"Alternative" to squatting for MMA/grappling.

[SkitsyKitsy]

Yeah, I know, there's no such thing. But recently I haven't been able to squat due to huge recovery problems and sh**ty hip mobility, so I'm actively working on that.

But in the meantime I thought I'd ask for some opinions from you guys, since this is one of the better S&C forums I know of and I lurk here all the time. I still squat a little but I can't do it as often or heavy as I want.

Does anyone have any opinions on the following as short-term alternatives to squatting (still deadlifting):

1) weighted step-ups (onto a box above knee-height).

2) plyometric box jumps (with added weight)

3) Box squats.

None of these seem to cause as many issues with my hips as just standing in a rack and squatting below parallel with nothing beneath me.

I can hammer my upper body pretty easily but with regular barbell squats difficult to perform until I get my sh** together I need something decent that I can go heavy on so I can keep my tush-tush taut.

I've heard unilateral movements are better for most sport-specific training, and I trane UFC bruhs. So I was wondering about the weighted step-ups and things like one-leg DL.

 

[Baron Nicely]

Glenn Pendlay wrote an article re: strength/conditioning for MMA. I imagine the step-ups on the third day are to address limited recovery when coupled with skill training and to get in some unilateral work. Maybe you can do the below but replace squat with box squat? Just my 2 cents.

Monday
Squat, 3 sets of 5
Bench Press, 3 sets of 5
Rows, 3 sets of 5

Wednesday
Deadlift, 3 sets of 3
Military Press, 3 sets of 5
Chinups, 3 sets of 10, add weight if neccessary

Friday
Step-ups, 3 sets of 10
Push Press or Incline Press or Dips, 3 sets of 5
Power Cleans or Power Snatches, 5 sets of 3

 

[Blacklabel]

Lol you train legs? Haha, what is this? 1970??

 

[j123]

As you've said, there's no alternate, but for your situation, Sumo Deadlifts would be okay.

 

[Clippy]

Riding a horse.

 

[SkitsyKitsy]

Riding a horse.

Was going to crack a joke but last time I rode a horse my adductors hurt like hell, so... yeah.

 

[SkitsyKitsy]

Oh yeah, I remember this!

This is actually very close to what I had in mind, more or less the same lifts I focus on currently. The only difference would be that I was thinking of a two-day alternation.

And I'm pretty sure Mr Pendlay himself would slap me for even suggesting I duck the squats for anything else. But the more I look at it, the more I think I can get away with box squats and step-ups for now.

Glenn Pendlay wrote an article re: strength/conditioning for MMA. I imagine the step-ups on the third day are to address limited recovery when coupled with skill training and to get in some unilateral work. Maybe you can do the below but replace squat with box squat? Just my 2 cents.

Monday
Squat, 3 sets of 5
Bench Press, 3 sets of 5
Rows, 3 sets of 5

Wednesday
Deadlift, 3 sets of 3
Military Press, 3 sets of 5
Chinups, 3 sets of 10, add weight if neccessary

Friday
Step-ups, 3 sets of 10
Push Press or Incline Press or Dips, 3 sets of 5
Power Cleans or Power Snatches, 5 sets of 3

 

[Beijing Power]

Trap bar deads would be great if ur gym has them. But if not bulgarian split squats and single leg press are pretty excellent too.

 

[JauntyAngle]

I don't think there's that much difference between box squats and regular squats for non-strength athletes. Go ahead and do the box squats, don't beat yourself up about it.

 

[Ice 9 Cobra]

Get yourself oly shoes. The raised heel really helps with hitting depth

 

[PCP63]

Bulgarian Split Squats, from my experience, can be done without a whole lot of hip mobility. Sprints, of course. I don't like leg presses, but they can be a good exercise. Same with leg extensions.

 

[Badger67]

Glute bridges. Seriously, invest in these along with what other guys have already said.

 

[Genghiz]

What about pistol squats? With a weighted vest or unweighted. Or will you run into the same mobility issues?

 

[Torrid]

There's no substitution, but trap bar deadlifts, as previously mentioned, are pretty great. If you have amazon prime they sell trap bars for like 90$. I've put mine through a good deal of abuse for assistance work and haven't seen any problems with it.

Uphill sprints are great if you actually have a hill around. I never want to do them on treadmills. Car pulls with a SPUD harness can work too.

 

[ThunderL1ps]

Bulgarian split squat.

I have knee and hip issues too and I can do this no problem.

[YT]gxfIUNXtdLs[/YT]

 

[deadshot138]

Foam roll your hip flexors, it bands, glutes, hams, and stretch your ankles. Enjoy proper squat depth.

 

[Tosa]

If you can box squat without issue, but regular squats are causing an issue, then there's a good chance it's due to technique.

 

[PCP63]

Bulgarian split squat.

I have knee and hip issues too and I can do this no problem.

[YT]gxfIUNXtdLs[/YT]

Yes. More Athlean-X, less Mike Dolce on these forums.

One of the most underrated fitness channels. One of my favorites. Probably top 5, if we're talking about simply just pure, unadulterated information.

 

[miaou]

I don't think there's that much difference between box squats and regular squats for non-strength athletes.

This.

I have most of my athletes doing box squats as their main lower-body strength exercise.

 

[PCP63]

I love box squats, but ONLY as a depth-setter. If I ever have an athlete sit completely down on the box, I will promptly have them rack the bar, and grill them for ignoring my instructions.