What are the best weight training exercises for MMA?

[holy ghost]

I am strength training a friend, any input guys??

thanks in advance

we do a lot of core exercises

 

[the_alcatraz]

Holy_G, I would love to one day have the experience that you got in bodybuilding, so I don't think I can tell you anything you don't already know.
But, maybe this can help: (as I have at least 6-7 yrs of martial arts background)

Olympic lifts (overall body power)
Wrist curls (forearm strength is really important)
Heavy biceps curls - alternating dumbells (for arm strength)
Heavy shoulder presses & bench presses (for power)
Heavy half squats - VERY IMPORTANT

NOTE: Most important thing is that in all these exercises, he has to explode on the way up, and very slow on the negatives part of the exercise.

Hope this helps.

 

[roadwarrior]

I am strength training a friend, any input guys??

thanks in advance

we do a lot of core exercises

HG - I agree with Alcatraz re: Oly lifts and explosive power. One needs explosive power and endurance for MMA more than just being big and strong ( though that never hurts). I have to admit that I gas before smaller, weaker oppenents in training because they have better conditioning. I'm 48 so I don't do more than train and spar now. In a match, round 3 is a bitch if you don't have the endurance to explode when an opening presents itself. My sensei emphasizes kettle bell work, plyometrics, and high rep counts with things like 1 1/2" steel rod doing sword exercises to strenghten forarms and hands, pinch grip carrys, throw and roll with heavy bag, heavy drags, and just repeated forms and rolls etc in his conditioning class. He does all this as one long class with very little rest time. It's very tough. I wish I could make it to class more often.

 

[roadwarrior]

human growth hormone - somatropin - - I agree with Alcatraz re: Oly lifts and explosive power. One needs explosive power and endurance for MMA more than just being big and strong ( though that never hurts). I have to admit that I gas before smaller, weaker oppenents in training because they have better conditioning. I'm 48 so I don't do more than train and spar now. In a match, round 3 is a bitch if you don't have the endurance to explode when an opening presents itself. My sensei emphasizes kettle bell work, plyometrics, and high rep counts with things like 1 1/2" steel rod doing sword exercises to strenghten forarms and hands, pinch grip carrys, throw and roll with heavy bag, heavy drags, and just repeated forms and rolls etc in his conditioning class. He does all this as one long class with very little rest time. It's very tough. I wish I could make it to class more often.

LOL... that was supposed to start H G but it changed to human growth hormone

 

[the_alcatraz]

LOL... that was supposed to start H G but it changed to human growth hormone

Talked about obsessed! LOL.....Good job on the explanation though....we have the same thoughts regarding MMA

 

[roadwarrior]

Talked about obsessed! LOL.....Good job on the explanation though....we have the same thoughts regarding MMA

Good to talk to you about MMA Alcatraz. Hope to "talk" more.

S

 

[the_alcatraz]

Good to talk to you about MMA Alcatraz. Hope to "talk" more.

I've done Muay-Tai, full-contact kickboxing, free-style wrestling, jujitsu...whatever form of martial arts you wanna talk to, I'm up for it...

 

[truckdaddy]

For MMA......only thing he should work on is legs and back........

 

[roadwarrior]

I've done Muay-Tai, full-contact kickboxing, free-style wrestling, jujitsu...whatever form of martial arts you wanna talk to, I'm up for it...

Sounds like a good mix of strikes and ground game. I've studied boxing ( my first starting at 8 until 19 competitively) then added tae kwon do, muy thai, aikido, and most recently bjj. I travel a lot for business so don't train as much as I'd like to. It's easy to find gyms for lifting and I do some drills when I can grab some space on a mat at a gym but it's harder to find a dojo that one can walk in to get in some training. When I'm home, I spar on Monday nights before I lift and do bjj class on Tuesday and Thursday. Sparring varies from full contact mma to any number of specialties depending on who I'm sparring. Sometimes I help work with a young aspiring soon to be pro fighter and sometimes I help train LE. I'm trying to limit injuries at this point so I keep it mostly at 75% for sparring. I've broken my nose and 2 bones in my right hand in the last year training.

 

[the_alcatraz]

I've broken my nose 3 times...I don't know how that's possible, but it happened....I've had some pretty tough fights...

Sounds like you're a well-rounded warrior...don't get lazy bro...

For MMA......only thing he should work on is legs and back........

From a fighter, that's not entirely correct. You need strong shoulders, traps, arms, a good strong torso, and a strong neck.