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Thread: MMA specific weight training

  1. #1
    Behemoth stiliftin's Avatar
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    Default MMA specific weight training

    Any thoughts? Kettlebells, isometrics, whatever bullshit you got besides training harder than the next guy?
    "Of course I can lift it"

  2. #2
    Juggernaut Canucklehead's Avatar
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    Power cleans, Military presses, Deadlifts, and shitloads of grip and ab work.

  3. #3
    Beach Body Merat's Avatar
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    depends what your looking to work on, conditioning, power?
    “Success is not final, failure is not fatal: it is the courage to continue that counts.”- Winston Churchill

  4. #4

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  5. #5

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    look into strongman training, it has work great for my grappling

  6. #6

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    Just remember that MMA training is specific, weight training is general. Meaning, don't get too fancy or crazy trying to replicate movements and positions with weights, kettlebells etc. You get better at the grappling and striking by doing grappling and striking. (i know sounds crazy right). Trying to improve your technique and flexibility will always be the meat and potatoes of your arsenal but use the weight training to get stronger in the positions that you find yourself in during your fights. Olympic lifts are great but hard to commit time wise to learn them properly when you are using them to get better at sport.

    Don't be affraid to train hard and heavy. In my olympic weightlifting facility i train at there is also a boxing school. There is a decent amateur level boxer who trains long hours at his fighting craft and will come over 3 days a week and he lifts short and sweet before or after sessions. He squats deep and heavy, he pulls heavy and presses. He's in great shape, has great shoulder flexibility and conditioning is great. I think you can have the both of both worlds as long as you keep your sport priority number 1. He doesn't use machines, he doesn't spend long hours with weights, he's pushing himself and from head to toe is worked. He's quite strong too. So that pattern could be very beneficial to follow. Don't waste time in the ring, don't waste time in the squat rack.

  7. #7
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    First of all develop a good strength base through utilising multi-joint compound movements such as squat's, deadlift's, bench press and rows. Then focus on developing power, specifically through power based movement's such as clap push-ups, hangs cleans, jump squats, and other type's of relevant explosive movement's. Then perform the actual movement's required and you will notice how much more efficient you are at these movement's due to the improvement's in your strength and power capabilities

  8. #8
    Behemoth bigdealbaby's Avatar
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    Quote Originally Posted by jluff01 View Post
    First of all develop a good strength base through utilising multi-joint compound movements such as squat's, deadlift's, bench press and rows. Then focus on developing power, specifically through power based movement's such as clap push-ups, hangs cleans, jump squats, and other type's of relevant explosive movement's. Then perform the actual movement's required and you will notice how much more efficient you are at these movement's due to the improvement's in your strength and power capabilities
    Was going to say a similar thing.

    While it isn't MMA I did boxing for a few years and we did circuit training which was things like chins, crunches, LOTS of skipping, push ups, dips, burpees, sprints and stuff like that but we also did bench and shoulder press on the smith all the while focusing on the explosive power and shooting the weight up.

    I noticed a big difference between sparring people who did this training and those who did not.

  9. #9
    Freak of Nature USEALITTLE's Avatar
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    my wife has 2 fighters she trains and heavy weight lifting is not and should not be part of your training. only heavy leg work maybe.... as a fighter you dont want to get slow. heavy slow movements will make you stronger but will slow you down... when your in the ring with the other guy comin at you kickin and throwin you need to be quick enough to get out of the way block it or what ever your gonna do. plus hold in lots of muscle will kill your cardio, most fights are won and lost due to cardio. it you can outlast the other guy you have very good chance of winning... if you very muscular and slow, you dont. unless you an catch the guy with that 1 good shot... but that thould not be relyd on.

    speed work with very little strength traning but not supper heavy.

  10. #10

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    Quote Originally Posted by USEALITTLE View Post
    my wife has 2 fighters she trains and heavy weight lifting is not and should not be part of your training. only heavy leg work maybe.... as a fighter you dont want to get slow. heavy slow movements will make you stronger but will slow you down... when your in the ring with the other guy comin at you kickin and throwin you need to be quick enough to get out of the way block it or what ever your gonna do. plus hold in lots of muscle will kill your cardio, most fights are won and lost due to cardio. it you can outlast the other guy you have very good chance of winning... if you very muscular and slow, you dont. unless you an catch the guy with that 1 good shot... but that thould not be relyd on.
    speed work with very little strength traning but not supper heavy.
    What do you suggest for building up cardio? I lost a good amount of weight doing Insanity and i can keep up with it but if i go on a run i'll be dead tired after 3 mins. Same with football, i few quick sprints and i feel my side hurting.

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