weightlifting while training mma

[ass_face]

Being a former bodybuilder... or at least training like one... the transition has taken some time.

I only lift 2 times a week. Since my legs and calves are huge, I no longer train legs. Since we do tons of kicks, squat jumps, jump rope etc... I think I can live without training them.

I concentrate on Back one day, Shoulders and Chest the other.

For back I do:
Pull-Ups... shoot for 80 reps with as few sets as possible... right now I am at 4 sets.
Bent Rows... 4 sets of 10-15 reps
Low Row ... 3 Sets of 10-15
Clean and Jerk 4 sets of 8-12
Lying Dumbell Flyes for Mid back
To finish I will do a few sets of low back extensions

Chest
Bench
Incline DB
Dips
Shoulders
Standing Press
Upright Row
Side Laterals

It seems to work well for me. I don't train arms at all. They get all the work they need from these movements.

 

[Anthrax Invasion]

Just a few threads down.

Waterbury is an idiot and knows nothing of MMA. He's just trying to jump on the bandwagon for one of the latest fads.

Fucking tool.

 

[MikeMartial]

Waterbury is an idiot and knows nothing of MMA. He's just trying to jump on the bandwagon for one of the latest fads.

Fucking tool.

I hope it was Waterbury you were calling a tool...

Not that I care or am defending him in any way, but why do you think he's an idiot and knows nothing of MMA? His articles (MMA and otherwise) seem sound and well written.

 

[Anthrax Invasion]

I hope it was Waterbury you were calling a tool...

Not that I care or am defending him in any way, but why do you think he's an idiot and knows nothing of MMA? His articles (MMA and otherwise) seem sound and well written.

Yes, he's a tool not you.

I recall reading one of his MMA installments where he says a good fighter should have AT LEAST a 2.5x bodyweight deadlift and some other asinine poundages in lifts. Otherwise, they'll never amount to good fighters.

I guess all the top MMA guys should quit now, huh?

 

[MikeMartial]

Just found this while surfing a different forum:

Randy Couture Circuit Training Routine

I'm not entirely sure what I think about it.

Along the same lines, here's an article by Alwyn Cosgrove:

Metabolic Power Training for MMA

Seems everyone is jumping on the circuit training bandwagon for MMA.

 

[Anthrax Invasion]

Just found this while surfing a different forum:

Randy Couture Curcuit Training Routine

I'm not entirely sure what I think about it.

It looks completely worthless. Not to mention his form is horrible on half the exercises. And he's doing upright rows.

Lifting is simple. Nothing special needs to be done for MMA. Just get stronger, do some explosive work (though it won't carryover much, chances are), and get in some reactivity/plyometric work.

Outside of that, focusing on conditioning and technique are number one. Lifting is pretty far behind - at least making it complex it. Just follow the basics, as everyone should do.

 

[MikeMartial]

It looks completely worthless. Not to mention his form is horrible on half the exercises. And he's doing upright rows.

Lifting is simple. Nothing special needs to be done for MMA. Just get stronger, do some explosive work (though it won't carryover much, chances are), and get in some reactivity/plyometric work.

Outside of that, focusing on conditioning and technique are number one. Lifting is pretty far behind - at least making it complex it. Just follow the basics, as everyone should do.

At this point, I totally agree. As far as I'm concerned, oly lifts, dumbells, stability work, and HIIT should be the bread and butter, so to speak.

WTF was Randy attempting to do during the 3rd lift? Good Mornings or a fucked up squat? Don't get me wrong, he's a MMA legend and in fucking A-1 shape for a guy his age, but day-um, that form...

 

[Anthrax Invasion]

At this point, I totally agree. As far as I'm concerned, oly lifts, dumbells, stability work, and HIIT should be the bread and butter, so to speak.

WTF was Randy attempting to do during the 3rd lift? Good Mornings or a fucked up squat? Don't get me wrong, he's a MMA legend and in fucking A-1 shape for a guy his age, but day-um, that form...

Even the new-fangled "stability" work that people have come up with is ridiculous. You know, the OHPs on the swiss ball and such? That's worthless. Barbell or dumbbell don't matter really, if you're building your strength and muscle base.

Olympic lifts are just great functional movements, regardless of your profession or hobby. Hunters, fighters, footballers and the like - all should do olympic lifts. Then again, I'm biased to 'em.

HIIT is wonderful. Any type of interval training works well with MMA, especially if you do intervals a bit less intense, but dragged out to the duration of your fight/rest intervals. Well, that's good with boxing if you're doing a 3 minute round with 1 minute rest.

Lots of stuff you can do, though. Nothing beats experience.




Except innate talent. And that's just unfair.

 

[Demonix]

I work two blue collar jobs and train MMA and fight amateur level. I have found by breaking my lifting routine down to body parts more and keeping lifting to 45 min max a session I have been doing better. I try to lift 4-5 times a week before MMA training, but keep the lifting session to 30-45 mins of one body part.

I also switch up from 5 x 5 for in between fight prep time. Then for fight prep I switch to more higher reps lower weight and have noticed a big differance for endurance.

This works for me, everyone is differant. Listen to your body and keep trying differant things until you can find the best way for yourself.

 

[Deltroit]

I work two blue collar jobs and train MMA and fight amateur level. I have found by breaking my lifting routine down to body parts more and keeping lifting to 45 min max a session I have been doing better. I try to lift 4-5 times a week before MMA training, but keep the lifting session to 30-45 mins of one body part.

I also switch up from 5 x 5 for in between fight prep time. Then for fight prep I switch to more higher reps lower weight and have noticed a big differance for endurance.

This works for me, everyone is differant. Listen to your body and keep trying differant things until you can find the best way for yourself.

This is good advice. I use 5x5 3days a week between fight prep to continually build strength (NOT size!!!) then during my fight prep I switch to hi rep/low weight endurance style training. Always focus on compound power/oly style movements (squats, snatch, cleans, pull ups, push press, etc). Curls, calf raises, and anything else non functional is worthless for mma. The recovery issue is a touchy one. I don't do any cardio except what I get during training/sparring etc. then pre fight my weights go down and my cardio goes up. AAS help tremendously with this issue because recovery is the true benefit for a fighter.