Better for MMA: Powerlifting or Olympic lifts?

[TrainingAdict]

Wrong question to be asking.


You should never decide either / or because you can always take the best of both.


Why take a close minded view that you must chose between the two?

 

[gspieler]

If you have the choice between powerlifting and oly lifts, then u have room for at least 3. That bein said, if it were me I would go with a clean and press, deadlift(oly bar or trap bar;either is fine), and a squat. Now for you, simply ask yourself if you want more emphasis on explosive power or brute strength( like most sports, power is probably more benificial for mma). If you choose strength-emphasis, go with squat, deadlift, and clean and press. If its more power(Tim Taylor) you seek, go with clean and press, snatch, and deadlift.

Top 5 for functional strength/power
1. clean and press
2. deadlift
3. squat
4. snatch
5. front squat and jerk

 

[Flow'n]

yes.

 

[TrevorRoss]

I believe that since Olympic and Powerlifting are sports, their lifts take a lot of skill to learn properly, in that regard I do variations of the main lifts.

 

[scoopj]

If you have the choice between powerlifting and oly lifts, then u have room for at least 3. That bein said, if it were me I would go with a clean and press, deadlift(oly bar or trap bar;either is fine), and a squat. Now for you, simply ask yourself if you want more emphasis on explosive power or brute strength( like most sports, power is probably more benificial for mma). If you choose strength-emphasis, go with squat, deadlift, and clean and press. If its more power(Tim Taylor) you seek, go with clean and press, snatch, and deadlift.

Top 5 for functional strength/power
1. clean and press
2. deadlift
3. squat
4. snatch
5. front squat and jerk

Why deadlift for power?

 

[TheeFaulted]

Why deadlift for power?

Why clean and press for strength?

I think his point was have a balanced regimen. A balanced regimen with more focus on strength will have 2 strength lifts and one power lift, a balanced regimen more focused on power will have two power lifts and one strength lift.

Though I think if the choice is between squat and deadlift, I would say squat would be better.

 

[ExtremeStandard]

Both power lifting and Olympic lifting have amazing benefits. They have great carry over to each other. I Olympic weight lift right now and find it to be an awesome and dynamic full body workout just with the lifts alone, accessory work just tops the cake.

The top five out of your list though would be.
-Snatch
-OH Squat
-Deadlifts
-Chin-ups
-Clean and Press

 

[scoopj]

Why clean and press for strength?

I think his point was have a balanced regimen. A balanced regimen with more focus on strength will have 2 strength lifts and one power lift, a balanced regimen more focused on power will have two power lifts and one strength lift.

Though I think if the choice is between squat and deadlift, I would say squat would be better.

After reading again, you're right. But if you want balance there is no question you have to go with the squat over the deadlift in his scenario if you already have the C&P.

 

[Droogan Leader]

1. Squat
2. Deadlift
3. Power clean
4. Chin up
5. Push press

I build my strength days around one or two of those lifts depending on what I wish to focus on. The supplemental lifts are usually more isometric or body weight type stuff.

The rest of my mobility comes from plyometric and sprint work.

 

[EchoBoomer]

Oly, all the way!

1) Back Squat
2) Clean & Jerk
3) Snatch
4) Muscle Up
5) Glute-Ham Raise

 

[ludo66]

1. Squat
2. Deadlift
3. Power clean
4. Chin up
5. Push press

I build my strength days around one or two of those lifts depending on what I wish to focus on. The supplemental lifts are usually more isometric or body weight type stuff.

The rest of my mobility comes from plyometric and sprint work.

These 5.

 

[millasur]

yup do all of the above aside from chins as no bar - I keep saying it, but since starting to seriously train power cleans my jits has improved a lot, I think it's definitely related to the power of hip thrusting required to clean the bar..

 

[The Wire]

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


Holiday

^^^Not a big fan of any of those really


I've been using this circuit for the last 8 weeks


1. isolation curls
2. calf raises
3. chest fly machine
4. crunches
5. more crunches

 

[gazhatton]

If you had to pick 5, mine would be

1. Snatch
2. Clean & Jerk
3. Squat (front AND back, just alternate each session)
4. Deadlift
5. Pullups & Chinups (alternate each session)

I'm no expert but I'd pick Snatch over Bench because it works your posterior chain, core & grip more than Bench. I wouldnt do both because training MMA, Snatching AND Benching sounds like a rotator cuff injury waiting to happen.

 

[gazhatton]

^^^Not a big fan of any of those really


I've been using this circuit for the last 8 weeks


1. isolation curls
2. calf raises
3. chest fly machine
4. crunches
5. more crunches

now THAT is a solid routine. keep up the good work!

 

[CRZA]

Squat
Deadlift
Power Clean
Bench press
Press
Would add snatch, but cant do it

 

[turbozed]

Out of the most commonly recommended lifts in this thread, I think bench press is probably the least useful and should be replaced by push press if not yet recommended.

The most important 3 are probably:
1) Squat
2) Push press
3) Power clean

 

[UrbanSavage**]

1.) Squat
2.) Bench Press
3.) Deadlift
4.) Bent Over Row
5.) Military Press

 

[TrevorRoss]

Out of the most commonly recommended lifts in this thread, I think bench press is probably the least useful and should be replaced by push press if not yet recommended.

The most important 3 are probably:
1) Squat
2) Push press
3) Power clean

Well you should do at least one horizontal push, to balance out your upper body, and yes that's important.

 

[PariahSmithee]

When are we gonig to get beyond either/or?
What about the style/weaknesses and strenghths of the individual fighter?
What about absolute strength, spped strength, etc...?
Waht about unilateral work?