1. We now have a new forum called Fantasy Matchup Discussion. Access it here

Better for MMA: Powerlifting or Olympic lifts?

Discussion in 'Strength & Conditioning Discussion' started by holiday7901, Jul 13, 2010.

  1. holiday7901

    holiday7901 White Belt

    Joined:
    Jul 12, 2010
    Messages:
    3
    Likes Received:
    0
    If you only had enough recovery time to focus on one style of lifting, which style would be better to focus on: bench press, deadlift, and squats; or clean and press and snatches? To go even further, if you could only do 5 of the following exercises for combat sports, which ones would you choose:

    Bench Press
    Chin-ups
    Deadlift
    Trap Bar Deadlift
    Squat
    Overhead Squat
    Clean and Press
    Snatch
    Dumbbell Snatch
    Turkish Getup
    Military Press


    Holiday
     
  2. Indivdude

    Indivdude Blue Belt

    Joined:
    Dec 6, 2009
    Messages:
    604
    Likes Received:
    0
    Location:
    Above the ground
    I don't really think you would absolutely have to focus on one or the other but you wouldn't be able to do as much of them as someone who wasn't training combat sports.

    As for my five:

    1) chins
    2) Deadlift
    3) Clean and press
    4) Squat
    5) Turkish Getup

    However, this is more of a false dilemma than anything so don't feel you have to be limited to these exercises (either the list you gave or the one I gave). it would more depend on what you have set up for training during the week, how many rest days you have, what your diet is like, upcoming competitions, etc etc.
     
  3. Tosa

    Tosa Red Belt

    Joined:
    Oct 23, 2008
    Messages:
    9,068
    Likes Received:
    242
    Location:
    Somewhere else
    Don't think of it as Powerlifting or Olympic lifting for MMA. There's no reason you have to do the lifts from either as a set.

    Ideally you'd want to include some variation of back squat or front squats, some kind of heavy pull (deadlifts, cleans), some kind of upper body pull, and some kind of upper body push. And then probably supplement that with some kind of core work/posterior chain work.

    But if you gave more details about your routine, and how you might want to work individual lifts, then better advice could be given.
     
  4. JT RIPPER

    JT RIPPER Black Belt

    Joined:
    Feb 17, 2006
    Messages:
    7,014
    Likes Received:
    3,435
    Location:
    on your airwaves
    cant seem to pick just 5

    Bench Press
    Chin-ups
    Deadlift
    Squat
    Snatch
    Turkish Getup
     
  5. Mini Reem

    Mini Reem White Belt

    Joined:
    May 22, 2010
    Messages:
    138
    Likes Received:
    0
    1, Pull ups way better then chin ups
    2, Holding dumbells in your hands then jump up high
    3, Squat
    4, Deadlift
    5, Bench press
     
  6. Ghøst

    Ghøst with the most

    Joined:
    Feb 6, 2006
    Messages:
    515
    Likes Received:
    0
    Location:
    Hades
  7. Gierrod

    Gierrod Blue Belt

    Joined:
    Sep 29, 2009
    Messages:
    936
    Likes Received:
    0
    Location:
    Squatting The Fridge
    Lulz
     
  8. BoxingFan123

    BoxingFan123 Purple Belt

    Joined:
    Oct 27, 2009
    Messages:
    1,981
    Likes Received:
    630
    My workout only has a couple lifts

    Full Clean
    Squat
    Deadlift
    Bench Press
    Overhead Press

    then some accessory lifts
    Weighted Dips
    Pull ups/Chin Ups
    Bent Over/Vertical Rows
    Flys
     
  9. ShadowNINku

    ShadowNINku SANDBAGGER BELT

    Joined:
    Dec 6, 2002
    Messages:
    2,350
    Likes Received:
    6
    Location:
    The SnP OG House
    Both types of lifts are good for MMA, you just need to do them at the correct time and they need to be in tune with your skill and cardiovascular work
     
  10. Perfect Moo

    Perfect Moo Blue Belt

    Joined:
    Nov 6, 2009
    Messages:
    884
    Likes Received:
    1
    Explain #1 and #2.
     
  11. PowerHungry

    PowerHungry Oh yeah!

    Joined:
    Mar 25, 2009
    Messages:
    5,133
    Likes Received:
    3
    Location:
    North Carolina
    2 sounds like either a two handed DB shot put, DB jump squats, or some kind of weighted box jump.
     
  12. Bennayboi

    Bennayboi Yellow Belt

    Joined:
    Feb 15, 2010
    Messages:
    163
    Likes Received:
    0
    You shouldnt think of training as either or, but im going to play the pick 5 game. This is pertaining to martial arts, not general strength. / indicates choice or tie

    1.Press
    2.Deadlift
    3.Squat
    4.Vertical Pull/Dumbell Row
    5.Incline Bench Press/Dips
     
  13. Keosawa

    Keosawa Black Belt

    Joined:
    Aug 19, 2007
    Messages:
    6,717
    Likes Received:
    57
    Location:
    On my computer (obviously)
    Two of these make sense.


    But squat? Bench press? Deadlift?

    My answer:

    1. Deadlift
    2. Squat
    3. Barbell Hip Thrusts
    4. Chin-Ups
    5. Push Press
     
  14. Bounz

    Bounz Love and Rocket

    Joined:
    Oct 16, 2006
    Messages:
    6,348
    Likes Received:
    4
    Location:
    U LEAVE ME BREATH- LESS
    here rip recommends low bar squatting (pl style) for oly lifters
    YouTube - High Bar VS Low Bar Squat

    cliff note
    he says pl style squatting gets you stronger than oly style
     
  15. Toastytoy

    Toastytoy Brown Belt

    Joined:
    Jul 15, 2008
    Messages:
    3,718
    Likes Received:
    1,211
    Location:
    Chicago
    if you are strong in either oly or PL lifts then you are a strong person.
     
  16. southpawdude

    southpawdude White Belt

    Joined:
    Mar 26, 2010
    Messages:
    88
    Likes Received:
    14
    Location:
    Tennessee
    According to Bas Rutten's videos he mentions doing exercises that mimic the moves you use in a fight. Here are some examples:

    Dips (similar move to TDD of pushing down the head)
    Standing Barbell curls (underhooks)
    Elbows-in push-ups (similar move to punching)
    Sled pull/push (similar to double-leg takedown)
    some type of rows (same motion as a choke)

    I think you get the idea. I wouldn't stick to just 5 moves but rather do some sort of rotation adding these as supplemental exercises to the big 3.
     
  17. Morganation

    Morganation Brown Belt

    Joined:
    Feb 2, 2010
    Messages:
    3,084
    Likes Received:
    1
    Location:
    Canada
    I think many of those lifts mentioned are beneficial.I would be torn to have to limit myself to just five though.
     
  18. hunto

    hunto Brown Belt

    Joined:
    Oct 14, 2006
    Messages:
    2,959
    Likes Received:
    0
    Location:
    Ulyanovsk
    Kettlebells are better for MMA strength.
     
  19. Indivdude

    Indivdude Blue Belt

    Joined:
    Dec 6, 2009
    Messages:
    604
    Likes Received:
    0
    Location:
    Above the ground
    That's functional strength right there.
     
  20. NoPain

    NoPain Green Belt

    Joined:
    Nov 17, 2005
    Messages:
    1,111
    Likes Received:
    3
    Location:
    Inside my winning gloves
    no power cleans?
     

Share This Page

  1. This site uses cookies to help personalise content, tailor your experience and to keep you logged in if you register.
    By continuing to use this site, you are consenting to our use of cookies.