training for explosiveness/strength for MMA

[gimp]

I've always trained with high reps and lots of sets and have done well with one body part/day. Currently at 215lbs., 6'1" at around 10 % BF.

I take MMA (mixed martial arts) classes and have decided to concentrate more on fighting than lifting.

I was told to train for explosiveness and strength for MMA

what would this look like? I have no idea how I would lift for MMA

I do not wanna exhaust myself in the gym, I wanna have energy to fight, and training with weights 5 days is way too much. I would have to drop down to 3 to 4 days per week...

any help?

oh...ideas on cycles would be cool too!

I have never trained for a sport..have always trained for aesthetic reasons/symmetry and size last.

 

[Madcow2]

This is a fairly general program that tends to work very well. 3x per week and if you know the olympic lifts (power clean or high pull it would be even better for your purposes). http://www.elitefitness.com/forum/showpost.php?p=4497774&postcount=15

I'm going to assume you don't and throw you this link with lots of vids: http://www.uwlax.edu/strengthcenter/videos/video_index.htm

What you are looking for are clean pulls (low and high). You can pull from the floor or just start from knee level. You explode and accelerate the weight. Probably decent to read this too which covers some of it in more detail http://www.elitefitness.com/forum/showpost.php?p=4712284&postcount=319.

Plyos would be helpful as would some core work which is going to be essential for striking power as well as grappling. Squats should be full range of motion.

This might be a good book to read which covers coaching, programming for athletes, and training the core lifts. The powerclean is discussed in depth. The author, Mark Rippetoe, is arguably one of the best in the US at strengthening new lifters for sports and putting on LBM. www.startingstrength.com

 

[gimp]

thanx! very informative

 

[KOArtist]

I think madcow covered it all for you. Definitely concentrate on the OLY lifts and some plyometrics (both legs & upper body). The WSB "dynamic effort" days are a good thing to take a look at too. peace