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B0ARDIN087
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i train in bjj 2 days a week, muay thai 2 days a week and wanna keep lifting also. anyone know a good training method to make sure i keep growing!
MA lifting workout
- Thread starter B0ARDIN087
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BiggT
New member
You'll need functional strength both to help your MMA and to prevent injuries. I am by no means an expert in MMA training, but most guys I know that are into it do the basics, and it is what I would recommend to any athlete. Squats, pulls, presses.
Maybe lift twice a week.....say Mon and Friday and do a squat, a pull, and a press.....you can toss in a few sets of bis/tris at the end of the workout, but they should not be the focus of your training. Squats, front squats, deadlifts, chins, rows, olympic lifts, flat, incline, and overhead presses should be your primary concern. Keep a constant set/rep range and try to get good at the lifts. Don't forget your ab work either.
Maybe lift twice a week.....say Mon and Friday and do a squat, a pull, and a press.....you can toss in a few sets of bis/tris at the end of the workout, but they should not be the focus of your training. Squats, front squats, deadlifts, chins, rows, olympic lifts, flat, incline, and overhead presses should be your primary concern. Keep a constant set/rep range and try to get good at the lifts. Don't forget your ab work either.
mekannik
New member
What does your year round schedule look like? Any off time from firght training?
Most likely you will want to forget about 3 or 4 day a week programs. Pick 2 days and do the basics - close grip bench (inlcine even), deads or squats (switch between the two), chins, olympic lifts if you know them.
What about using complexes? Sort of an all-around conditioning and lifting tool. Start off with a power clean, front push press, bring down to traps, back squat, rear push press, return to hang/floor. Repeat.
Use a lighter weight for high reps - only tabata thrusters will get your metabolism racing harder. Use a heavier weight with lower reps to build strength. This combines good explosive core lifts (cleans and 2 push presses) along with a good leg workout. Shoulders get hit along with arms. Only thing to add might be some close grip bench to feed your ego for a chest workout.
Most likely you will want to forget about 3 or 4 day a week programs. Pick 2 days and do the basics - close grip bench (inlcine even), deads or squats (switch between the two), chins, olympic lifts if you know them.
What about using complexes? Sort of an all-around conditioning and lifting tool. Start off with a power clean, front push press, bring down to traps, back squat, rear push press, return to hang/floor. Repeat.
Use a lighter weight for high reps - only tabata thrusters will get your metabolism racing harder. Use a heavier weight with lower reps to build strength. This combines good explosive core lifts (cleans and 2 push presses) along with a good leg workout. Shoulders get hit along with arms. Only thing to add might be some close grip bench to feed your ego for a chest workout.
B0ARDIN087
New member
well im not planning on competing in any MA for a few years, but i still train 4 days a week and my main concern is not overtraining, i know a 5x5 with all that MA training would burn my CNS out way before my volume phase ended..... but your the same lifts with less volume twice a week would most likely be functional?
B0ARDIN087
New member
sounds gooood anyone else got an opnion?
