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

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Old 03-04-2007, 09:41 PM   #21 (permalink)
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Quote:
Originally Posted by linkster01
In mma at least 1.25% of your body weight is were you should be at lifting. But don't forget your deadlift, squat, powercleans and pushpresses. These are all important exercises for total body strength and explosiveness.
Are you sure you got that number correct? Because if I do 1.25% of my body weight (around 250 lbs.) I get 3.125 lbs. I don't care if you do MMA or not, if your 250 lbs. you should be able to bench press less of 5 lbs.
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Old 03-04-2007, 10:25 PM   #22 (permalink)
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Quote:
Originally Posted by Zapatista
Are you sure you got that number correct? Because if I do 1.25% of my body weight (around 250 lbs.) I get 3.125 lbs. I don't care if you do MMA or not, if your 250 lbs. you should be able to bench press less of 5 lbs.
woops, good catch. I meent to say 125%
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Old 03-05-2007, 04:12 PM   #23 (permalink)
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Originally Posted by wukkadb
There is no specific amount of weight you SHOULD be benching. The best way to improve your bench is to improve your strength first. My suggestion would be to find a weight that you can do a set of 10 with, and do that for 3 reps. Do this for a week or two and you should notice and increase already, keep doing this until you're at a sufficient weight then you can start mixing it up and doing heavier lifts with less reps and so forth. And bench pressing is important for fighting, its the best chest excericse to build mass and strength and also uses your shoulders and triceps immensely.
Yeah I use 185lbs and do 9 or 8 reps but never 10 yet because I lift by myself at home. But Im usally good at telling when Im done. I done explosive power lifts like cleans,squats, and I do dips and pull ups push ups and curls.
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Old 03-05-2007, 04:15 PM   #24 (permalink)
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125% so I should at least maxout at a little higher than 175lbs?
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Old 03-05-2007, 05:45 PM   #25 (permalink)
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Originally Posted by philjitsu
Yeah I use 185lbs and do 9 or 8 reps but never 10 yet because I lift by myself at home. But Im usally good at telling when Im done. I done explosive power lifts like cleans,squats, and I do dips and pull ups push ups and curls.
I don't know your set up in your home, but you should think about investing in protective bars for your bench press (I don't know the official name for them). Get an adjustable frame and put that around your bench press and it should have bars that will prevent the barbell and weights from crushing you if you drop it. You should get adjustable ones.




Also, Linkster, 125% seems a lot more plausible than 1.25%
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Old 03-05-2007, 05:58 PM   #26 (permalink)
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125% is the at least lowest number you should be lifting for your one rep max. But as stated earlier bench pressing isn't all that important to MMA, it does help with punching speed/power but not enough to base your whole workout around.
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Old 03-05-2007, 06:00 PM   #27 (permalink)
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Originally Posted by Zapatista
Also, Linkster, 125% seems a lot more plausible than 1.25%
Ya ok, quit busting my balls!
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Old 03-07-2007, 01:48 PM   #28 (permalink)
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Originally Posted by Uchi
hey i'm 15 at 129, height 5,5 or 5,6 now(been gaining lately ^_^) Anyways, how much should i be benchpressing at my age? Atm i do around 80. This is kinda ahrd for me lately since i'm just starting to get back into traning(Gomi's lsot has inspired me to keep in shape) so yea. since its kinda hard atm my question is

a)How much should i be benchpressing
b)if its not at what i should be doing, how much should i be benching

I wouldnt worry to much about being he-man with the bench presses. Tank Abbot could bench alot but still got his butt beat. Instead at the core of your weight training i would concentrate on things such as weighted pushups, pullups, squats, deadlifts and ab exercise such as hanging leg raises. Then just add any other weight training excercise that will help with fighting.

I would also check out a book called the new power program by micheal colgan. In that book he teaches all athletes how to become more powerful and stronger thru weight training.
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Old 04-11-2007, 04:21 AM   #29 (permalink)
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Quote:
Originally Posted by Uchi
hey i'm 15 at 129, height 5,5 or 5,6 now(been gaining lately ^_^) Anyways, how much should i be benchpressing at my age? Atm i do around 80. This is kinda ahrd for me lately since i'm just starting to get back into traning(Gomi's lsot has inspired me to keep in shape) so yea. since its kinda hard atm my question is

a)How much should i be benchpressing
b)if its not at what i should be doing, how much should i be benching
thats plenty man. dont worry so much about bench now, chest developes later, just work on your legs, and your agility/foot work, thats something that takes a long time to develope


btw, being able to bench your body weight is considered average,and at his age well above average. as a grown man to be considered fit you should be able to do your body weight. 125% would be considered a strong person. i do 300, i weigh 205...ive been lifting since i was 14, and have a huge frame, so these numbers arnt real common, especially for a 19 year old. that being said a guy in my dorm weighs maybe 165, and does 350, but his arms are about as long as my weener. just do what your body can is the point im trying to make, it all depends on how your are and how you are shaped, long arms make it harder, and things like that. as for the weight you should be able to do, try and get to body weight.
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Last edited by wallysworld191 : 04-11-2007 at 04:33 AM.
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Old 04-12-2007, 12:11 AM   #30 (permalink)
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Quote:
Originally Posted by Uchi
hey i'm 15 at 129, height 5,5 or 5,6 now(been gaining lately ^_^) Anyways, how much should i be benchpressing at my age? Atm i do around 80. This is kinda ahrd for me lately since i'm just starting to get back into traning(Gomi's lsot has inspired me to keep in shape) so yea. since its kinda hard atm my question is

a)How much should i be benchpressing
b)if its not at what i should be doing, how much should i be benching
I'm 18 135 and I can do 130

Do you take anything? I use gakic and it really helps me but it takes a week or so to see effects. Anyway you should only do as much as you can handle with good reps and form. If your struggling to get it up and not keeping good form your wasting energy and robbing yourself of great gains
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