How can I prepare for MMA training?

[NHB.SQ87]

Hey all. I've recently decided to start training MMA, but I really have to wait until I get a raise at work in January to help me better afford lessons. Rather than sit around nursing my thumb with my asshole, I'd like to prepare myself best I can.

I am in pretty decent shape as is, been doing bodybuilding style training for years on end. I know that this is basically meaningless in terms of actual fighting, and have decided to ditch the idea of training purely for muscle hypertrophy and instead focusing on becoming a better athlete, so I know I'll need to take it to a whole different level than before. I've been trying to research what activities would be best at this stage, reading up on different kinds of weight training, plyometrics, high intensity cardio & circuit workouts, and quite frankly there is a TON of methods and info to take in... I'm getting a bit lost.

I was just wondering, given that I do not have instructors for actual technique in wrestling, striking, BJJ, ect as of yet - what would be the gist of a good strength & conditioning routine I could follow to transition to formal training in the best shape possible?

I have 6 hours a week. I eat very healthy, take vitamins, get a lot of rest, ect. I just need help with a basic S & C routine from anyone with experience. Any help would be greatly appreciated!

 

[dfownz]

Check out Starting Strength. Its a beginner's program for strength training as the name implies. I wouldn't worry too much about your conditioning because the best way to get more endurance in MMA is to train MMA. Sure you can do HIIT, sprints and other high effort cardio but the transition most likely won't be smooth regardless of your preparation.

I see increasing your base level of strength to be the most beneficial while you're not training. Lots of people here have started on this routine and it will introduce you to the complex lifts. Sure they don't apply directly to a take down or ground and pound but nothing does.

You'll be stronger to start off and can focus on pure technique. The endurance will come from time invested into training.

Ohh and add fish oil.

 

[MAAddict**]

The FAQs motherf*r did you read it?!?!?!

 

[Phreaxer]

Seriously, you're training "mma"?

What exactly is that training going to look like? A judo kick followed by an uppercut followed by a flying armbar?

 

[dfownz]

Seriously, you're training "mma"?

What exactly is that training going to look like? A judo kick followed by an uppercut followed by a flying armbar?

Haha give him a break at least he didn't say train UFC.

 

[TeddyRoosevelt]

Seriously, you're training "mma"?

What exactly is that training going to look like? A judo kick followed by an uppercut followed by a flying armbar?

Well, if he's going to go train at an MMA gym, why wouldn't he say he's going to train MMA?

It's easier than saying: "I am going to go to a gym, and hopefully beginning training in Western boxing, Thai boxing, Brazilian Jiu-Jitsu, judo, freestyle wrestling, and the integration of techniques from all of those arts into a collective fighting system."

TS: if you want an accurate answer to your query, you need to provide a much more accurate description of your current fitness levels. Obviously, you have been lifting weights. But are you strong? What are your 1 RM's on important lifts?

What is your level of conditioning? Do you do ANY conditioning?

 

[NHB.SQ87]

Seriously, you're training "mma"?

What exactly is that training going to look like? A judo kick followed by an uppercut followed by a flying armbar?

Whatever man. The gym I'd like to start at is called ______'s MMA.

You know I mean a combination of wrestling, striking and BJJ... so maybe post something helpful instead of picking apart my wording.

Thanks by the way, dfownz

 

[flak]

Whatever else you do, invest some of your free time into visiting every MMA gym in the area, talk to an instructor, tour the facility and see if you can watch a class -- or, even better, train in a free introductory class. Many gyms will even let you do a week of classes free.

I'm not saying "do this to get free training," I mean "do this so that when January rolls around, you will have a better idea where you want to train."

Also, invest some time reading up on MMA training, so that you can develop better-informed opinions about what you hear and see and do when you visit those schools.

Make it happen, cap'n.

 

[dfownz]

Whatever man. The gym I'd like to start at is called ______'s MMA.

You know I mean a combination of wrestling, striking and BJJ... so maybe post something helpful instead of picking apart my wording.

Thanks by the way, dfownz

No problem man. Like I said I just got involved in strength training and I got all the information from here, so I have no problem directing newcomers in the same direction.

The guys here just don't want to answer the same questions over and over again. Not only will reading the FAQS (this one is conditioning) answer your basic questions, it will keep every one happy (well maybe). Also they'll provide a much fuller and detailed explanation than a quick response from someone who's answered that very same question 900 times.

Definitely check them out and then post questions on topics you don't understand. Post form check videos too. I have and have received great criticism from trained pros.

 

[NHB.SQ87]

Well, if he's going to go train at an MMA gym, why wouldn't he say he's going to train MMA?

It's easier than saying: "I am going to go to a gym, and hopefully beginning training in Western boxing, Thai boxing, Brazilian Jiu-Jitsu, judo, freestyle wrestling, and the integration of techniques from all of those arts into a collective fighting system."

TS: if you want an accurate answer to your query, you need to provide a much more accurate description of your current fitness levels. Obviously, you have been lifting weights. But are you strong? What are your 1 RM's on important lifts?

What is your level of conditioning? Do you do ANY conditioning?

Yes, I consider myself to be relatively strong. I can barbell squat 1.5x my BW for a good 9 or 10 reps, if that helps. My conditioning is decent. I have not started doing cardio until recently, but I think I have pretty good endurance... I can run at 6 mph for around an hour without being too tired.

I know that is probably nothing compared to even 1 round of fighting, but that should give you a basic idea...

 

[dfownz]

Yes, I consider myself to be relatively strong. I can barbell squat 1.5x my BW for a good 9 or 10 reps, if that helps. My conditioning is decent. I have not started doing cardio until recently, but I think I have pretty good endurance... I can run at 6 mph for around an hour without being too tired.

I know that is probably nothing compared to even 1 round of fighting, but that should give you a basic idea...

Like I said before, most cardio doesn't transition well into MMA training. For example, when I had grappled for 5 years straight I could roll for 3 hours constantly and be aggressive. Put me on a treadmill and I could not run like that. I can only speak for BJJ though. Your breathing is constantly interrupted and you have to learn not to clench everything. As you spend more time you get more relaxed and can manage situations much more easily.

 

[MidnightSnacks**]

cardio cardio cardio cardio cardio cardio and dont forget cardio

ive been training mma for a few years and wrestling since before i could tie my own wrestling shoes

many gyms go at a fast pace, and if youre gassed, youre not learning. a lot of guys have weightlifter muscles and get tired as fuck in sparring, then when they try to do technique, they cheat because theyre so tired and practice sloppy habits

you dont have to have power off the bat, you can add that later but the more cardio you have, the better you can imitate the instructors and make sure you only practice clean technique

i mean whats the point of training if you do the warm up, get tired after 10 minutes of fastpaced drilling and then just try to do the minimal to not stick out for the rest of practice

i really cant emphasize enough

 

[Gingervitis]

cardio cardio cardio cardio cardio cardio and dont forget cardio

ive been training mma for a few years and wrestling since before i could tie my own wrestling shoes

many gyms go at a fast pace, and if youre gassed, youre not learning. a lot of guys have weightlifter muscles and get tired as fuck in sparring, then when they try to do technique, they cheat because theyre so tired and practice sloppy habits

you dont have to have power off the bat, you can add that later but the more cardio you have, the better you can imitate the instructors and make sure you only practice clean technique

i mean whats the point of training if you do the warm up, get tired after 10 minutes of fastpaced drilling and then just try to do the minimal to not stick out for the rest of practice

i really cant emphasize enough

lolwut?

Anyway ts, read the faqs, there's a whole list of good beginner/intermediate routines there that you can choose from. Nothing will get you in better shape to train mma than actually training mma (rolling, sparring, drilling, etc) so just try to get into training whenever you can; Flak posted some very good advice and I would second what he says.

 

[rkjo84]

not just cardio, but intense exercise. For me, after a long break from training, I always take about 2 weeks to get back in shape before hopping right back into MMA. Start doing full out sprints 2x a week, then increase to every other day if able. Don't over do it though, maybe start with 4-6 100 meter sprints. Of course jogging helps, but trust me nothing prepares you for the intesity of MMA better than full out sprint..also do some explosive multi-joint lifts like cleans etc)

 

[dfownz]

cardio cardio cardio cardio cardio cardio and dont forget cardio

ive been training mma for a few years and wrestling since before i could tie my own wrestling shoes

many gyms go at a fast pace, and if youre gassed, youre not learning. a lot of guys have weightlifter muscles and get tired as fuck in sparring, then when they try to do technique, they cheat because theyre so tired and practice sloppy habits

you dont have to have power off the bat, you can add that later but the more cardio you have, the better you can imitate the instructors and make sure you only practice clean technique

i mean whats the point of training if you do the warm up, get tired after 10 minutes of fastpaced drilling and then just try to do the minimal to not stick out for the rest of practice

i really cant emphasize enough

I totally agree that cardio is a major element of training any combat sport but a newcomer shouldn't even be allowed to spar until proficient technique is developed for that sparring session. I haven't trained striking so I can only speak from training sessions that I've witnessed while rolling, but this seems logical for any activity where technique is crucial.

 

[rkjo84]

lolwut?

Anyway ts, read the faqs, there's a whole list of good beginner/intermediate routines there that you can choose from. Nothing will get you in better shape to train mma than actually training mma (rolling, sparring, drilling, etc) so just try to get into training whenever you can; Flak posted some very good advice and I would second what he says.

What is lol about this guy saying that a lot of muscle head dudes fatigue easily when beginning MMA training? I've trained at various gyms for over 3 years now and I have experienced this several times, especially in grappling. More muscle requires more oxygen, and without a properly adapted system able to supply that extra oxygen, fatigue will set in quick.

 

[Gingervitis]

What is lol about this guy saying that a lot of muscle head dudes fatigue easily when beginning MMA training? I've trained at various gyms for over 3 years now and I have experienced this several times, especially in grappling. More muscle requires more oxygen, and without a properly adapted system able to supply that extra oxygen, fatigue will set in quick.

Fatigue will set in quick with anyone (regardless of if they are "muscle head dudes" or a skinny teenage gamer) will fatigue easily when beginning mma training, this is what training is for. The muscle is not the problem; the lack of experience, sports-specific conditioning, neuro-muscular efficiency and a lot of other factors are. edit: we recently had a thread about striking vs grappling conditioning, a lot of the points I touched on are made there.



tl;dr Lol @ saying "weightlifter muscles" are going to make you slow or gas easily.

 

[MidnightSnacks**]

Fatigue will set in quick with anyone (regardless of if they are "muscle head dudes" or a skinny teenage gamer) will fatigue easily when beginning mma training, this is what training is for. The muscle is not the problem; the lack of experience, sports-specific conditioning, neuro-muscular efficiency and a lot of other factors are. edit: we recently had a thread about striking vs grappling conditioning, a lot of the points I touched on are made there.



tl;dr Lol @ saying "weightlifter muscles" are going to make you slow or gas easily.

guys who have only lifted weights and not trained in mma dont have the neurological connections guys who trained have. but a lot of them still have confidence in their trained body and explode too hard when not necessary. i.e. punch the pad full force everytime, kick the bag as hard as they can everytime etc. even if they dont completely overdo it, it requires more energy to create that force and if they arent used to it, they gas really really fast.

then they spend the whole training session thinking about how tired they are instead of focusing on what theyre supposed to be learning

 

[Eric Brown]

tl;dr Lol @ saying "weightlifter muscles" are going to make you slow or gas easily.

But weightlifter muscles allow you to snatch and clean more than powerlifter muscles, which allow you to squat more but not as deeply. As opposed to bodybuilder muscles that are just for show.

(anyone who thinks I am serious has been hit in the head more than I have - seek help)

 

[MidnightSnacks**]

I totally agree that cardio is a major element of training any combat sport but a newcomer shouldn't even be allowed to spar until proficient technique is developed for that sparring session. I haven't trained striking so I can only speak from training sessions that I've witnessed while rolling, but this seems logical for any activity where technique is crucial.

well it doesnt always have to be total sparring, for example this week at my gym this guy really killed himself hitting pads trying to push himself at the beginning of practice, so then when the coach had us practicing combinations+headmovement with a partner (shadowboxing preset combinations on the coaches cadence), he was so gassed that he was slipping punches really sloppy in order to keep up with the coaches rhythm

while its commendable that he wanted to try really hard, he ended up not getting nearly enough out of training as he could, because he spent the rest of the training trying to survive it and just going through the motions with minimal effort, whereas someone with better endurance would be able to maximize his time getting th emost out of every drill