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

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Old 05-02-2010, 04:06 PM   #21 (permalink)
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Everybody has said basically everything you needed to hear. Bodyweight exercises are as absolutely essential as Ironman said and it shouldn't be avoided. Yeah, the core as well needs a lot of work. Good thing about the core is that it can be worked every other day, unlike legs, back and chest.

You want to build your FUNCTIONAL strength, though. Fedor doesn't look all imposing, but he is so strong and has a lot endurance in his strenght. A lot of that is down to simply wood choppin' to work the core and lots of dips and pull ups.

Squats are a must, but from the research I have done, Front Squats is the best in terms of a weight lifting exercise carrying over for atheletic performances, due to the fact that there is great emphasis on your. GSP does a lot of Front Squats and has claimed that it's the exercise most responsible for making him strong.
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Old 05-04-2010, 05:14 PM   #22 (permalink)
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Power Snatch and Power Cleans, Power Presses, Heavy Deads, Squats. Roll or wrestle with people heavier then you are.
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Old 05-04-2010, 05:22 PM   #23 (permalink)
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just fight ppl.

pretty good workout for fighting.

in my boxing gym when i grew up it was 80% sparring, 15% bags/training and 5% running.... but everything you can learn on the bag/training you can learn sparring, depending on who you are sparring with and what the purpose of the session is.

nothing builds fighting muscles like fighting tho.... seriously... i know it sounds stupid and im prepared for the massive neg reps but alot of ppl waste time doing workouts when they should be fighting...

JMO of course and im very biased by the way i grew up training.

go ahead and flame away.
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Old 05-04-2010, 06:57 PM   #24 (permalink)
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Originally Posted by alizio View Post
just fight ppl.

pretty good workout for fighting.

in my boxing gym when i grew up it was 80% sparring, 15% bags/training and 5% running.... but everything you can learn on the bag/training you can learn sparring, depending on who you are sparring with and what the purpose of the session is.

nothing builds fighting muscles like fighting tho.... seriously... i know it sounds stupid and im prepared for the massive neg reps but alot of ppl waste time doing workouts when they should be fighting...

JMO of course and im very biased by the way i grew up training.

go ahead and flame away.
Technically speaking, that's not an altogether bad idea and the issue can vary person to person. If you want to be a good sprinter, the best thing you can do is field work performing various sprints, but sprinting is almost 100% physical. There is technique involved to maximize different phases of a sprint, but it’s 95% dependent on your physical ability. Therefore, spending most of your time sparring and simply learning technique should be the broad base. When you’re wrestling or rolling with someone, you are stimulating all the relevant muscles to a ground game [this would be the area of functional strength or what I call, manhandle strength]. When you’re standing, whether it be striking, shooting or sprawling you are stimulating all the relevant power structures, the velocity based movements generated from hip flexion, hip extension and hip rotation.

I think weight training is something to consider if you feel you need improvement on certain aspects. If you’re striking technique is solid and you need more power, you can train your hips to generate greater velocity and therefore, faster, harder strikes. The principle is the same when shooting and sprawling. Power snatches and power cleans have a direct translation to a high velocity hip extension aka sprawling or shooting, punching or kicking [hip flexion/hip rotation].

I agree that you simply need to spar a lot, or at least perform a lot of reflex work, because what comes before effective physical capabilities, is your reaction time. Reaction time dictates everything (on the feet at least). If I had to break down a pie graph, I’d say 80% in the ring/matt/cage, 15% power training, 5% functional strength. I’m more in line with the idea that cardio comes with the rolling, wrestling and sparring. That kind of cardio is sport specific, short bursts of power exertion, back to low intensity, back into power exertion and so on. Jogging has it’s place, but in a fight, you’re not in a low intensity situation for 20 min. It’s back & forth, exertion & relaxation, which you get when you’re putting in ring/matt time. That variation of speed & relaxation training effects how well your body utilizes fats & sugars in that situation. Jogging forever, though good, trains your body to utilize fats effectively, but you need to be effectively at metabolizing sugars as well. Anyway, my two cents.
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Old 05-04-2010, 07:29 PM   #25 (permalink)
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Reasons to power train.

The difference between strength & power is the ability to generate force production in a single moment. Strength can be described as how much weight you can move, power can be described as how fast you can move it. You can be strong as hell, but slow as an Ox. Bruce Lee was a good example of power. Power is primarily velocity based.

Reason #1
MOTOR UNIT COORDINATION

The presence of muscle mass, does not necessarily correlate with the amount of power you can produce, though it is indicative of how much strength you have. What primarily discriminates one from the other are MOTOR UNITS. Your muscle fibers are lined with motor units. Motor units innervate multiple muscle fibers, meaning, one motor unit could be responsible for stimulating 1 muscle fiber or it could control 100 or 1000 muscle fibers. When your muscles contract, like for a bench press, your motor units will begin to recruit muscle fibers for stimulation, however, not all of your motor units fire at the same time. Think about a downtown turning their lights on at dawn, one here, one there, five six there, twelve fifteen there until the entire city has it’s lights on or full muscle contraction. That is how strength is expressed. Power is expressed, when all the motor units fire in coordination at one time, so all the city lights come on at the exact same moment. Therefore, someone with less muscle, but greater motor unit coordination, could generate more power, then someone with more muscle, but lesser motor unit coordination.


Reason #2
GREATER RECRUITMENT OF MUSCLE FIBERS PER MOTOR UNIT.

As discussed, you can train your body to fire all their motor units synchronously, but furthermore, you can also train your motor units to recruit more muscle fiber per contraction. For instance, rather then one motor unit stimulating 100 muscle fibers per contraction, it may stimulate 500-1000 muscle fibers per contraction.

Reason #3.
RELAXING OF THE GOLGI TENDON ORGAN.

Your muscles are also lined with golgi tendon organs, they are an autonomic function. When you throw a punch forward, in an automatic reaction, opposing muscles will contract by reflex (though you don’t feel it) and it does that as an inherent protection mechanism. When you throw out a strike at high speeds, your body does not know you intend to stop the strike at a certain point, so it’s natural reflex is to stimulate the golgi tendon organ, which will begin deactivate the muscles slight, so that you don’t throw your shoulders out of socket.

Reason #3b
DECREASING CO-CONTRACTION.

When you flex your biceps, your triceps contract. When you flex your abs, your lower back contracts. Your body is full of co-contractions. It is very difficult to flex an anterior muscle without flexing it’s opposing posterior muscle. Anything you do moving forward at high speeds, you have the golgi tendon organ performing a manual shut down to a small extent and you have co-contraction occurring which pulls you back, if you’re moving forward. Power training teaches your golgi tendon organ to relax “more,” during high velocity situations, as well as decreasing co-contraction.

Reason #4.
INCREASED NEURON FIRING

In power training, because the movements are high velocity, placing that demand on your body for sudden movement will create the adaption of your neurons finding or creating a shorter path to the working muscle. Meaning, the message from your brain, down your spinal cord and to the working muscle takes a short amount of time. Though any improvements with reaction time are minute, it’s those minute moments, like shooting faster, sprawling quicker, ducking & dodging, countering just a bit sooner then the opponent that has great implications.

Reason #5
LARGER MITOCHONDRIA, THEREFORE, GREATER ADENOSINETRIPHOSPHATE PRODUCTION

On a molecular level. High burst intensity (and strength training as well) causes you to create larger mitochondria (endurance exercises cause you to create more voluminous mitochondria). Mitochondria produces adenosinetriphosphates and large Mitochondria produces larger amounts of ATP at one time. ATP is burst energy currency (ADP and AMP or low intensity energy currency).

- Coordinated Motor Unit Firing.
- Increased Muscle Fiber Recruitment by Motor Units per contraction.
- Relaxation of the Golgi Tendon Organ
- Decreased Co-Contraction.
- Increased Neuron Firing.
- Larger Mitochondria/Greater ATP prodcution.


All these elements have an effect on your ability to generate power & velocity.

All these adaptions will happen to an extend with normal sparring. Punching, kicking, sprawling, shooting are all power movements, but eventually, your body stops making improvements in this area, because the body only adapts to “new stress.” Punching no longer becomes a “new stress” after a very short time, especially for something as strong as your core/hips. I’m a big fan of putting my athletes through power training. Hope this helped.
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Old 05-31-2010, 03:56 AM   #26 (permalink)
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The best way is to locate a gym in your area that specializes in it. Now a days, these kinds of gyms are getting more popular. Another option is gyms that train in kickboxing or boxing. Then, you can always take up some form of martial arts. Personally, I start off with training like a boxer. I prefer more of the cardio stuff like jumping rope and running.
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Old 06-02-2010, 04:17 AM   #27 (permalink)
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Check out my training log if you want good detail examples of great strength and conditioning workouts for MMA.
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Old 08-30-2010, 02:06 PM   #28 (permalink)
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i wonder if guida would publish his cardio workout??
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Old 02-19-2012, 11:53 AM   #29 (permalink)
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Real Anime Training

http://www.real-anime-training.blogspot.com/

any workouts from this website. There crazy hard and are based around fighting. If you keep doing workouts from hear, you will have raw power, strength and cardiovascular fitness, as well as fighting skill. Peace.
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Old 04-10-2012, 11:34 AM   #30 (permalink)
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suggestion

Bag work would help and the basics like running and sprinting. Check my blog for some ideas http://pinoymixedmartialartsfan.blogspot.com/
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