really good BJJ torrents and youtube vids, train with a friend.

My two cents for the BEST one exercise training system?
Heavybag Tabatas. Go HARD* on every hit, If the bag is hanging straight down, you're doing it wrong. It should cower away from your devastating punches. Punch non-stop for 20s, rest 10, go again. 8 sets takes 4 minutes and trains EVERYTHING.

* Heavybag is a good way to test the power of your punch. There are a lot of people who think strong = powerful.
Power has a speed aspect as well. It also has a strength aspect. You need both.
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