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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 4 (permalink) Old 02-07-2007, 07:44 AM Thread Starter
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Join Date: Feb 2007
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Help with my weekly training schedule


I currently train in MMA & Kickboxing, I currently do a lot of training and sparring in those, but my actual weights work and plyometric work is pretty crap right now, so was looking for some advice. Here is my typical week:



Kickboxing - 1 hour (7:00pm)
Jujitsu Sparring - 1 hour (8:00pm)


MMA - 1 week thai, 1 week wrestling - hour (7:00pm)
MMA Sparring - 1 hour minutes (8:00pm)


Kickboxing - 1 hour (7:00pm)
Jujitsu Sparring - 1 hour (8:00pm)




Greko Roman Wrestling - 2 hours (11:00am)
Kickboxing - 1 hour (2:00pm)
Jujitsu Sparring - (3:00pm)

Currently I do nothing on a Monday/Friday/Saturday, Any one recommend a good 2 day a week weights programme? I really do know nothing about weights, so wouldn't really know where to start O=)

I do an hour of conditioning 4 days a week, but the days vary, so didn't put it on there. Basically 10 x 2 minutes hitting the bag (bout 30 minutes) and then 30 minutes of push ups, sit ups, squats, etc, etc.
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post #2 of 4 (permalink) Old 02-11-2007, 01:23 AM
Join Date: Dec 2006
Posts: 577
Damn it. No one has replied to your post. I didn't really want to, because my views on weight lifting are not orthodox. But I don't want your post to go without a reply.

Alright, I'm going to try to make this quick. Not that that is easy.

This is my system. I'm just going to explain it for the upper body. It's easy to figure out how to apply it to other muscle groups.

For the upper body, there are four kinds of exercises: pulling something towards you (bicep curls, rowing exercise), pushing something away from you (bench presses, tricep dips), pulling something down towards you (lat pull downs, pull ups), pushing something up, above you (shoulder presses, flys). In each workout do, one set of exercises from each group. The point of doing it like this is to make sure that you get a balanced workout and to make sure that you are working all of the main functional movements you have to make. Every week or two, change the exercises you are doing in each group

Second, there are two ways of doing sets- endurance, and strength/explosiveness. With endurance, you do a very high number of repetitions with a low weight and not much rest, and with strength and low number of repetitions, resting as you need to. An endurance set might be 5 sets of 14-16 at 50% of the your comfortable limit for a single push. A strength set might be 3 sets of 6-8 reps at 80-90% of your comfortable limit for a single push. In my system, every week you exercize three motions using endurance sets, and one motion doing strength sets. Then you move on. Got it?

So it would be like

Week 1:
Endurance- Pulling towards (bicep curls), Pushing away (bench presses), pulling down (lat pulldowns)
Strength- Pushing up (shoulder presses)

Week 2:
Endurance- Pulling towards (rowing), pushing up (flys), pushing away (tricep curls)
Strength- Pulling down (pullups)

(Note that some exercises, like pullups and tricep dips, where you are moving your whole bodyweight, are great for strength but not really suitable for endurance- the weight is too heavy.)

The other part of my system is to maximize exercises that develop core strength (which is basically just the power to straighten your spine when it is under pressure to sag). To do this you need to do the following
- Reduce the number of fixed weight exercises (they totally ignore the core)
- Try to do standing exercises
- Try to do exercises where you become unbalanced (e.g. do bicep curls or standing shoulder presses with one arm at a time- as you become unbalanced you have to work your core to stay straight)
- Try to to exercises where the weight is difficult to stabilize

As a matter of form, never let your lower back sag and your upper body collapse- that means your core is not working.

So, anyway, that is my system. You would need to add leg exercises as well- starting off by thinking what the basic motions of the leg are.
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post #3 of 4 (permalink) Old 02-17-2007, 04:29 AM
Join Date: Nov 2006
Location: launceston tasmania
Posts: 101
why not do a full body workout on whichever days you choose try to pick one exercise for each major musle group but stay clear of training to failure.

day 1
bench press 5x5 (chest/upper body)
bent over rows 5x5 (arms/lats)
dumbell or kettlebell swings 5x5 (nearly all back)
squats 5x5 (legs)
windmills 5x5 (core)

day 2
over head press 5x5 (chest/upper body)
renegade rows 5x5 (arms/lats)
dumbell or kettlebell snatches 5x5 (nearly all back )
pistols 5x5 (indidual legs)
turkish get ups 5x5 (core)

this routine is similar to some of mike mahlers.
if u want to add an extra day reapeat day 1
search on the internet and find out substitutes for the exercises above and substitue them in after 4-6 weeks and change round the reps and sets around the same time.
this workout is done rather quickly just make sure you dont over train
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post #4 of 4 (permalink) Old 02-18-2007, 08:24 AM
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are you incorporating any runs into your training?
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