need some advice for strenght programme.. - MMA Forum - UFC Forums - UFC Results - MMA Videos
Strength & Power Training Discussion of strength training as part of your MMA conditioning program.

 
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post #1 of 7 (permalink) Old 11-30-2011, 06:41 AM Thread Starter
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need some advice for strenght programme..

hey guys.

so what im looking for, is a programme that solely builds strenght, without me gaining weight or getting bigger. Im contemplating doing an amateur mma fight , so i would have to have a programme which considers the fact, that i need to keep my weight in check.

I dont know if bodytype plays a big part if this, but im the type that rather quickly gets bigger. previously i boxed a bit and even there i gained a bit of weight in muscles and boxing is mostly cardio, so i dont know how to go about getting stronger, without getting bigger and gaining weight.

thanks in advance
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post #2 of 7 (permalink) Old 12-03-2011, 02:11 PM
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Quote:
Originally Posted by gigogreco View Post
hey guys.

so what im looking for, is a programme that solely builds strenght, without me gaining weight or getting bigger. Im contemplating doing an amateur mma fight , so i would have to have a programme which considers the fact, that i need to keep my weight in check.

I dont know if bodytype plays a big part if this, but im the type that rather quickly gets bigger. previously i boxed a bit and even there i gained a bit of weight in muscles and boxing is mostly cardio, so i dont know how to go about getting stronger, without getting bigger and gaining weight.

thanks in advance
In terms of looking to develop strength without gaining muscle mass, you'd probably want to look into "isometric training."

What you're doing is making a full contraction without completing the full range of motion of an exercise simply because the mechanics of the machine or device won't allow you to complete a full range of motion.

In example: I use an old-school Barbasol shaving cream can that's impossible to crush and squeeze it as hard as I'm able to for a total of 12 seconds and then switch hands. This increases your hand squeezing power DRAMATICALLY.

So again, you'd want to look for exercises that completely limit your range of motion while allowing you to make a full contraction.

You may wanna check-out some videos on youtube to see what an actual isometric workout looks like.

Here's something else you may wanna look into:

tinyurl.com/train-like-its-your-last
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post #3 of 7 (permalink) Old 01-03-2012, 05:50 AM
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post #4 of 7 (permalink) Old 01-04-2012, 11:51 PM
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Do not listen to these other two posts. Just read this link as much as you can, it has all of the information you need to gain functional strength that will apply to sports/grappling/strength. As far as size/muscle go, this is dependent mainly on your diet, not your workout routine.


http://startingstrength.wikia.com/wi..._Strength_Wiki

If you are too lazy to read that website, which I hope you are not, then you need to focus on the following:

-Compound lifts (deadlifts, squats, OH press, rows, dips, chins, bench, cleans, etc.)
-Lower rep ranges (1-5 reps per set)
-No machines
-Proper rest, diet
-Proper periodization / progression




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post #5 of 7 (permalink) Old 02-16-2012, 12:37 PM
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Hey, what kind of equipment do you have access to? also, how many times a week can you devote to strength training without taking away from fighting classes and your life in general?
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post #6 of 7 (permalink) Old 05-20-2012, 10:39 AM
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Quote:
Originally Posted by wukkadb View Post

-Compound lifts (deadlifts, squats, OH press, rows, dips, chins, bench, cleans, etc.)
-Lower rep ranges (1-5 reps per set)
-No machines
-Proper rest, diet
-Proper periodization / progression
I agree 100% with this answer, yet if you are going to face a professional fight you should seek advice to design a program focused not only on strength, but on power and conditioning as well as flexibility.

You need peak shape in every aspect. There are lots of programs, books and videos about strength training for MMA.

If you want to have a quick look, I compile a selection of the best workout videos I find on the internet in my website MMA Training Revolution. Take a look, it will give you lot of ideas.

Best wishes!

"The only place success comes before work is in the dictionary"

Design you own MMA Training Program and find professional MMA Workouts at MMA Training Revolution
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post #7 of 7 (permalink) Old 09-13-2012, 09:37 AM
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Weight is deteremind almost exclusively by your diet; what, when and how much you eat. As far as training for strength gains you will want to stay in the 1-5 repetition range for each set, limiting the total number of reps for each exercise at around 25.

Example - Deadlift 5 X 5
-25 total reps, each set should be as heavy as you can handle

Strength gains are made primarily through the nervous system and its ability to recruit muscle. To train this, extremely heavy weights (relative to your maxes) must be used.

Size gains are made through the muscular system in a response to tissue damage caused by incredibly high rep totals. This is why we see bodybuilders doing upward of 100 reps per body part, their goal is to shred their muscles to elicit that growth response.
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