How do you combine lifting and MMA?

Straightcross

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I've been on SS for 4 months and I want to start doing MMA 4 times a week, but how should I go about combining them? Especially since MMA has tons of bodyweight drills.

Was thinking of

Monday:MMA
Tuesday:MMA
Wednesday:MMA
Thursday:MMA
Friday:SS
Sunday:SS

Would that work?
 
hmmm, yes it would work, if your new to lifting. But if you've been training a while, and have now decided to add MMA on top of your strength training, you may see your strength decline.
When I used to fight, I had to do my strength/resistance training the same days I would do MMA. Simply because I think its important to have rest days to grow and heal. If your training every day, expect to get tired after a few weeks, especially if your dieting and cutting for a fight, even the pro's have days off.
Go here, www.strstd.com its a 5/3/1 site, tap in your details and look at the program options they have, then fit that in around your MMA days, mix things up a little, or dont.. its your choice.
But thats my opinion, train hard, play hard, shit aint that serious.
 
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eh if you jump right in to MMA 4x a week the last thing you will want to do is lift. You can give it a try, but I would get your fitness up before I think about adding strength work into the equation.
 
I've been on SS for 4 months and I want to start doing MMA 4 times a week, but how should I go about combining them? Especially since MMA has tons of bodyweight drills.

Was thinking of

Monday:MMA
Tuesday:MMA
Wednesday:MMA
Thursday:MMA
Friday:SS
Sunday:SS

Would that work?

Why would you jump into 4x a week of MMA instead of gradually building it up. Sounds like a recipe for disaster.
 
Why would you jump into 4x a week of MMA instead of gradually building it up. Sounds like a recipe for disaster.

Worked great when I was still boxing. First few weeks sucked but later my body adjusted. But that was 4 months ago, I dropped boxing to focus on weight lifting so I did not combine them
 
Especially since MMA has tons of bodyweight drills.

If you are referring to bodyweight exercises: it shouldn't, and if your "MMA" classes focus on developing conditioning through bodyweight exercises and little else, you need a new gym.

If you are referring to drills emphasizing sport-specific skill development: fine, that's what training is.

But if you've been training a while, and have now decided to add MMA on top of your strength training, you may see your strength decline.

Not necessary with a well programmed schedule, which is what he should be striving for anyhow.

If your training every day, expect to get tired after a few weeks.

I know many people (including myself) who train at least six days a week with no adverse affects. I think 6 training days a week makes sense for him, provided he has the work capacity to handle it.

So, TS: what is your current training schedule? What is your training background?
 
If you are referring to bodyweight exercises: it shouldn't, and if your "MMA" classes focus on developing conditioning through bodyweight exercises and little else, you need a new gym.

If you are referring to drills emphasizing sport-specific skill development: fine, that's what training is.



Not necessary with a well programmed schedule, which is what he should be striving for anyhow.



I know many people (including myself) who train at least six days a week with no adverse affects. I think 6 training days a week makes sense for him, provided he has the work capacity to handle it.

So, TS: what is your current training schedule? What is your training background?

Yeah sure, I used to train 5-6 days a week, lift, BJJ and MMA. But I also went from strength, muscle hypertrophy training to adding MMA and I noticed my strength fade and my hard earned size decrease, which was a huge problem for me. But anyways, If TS is new to MMA, and by the sounds of it new to Strength then he can probably expect to get cream crackered training 7 days a week like he was suggesting.
 
If you are referring to bodyweight exercises: it shouldn't, and if your "MMA" classes focus on developing conditioning through bodyweight exercises and little else, you need a new gym.

If you are referring to drills emphasizing sport-specific skill development: fine, that's what training is.



Not necessary with a well programmed schedule, which is what he should be striving for anyhow.



I know many people (including myself) who train at least six days a week with no adverse affects. I think 6 training days a week makes sense for him, provided he has the work capacity to handle it.

So, TS: what is your current training schedule? What is your training background?
Started boxing last year september and quit around June. I then started doing SS which I still do now

Monday:Squat,Bench,BORs, Chins ups
Wednesday:Squat,Shoulder Press, DL, dips
Friday:See Monday
Monday:See Wednesday
etc

I barely did any Cardio since I quit boxing so thats something I will have to work on. I'm also currently unemployed and I wont be able to join an university until september so right now I have a lot of free time until I find a job. I really want to compete in MMA and I know I will have to work hard to achieve that.

Right now I am a bit on the heavy side to bulking and I plan to cut through MMA and work in at least 2 weight lifting sessions to make sure I maintain enough muscle
 
Yeah sure, I used to train 5-6 days a week, lift, BJJ and MMA. But I also went from strength, muscle hypertrophy training to adding MMA and I noticed my strength fade and my hard earned size decrease, which was a huge problem for me. But anyways, If TS is new to MMA, and by the sounds of it new to Strength then he can probably expect to get cream crackered training 7 days a week like he was suggesting.

I hear you. But if his goal is to be a relatively competitive fighter, he probably shouldn't be worrying about hypertrophy currently - or even strength, for that matter.

I really want to compete in MMA and I know I will have to work hard to achieve that.

Seems like you have done enough strength training to have developed some base of strength. If you want to be competitive in combat sports, you need to focus on your skill development as much as possible. So you should absolutely try to train 4 days a week.

{QUOTE]Right now I am a bit on the heavy side to bulking and I plan to cut through MMA and work in at least 2 weight lifting sessions to make sure I maintain enough muscle[/QUOTE]

Probably not a bad idea. If you try this schedule and feel like you lack the work capacity to complete it, you might want to try lifting once a week for maintenance or something else.

Also, you might want to look into a strength training program that is not SS. What are your numbers? (squat, deadlift, bench)
 
I hear you. But if his goal is to be a relatively competitive fighter, he probably shouldn't be worrying about hypertrophy currently - or even strength, for that matter.


True, surely TS will get a better idea of what he should be doing if he spoke to his coaches about it.

TS, you need to be fit for purpose, if you want to be a competitive fighter, and you train at a good MMA gym then your coaches will steer you in the right direction.
Being able to bench press a lot of weight is not going to win you a fight.
 
newhwio70a.jpg


I think all of you have been looking at this the wrong way. To combine teh weights with teh UFC, you do just that... Combine them! It's more functional this way. In the picture above, you will see weighted UFC fighting gloves. You do your MMA with the gloves on and you get muscles for teh cage/beach because your hands will be heavier!!
 
newhwio70a.jpg


I think all of you have been looking at this the wrong way. To combine teh weights with teh UFC, you do just that... Combine them! It's more functional this way. In the picture above, you will see weighted UFC fighting gloves. You do your MMA with the gloves on and you get muscles for teh cage/beach because your hands will be heavier!!

Right on. Also, combine them by performing heavy snatches, clean & jerk or clean and press in the Octagon, and when your opponent tries to close the distance, drop the barbell on him. You'd just have to tell the referee that your bar and plates (and belt and chalk) are a gimmick, like Rampage's chains or one of those guys who wears a mask, so he will let you take it into the ring.
 
I hear you. But if his goal is to be a relatively competitive fighter, he probably shouldn't be worrying about hypertrophy currently - or even strength, for that matter.



Seems like you have done enough strength training to have developed some base of strength. If you want to be competitive in combat sports, you need to focus on your skill development as much as possible. So you should absolutely try to train 4 days a week.

Right now I am a bit on the heavy side to bulking and I plan to cut through MMA and work in at least 2 weight lifting sessions to make sure I maintain enough muscle

Probably not a bad idea. If you try this schedule and feel like you lack the work capacity to complete it, you might want to try lifting once a week for maintenance or something else.

Also, you might want to look into a strength training program that is not SS. What are your numbers? (squat, deadlift, bench)


Squat 350 (3x5)
Deadlift 360 (1x5)
Bench 175 (3x5)

I have really strong legs which is why my DL and Squat are so high compared to time trained (4 months) I have yet to stall once. Even Powerlifters were amazed by my progress. Except I have no intention of ever competing in powerlifting.
 
True, surely TS will get a better idea of what he should be doing if he spoke to his coaches about it.

TS, you need to be fit for purpose, if you want to be a competitive fighter, and you train at a good MMA gym then your coaches will steer you in the right direction.
Being able to bench press a lot of weight is not going to win you a fight.

Going to start my first MMA lesson monday. If it turns out the sport isnt for me I'm just going to go back to boxing
 
Squat 350 (3x5)
Deadlift 360 (1x5)
Bench 175 (3x5)

I have really strong legs which is why my DL and Squat are so high compared to time trained (4 months) I have yet to stall once. Even Powerlifters were amazed by my progress. Except I have no intention of ever competing in powerlifting.

I'm suprised at how low you bench is compared to your squats and deads.
You sure your getting full ROM? dropping ur hips below parallel?
Theres a guy in my gym who boasts to EVERYONE that he's squating teh 420 but his technique is pants.
 
I'm suprised at how low you bench is compared to your squats and deads.
You sure your getting full ROM? dropping ur hips below parallel?
Theres a guy in my gym who boasts to EVERYONE that he's squating teh 420 but his technique is pants.

Yes, I can even do the weight 1x3 atg. Had my form checked by several Powerlifters.

My bench is slighty above average for SS
 
Right on. Also, combine them by performing heavy snatches, clean & jerk or clean and press in the Octagon, and when your opponent tries to close the distance, drop the barbell on him. You'd just have to tell the referee that your bar and plates (and belt and chalk) are a gimmick, like Rampage's chains or one of those guys who wears a mask, so he will let you take it into the ring.

Oh Jaunty... Words cannot express how much I approve this message.
 
Going to start my first MMA lesson monday. If it turns out the sport isnt for me I'm just going to go back to boxing

I wouldnt put so much pressure on the firsts class as there are alot of techniques you wont realise take months of practice before they come natural instead of boxing going for a takedown might be a bit harder for you to realise when sparring due to being a boxer but just give it more time if your not progressing after a month then you have something to worry about then.

enjoy it first, worry about being a professional later
 
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