How do you lift weights and train MMA at the same time?

I`m not sure why you expect anyone to read all that. But sifting through I just got the impression you personally had a bad experience with weights because you just did it the wrong way and now you`re telling people not to do them because they didn`t work for you.

False.

I did read it all, for lack of something better to do, and the TLDR I got from that was basically saying, that people should prioritize being more technical first and just let the weight lifting work in later only to supplement your already established skills. He never said much about a bad experience and never told anyone what to do. He just talked about his experiences in a neutral light and stated his opinion.
 
They sell weights for everything. Head weights, ankle weights, thigh weights, wrist weights, weighted vests...I power lift while being weighted down and throwing kicks/punches. I might roll while being weighted down with dumbells in my hands. There are plenty of ways to do both at the same time.

I'll deadlift or squat right next to a bag, and while I'm supporting the weight, I'll throw low kicks while deadlifting and punches/high kicks while squatting. I'm also completely weighted down with weights strapped to me.

You completely missed the point. TS asked how he could integrate skills training with strength training in the same week not at the same time during the same workout.

It's a pretty bad idea to do what you've described.
 
While it's true that skills training is the single most important factor to success at a given activity like MMA/BJJ however the average person is best to do some type of strength training in addition to any skills work.
 
While it's true that skills training is the single most important factor to success at a given activity like MMA/BJJ however the average person is best to do some type of strength training in addition to any skills work.

This. 'Nuff said.:icon_chee
 
don't train with weights! Train techniques so it would get to a good level, and run when you feel for it. And then like 1 month before a tournament or a fight try to focus on strength and endurance training.

But if you feel you can do more training with weights then you can try this:

youtube - randy couture workout for mma conditioning

its not the best out there but you can use your imagination and upgrade it :icon_chee

wtf??
 
75% of the best fighters train with weights, sure. I'd love to know how many seriously trained weights while they were white and blue belts in BJJ, or whatever art they have the skills in. I bet GSP was doing sweet FA weight lifting while he was honing his karate, and most other of the best (other than Brock). I know you can see a picture of Fedor when he was young lifting weights with his brother, but I suspect most champions have had a weightlifting stint when they were young, you could have hardly survived the living through the 1980s and Arnold/Stallone movies without getting the urge to at least try it for a while. This doesn't mean they kept it up while they were developing their skills, and that is where the TS is in his MMA journey.

Unless you have a large inheritance, really nice parents, are a teenager or are independently wealthy by age 25 or so (i.e. can afford to train full time), I don't know how you can juggle weights and BJJ when you are starting out. Doing the weights just saps too much time and attention away from learning skill, IMO.

It's not as if I haven't lifted weights before - did about 2 years in college (including squats and deadlifts), and later, trained at a top powerlifting gym for 6 months or so, and also lifted weights for other sports in between. Doing the powerlifting I got very reasonable results for my size and absolute lack of juicing. Maybe I could have eked out an extra 10-20% with an extra 3 years of training. Maybe. To what end? That's 4 times a week commitment that will certainly edge out your grappling. And guess what, after that 6 months of powerlifting I would have been way stronger than pretty much anyone I have ever grappled who was my size. And I would have also gassed in approximately 30 seconds.

Funnily enough, I did the powerlifting in order to be able to dominate one guy I grappled with. (The guy was naturally bigger, and a manual laborer, so pretty much a beast). The thing was, I lost interest in the MMA because the powerlifting was taking over my time anyway. And I don't even know if the guy I was concerned with trains BJJ any more.

When I eventually got back into BJJ, I was where I had left off (pretty much), and was weak again because I had stopped the PL. But I guess I had learned some good lessons:

1. You can get really, really strong in only 6 months of lifting weights. (Far) stronger than you need to be in order to do well in grappling comps.
2. Strength will only make a difference in a bout between two similarly skilled grapplers, assuming identical weight, and all else being equal. More than a belt, my money is on the skilled grappler.*
3. You most likely have a limited number of hours per week to devote to grappling, weightlifting, whatever.
4. It takes forever to be really good at BJJ. Black belt takes anywhere from 3-10 years, and the minimum was BJ Penn, and AFAIK he trained pretty much full time. Unless you are independently wealthy and a natural, it will take you longer than BJ Penn. And black belt is not even a guarantee at MMA success. There is a huge gap between Saulo, Roger Gracie, Marcelo Garcia, BJ Penn, and the average black belt. But this skill level is probably where you want to be, unless you are a talented striker or takedown artist.
5. All hours of BJJ practice aren't created equal. 10 hours of BJJ practice in one week will give superior results compared with 10 hours stretched over 2 weeks which will in turn have superior results over 10 hours stretched over a month. This is because your brain can build on what you learn, you will mull over it more, and you will build on the previous stuff before you can forget it.
6. If your goal is to win competitions that matter, you are far better off training strictly BJJ until say, somewhere between purple and black belt (depending on whether your goals are MMA or BJJ. For BJJ success or a BJJ oriented MMA game, go longer without weight training).
7. Another good side effect of not doing the weight training is that your inferior strength will force you to use good technique, because you have little muscle with which to "muscle". This gets you better, faster.
8. Take home lesson: forget the weights until you are at a level where it matters, and until then beat people where possible based on your superior technique. When your technique kicks ass, spend 6 months in the gym and then go tie people up into pretzels.


*In fact, I have actually gone up against someone in a comp who was training powerlifting at the same time as he was doing BJJ. The guy was an intimidating beast. I was doing no weight lifting at the time, only grappling a lot in class (maybe 4 times a week). We had both done BJJ for approximately the same length of time, and he was a good, technical grappler. I secured the takedown, got side control, mount, then choked him out. (BTW this is not to say that I am better, but I was on the day.) Afterwards someone told me that he had said that I don't look strong, but that I was deceptively so.

I'm not sure what I'd put that down to. I remember around that time I tried doing 135lbs for bench, and I found it tough to get more than a few reps out (shoulder was hurting), but it also felt heavy, too. Pretty pathetic. My personal best 1RM raw bench was 275lbs. So maybe I was about 60% of my former strength, at least in bench. (I'm not built for bench btw, I'm built for deadlifts. But totals are indicative at least.) I suspect that the 3 years or so weight lifting experience at least teaches a person how to recruit muscle fibers when necessary, and you retain some of that. But more than that, I know that once I have side control I am hard to budge, especially if I am lankier than my opponent. And it doesn't take much muscle to make sure that all your weight is on your opponent's chest, through your chest, while you push off your toes.

What does that one competition result prove? Nothing, but it is an indication that the stronger athlete (especially in a weights sense) will not necessarily prevail. The little judo and wrestling experience I had to date was more than his (my BJJ was probably similar). I also had a game plan - not to cede the takedown, and if I could land in side control, I could most likely maintain it (or my opponent would gas trying to escape), and I could probably get a sub. My speed enabled me to help get the sub, but it was the skill that allowed me to be in the position to get that sub in the first place.

Another thing is that skill is effective strength. I think we have all seen purple belts and above who appeared really strong, and we've told them so. And then they reply that "are you sure it's strength? I think if you notice what I'm doing, I'm being clever with the leverage...", and it's true. If you put all your weight on the very end of the lever, normal to the direction you want to torque the lever, and in addition, try and get that lever in a position where the opponent has little leverage on that lever, you will appear far stronger than you are, but it has nothing to do with strength, only skill. It takes a few years to go from being able to understand that concept to actually being able to consciously apply it when rolling.

YMMV.

Edit: You know what I'm surprised at, is that there aren't more fighters who make up bs about how they train in order to derail promising juniors. Someone like Anderson Silva could state that he has a 400lbs bench when he would be lucky to do 200, get M&F to print up some BS training routine he does that would be quoted forever more, and all the noobs would be doing it thinking it was the ticket to greatness, while providing a big impediment to them ever amounting to anything. And even some of his opponents would be spending time in the weight room when they should really be working on how to not run after him with their hands down and their jaw out in space.

Wow I have read this whole post and really don't know what to say. Lets get straight to the point, if someone cannot combine strength training and skill training in some form, then they are not cut out to be doing what they are trying to do. I mean if your whole goal is to be good at bjj then by all means just do what you normally do and go to bjj class. Yes you'll get better but don't let anyone tell you that strength is not a factor. Yes one of my primary focuses is strength and yes i have a wrestling background(8 years ago in HS) but for the most part I can dominate all of the blue belts in my bjj class. No I'm not submitting them but I am being smart about NOT being submitted and controlling position which wins a match. And this is after a month of class. Hell even if you lift once a week you'll still reap some benefits and I can't imagine that deterring from your bjj training even for the most novice of lifters. And for the poster to say that he once benched 275 but 135 is giving him trouble now? Maybe that flies for somebody that has NEVER lifted but anyone that could bench anywhere close to 275 would retain some of that strength for a while to come. I mean not to be crude but jacking off for a year would keep enough strength to still put up 135 fairly easily.

My main point here is don't let anyone tell you what you can and cannot do. Go out and try it for yourself. If you cant handle lifting 3 times a week + bjj then knock it down to a 2 day split. If thats still too much then hell do it once a week. But I guarantee you that you will feel better and be happier with your results in any form of combat training if you incorporate some form of weights into the mix.
 
I remember around that time I tried doing 135lbs for bench, and I found it tough to get more than a few reps out (shoulder was hurting), but it also felt heavy, too. Pretty pathetic. My personal best 1RM raw bench was 275lbs. So maybe I was about 60% of my former strength, at least in bench.

The only way this makes sense is if there's a shoulder injury. Since there's an injury, it makes this story & these bench number irrelevant to the current topic...

I had 1RM Bench of 265 in high school. I got out of high school and didn't bench for 20 years. When I started my 5x5 a few months ago I tested myself (no spotter) & my 5 rep max was 205, but probably could have gone a little higher if I had pushed it. Week 8 of the Bill Star 5x5 I benched 255 twice (was trying to get 3 reps). I never had a problem with 135.
 
Wow I have read this whole post and really don't know what to say. Lets get straight to the point, if someone cannot combine strength training and skill training in some form, then they are not cut out to be doing what they are trying to do. I mean if your whole goal is to be good at bjj then by all means just do what you normally do and go to bjj class. Yes you'll get better but don't let anyone tell you that strength is not a factor. Yes one of my primary focuses is strength and yes i have a wrestling background(8 years ago in HS) but for the most part I can dominate all of the blue belts in my bjj class. No I'm not submitting them but I am being smart about NOT being submitted and controlling position which wins a match. And this is after a month of class. Hell even if you lift once a week you'll still reap some benefits and I can't imagine that deterring from your bjj training even for the most novice of lifters. And for the poster to say that he once benched 275 but 135 is giving him trouble now? Maybe that flies for somebody that has NEVER lifted but anyone that could bench anywhere close to 275 would retain some of that strength for a while to come. I mean not to be crude but jacking off for a year would keep enough strength to still put up 135 fairly easily.

My main point here is don't let anyone tell you what you can and cannot do. Go out and try it for yourself. If you cant handle lifting 3 times a week + bjj then knock it down to a 2 day split. If thats still too much then hell do it once a week. But I guarantee you that you will feel better and be happier with your results in any form of combat training if you incorporate some form of weights into the mix.

I hit 250 and struggled with 150 a few months after. Being a man with a fast metabolism, every pound of muscle is important. So when I stopped lifted I lost 10 pounds. And those 10 lbs were a direct contribution to lifting 250.

Nonetheless, going from 275 to 130 is hugely detrimental. Unless he fasted regularly, didn't work out at all, or just has some unique genetic makeup, I don't see how he'd only be able to lift two plates max.
 
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