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post #1 of 18 (permalink) Old 11-30-2008, 12:20 AM Thread Starter
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MMA Specific Training/Exercises

Allright I have heard a lot of people say that a lot of fighters train improperly as far as getting the most out of their workouts for mma. I have heard Sherk does bodybuilding style of lifting and Rich does that ridiculous circuit which is good but I have heard people say its not the best purely for mma. When I hit the gym (usually about 3 times per week) I do lots of supersets and ab work and sometimes I will do one or two sets for each bodypart to get a full body workout in. I want to build muscular endurance for fighting/maybe add a little strength or explosiveness. What would be some good routines/exercises to do that would help with performance related to mma? I try to mix it up a lot with my cardio and lifting but I think I need some general structure and was wondering if anyone would be willing to help with this.
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post #2 of 18 (permalink) Old 11-30-2008, 01:09 AM
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Compound movements are much better for strength training and typically translate well into MMA since they'll build functional strength and most of the big lifts will involve the core to at least some degree. Bench press, squats, deadlifts, standing overhead presses, bent rows, power cleans, ect, are all good. I'm a big fan of Rippetoe style weight training routines to maximize strength gains.

Bodyweight exercises are good for upping your endurance as long as you're doing something other than just your generic pushups and situps, along with anaerobic cardio to improve your conditioning even more - short, difficult exercises like sprints, intervals, burpees, ect - and plyometrics for speed.

It's tough to work everything in effectively - lifting, cardio, bodyweight, plyometrics, technique training - but it can be done.

"I don't want them to like me, because when I'm in the ring, punches fly to the face. It is not a tenderness time. I am not falling in love. And he knows that when the fight starts I am kicking faces."
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post #3 of 18 (permalink) Old 11-30-2008, 01:35 AM
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I would say just watch mma fighter workouts and try to replicate them.

http://www.youtube.com/watch?v=3lqNYvdpm-g

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post #4 of 18 (permalink) Old 11-30-2008, 10:48 AM
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The man trains like Rocky in Russia. But hey, whatever works.
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post #5 of 18 (permalink) Old 11-30-2008, 06:12 PM Thread Starter
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What exactly is anaerobic cardio? I know aerobic means like involving oxygen and im guessing anaerobic means like without oxygen. Is that like sprints and stuff like you said? Where you get really tired as opposed to like running 3 miles on a treadmill?
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post #6 of 18 (permalink) Old 11-30-2008, 06:16 PM Thread Starter
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Quote:
Originally Posted by Future_Fighter View Post
I would say just watch mma fighter workouts and try to replicate them.

http://www.youtube.com/watch?v=3lqNYvdpm-g
looks like i am going to need a big old hammer lol. What was up with the spinning and then shadowboxing? Is that to like simulate being rocked or something?
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post #7 of 18 (permalink) Old 11-30-2008, 06:26 PM
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Quote:
Originally Posted by Future_Fighter View Post
I would say just watch mma fighter workouts and try to replicate them.

http://www.youtube.com/watch?v=3lqNYvdpm-g
Just because a good fighter does a workout doesn't mean it's good. Lots and lots of pullups will not turn you into Fedor, and all we are seeing is a HL of one days training.

For what you are looking for I would suggest Ross Enamaits stuff.
http://rosstraining.com/
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post #8 of 18 (permalink) Old 11-30-2008, 06:48 PM
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Quote:
Originally Posted by kamikaze145 View Post
What exactly is anaerobic cardio? I know aerobic means like involving oxygen and im guessing anaerobic means like without oxygen. Is that like sprints and stuff like you said? Where you get really tired as opposed to like running 3 miles on a treadmill?
http://www.asmi.org/sportsmed/Perfor...anaerobic.html

One example would be "maxing out" during weight lifting. You lift heavy weight until your muscles fail. Your body is not physically tired but your muscles can not function properly.
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post #9 of 18 (permalink) Old 11-30-2008, 07:13 PM
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Aerobic cardio supports low-energy efforts over a long period of time. Anaerobic cardio supports high-energy efforts over a short period of time. Cajun's link provides a pretty good explanation.

"I don't want them to like me, because when I'm in the ring, punches fly to the face. It is not a tenderness time. I am not falling in love. And he knows that when the fight starts I am kicking faces."
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post #10 of 18 (permalink) Old 11-30-2008, 10:29 PM Thread Starter
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Originally Posted by TheNegation View Post
Just because a good fighter does a workout doesn't mean it's good. Lots and lots of pullups will not turn you into Fedor, and all we are seeing is a HL of one days training.

For what you are looking for I would suggest Ross Enamaits stuff.
http://rosstraining.com/
thats some great stuff thanks a lot I will def. incorporate some of these exercises into my routines.
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