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Old 02-24-2007, 01:57 PM   #1 (permalink)
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the best program?

I'm a long time weight lifter, but have no experience in the mma training. I'm a big guy at 280, but 30-40 lbs of that need to get burned up for me to be at a better weight. I need some help getting the best program for me. Any help and all tips welcome. Thanks
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Old 02-24-2007, 03:30 PM   #2 (permalink)
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Here's what I suggest, assuming that you have time to train every day. You may not, depending on your age, your job, your personal life and the level that you want to commit at.

If you just want to compete as an amateur, then you can cut down hours, but if you want to go pro and you want to dedicate yourself 100% to the sport then this is what I suggest for a week long schedule (structured so that you don't end up doing similar work outs 2 days in a row)

Day 1 (Striking and Groundnpound)
Jogging/Running (best if done off-treadmill for altitude change and the other obstacles presented by running on dirt/grass/rocks)
2 hours of boxing training with working on head movement, hand speed and turning hips into punches
Break
1 hour of takedown drills for building explosiveness in shots, working on sprawls and also working cardio and the ability to takedown and sprawl many times in a fight
1 hour of groundnpound drills, working on takedowns, sprawls and working from top positions once you get takedowns (working from full guard, half guard, side control, mount and taking your opponents back) also work on changes positions (like getting out of your opponents guard and into mount or side control)
Cool down jog (don't push yourself on the jogging, just let your body cool down and work on maintaining a steady pace)

Day 2 (Weights)
Stretch (this really isn't emphasized enough by alot of guys, but it is really important to make sure that when you lift and train you train to 100% of your ability so that you progress as much as possible)
Work upper body weights like the bench press, the overhead press, curls, should shrugs, etc. (you want to use this to build up alot of weight in your upper body so that you get momentum in your strikes and shots, as well as build arm and upper core strength for certain submissions)
Break
Lower body and core workout (work heavy weights like the leg press, but also do weighted jump-squats, because that kind of explosiveness is more important than brute strength in a fight)
Cool down jog (yes, you should do one of these at the end of every day, just to let yourself unwind, it is really important to get out some good terrain running if you have spent your whole day in the gym)

Day 3 (Catch wrestling and Jujitsu)
Jogging or running (just to get you warmed up, some schools have their students do some basic running and conditioning before they start training for this exact reason)
Brazillian Jiu-jitsu or judo (for upper body submissions, BJJ is good because it will give you a really good knowledge of positions and get you alot of familiarity with the kind of submissions that pretty much everyone in pro-MMA knows, judo will help you expand your takedown game, they both have advantages)
Break
Catch wrestling or Sambo (while alot of people don't train in these styles, I suggest it for anyone who is even thinking about fighting at the professional level, because knowing the leglocks and expanding your ground control gives you an instant edge over your opponents)
Cool down jog

Day 4 (Muay Thai/Kickboxing)
Jogging or running
Muay Thai or kickboxing (work from the clinch and well as working leg kicks, it helps with form as well as exposes you to ways that you can defend against any sort of attack that your opponent will throw at you)
Break
Kempo or Karate (I know that alot of people talk down about karate, but there is alot to learn from it and it will help build up striking skills that you cannot get anywhere else, I would personally suggest Kempo, because it seems to work really well for alot of pro guys)
Cool down jog

Day 5 (Back to the weight room)
Stretch
Upper body weights
Break
Lower body weights
Cool down jog

Day 6 (Boxing and Jujitsu)
Jogging or running
Boxing training (continue to work on head movement, but also be aware of the distance, because knowing whether or not your opponent is trying to close the distance is a huge help in any kind of fight, focus on ways to create distance with the off-hand jabs and close distance with combinations)
Break
BJJ or Japanese Jujitsu (really focus on working from your back, as well as how to change positions with rolls and strikes, even though some of teachers won't show you where the strikes are, as an MMA fighter, you have to be aware of where the opportunities to hit your opponent are and what the effects of hitting them will be, either good for you or bad for you)
Cool down jog

Day 7 (Rest)
Jogging or running (even on your day off, you should work on your cardio in the most basic ways)

Hope that was helpful. If you have a situation that doesn't let you really train full time then just post that and I'll make adjustments.

Good luck.
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Old 02-24-2007, 10:15 PM   #3 (permalink)
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I appreciate the post and tips. I will keep this program as a blueprint for training in the future, but right now I've got only about 2 hours a day five days a week and the weekends open up a bit more, anything in that range? Again thanks for the first, but my level of commitment can't be that high right now
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Old 02-28-2007, 04:21 PM   #4 (permalink)
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Hey Iron Man I want to start MMA but I've only done wrestling before. I'm trying to find a BJJ or Muay Thai School but can't find any. Is there any way I can practice some MMA without going to a school, at least until I can travel a further distance to get to a school? I am going to get a Muay Thai bag soon and may be able to spar with someone.
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