Lifting Weights for MMA Competition

What do you guys suggest for me in the way of a training routine with free weights for MMA Competition? I am training Muay Thai, Wing Chun, and Jiu Jitsu right now and I lift weights as well as work conditioning by running 5x a week. My current program is to gain muscle but I am cutting to 185lbs from 204lbs to fight (not in a few weeks but in like 8 to 10 months) and I need a routine that fits a MMA fighter not a bodybuilder. I also throw in 2 days of an-aerobic workouts to get my conditioning better. Any help would be greatly appreciated.
Thanks

 

Wow, what an original question. Never has this been asked before, I am seriously shocked that you finally brought it up.

Finnegan made a great thread about this very thing Here

 

Damn you :icon_cry2

 

FAQ might also help.

 

Very light dumbell flyes should help your Wing Chun, or so the ancient Chinese proverb says.

 

I hope my next fight is against someone like you.

Who takes up a fight and doesnt know a thing about strength training for fighting? I mean seriously... do you sport Tapout too?

 

In defense of the OP, our beloved FAQ does not include any real information on how to work a real strength-training program into the schedule of someone who is already commited to training a couple of times a week and needs to put in serious cardio time as well.

Not exactly what he was asking about, mind you, but a question that could be usefully addressed.

I vote that the Missus, as our newest moderator, take time off from his fight and strength training to make a new entry in the FAQ about how to balance fight and strength training.

 

Ok first, for all the smart-ass remarks, thanks for nothing.

I'm being totally serious here. I have a personal trainer, a dietician, and a great MMA teacher. As for Wing Chun, I would destroy any of you on the street with it, but as for in the ring, you can use it within Muay Thai and Groundwork. I know things about strength training asshole, I was just looking for some routines that any of you guys may do. As for TapOut, yeah I do sport it and I'm proud to wear it. Tapout is just like any other "sponsor" or gear out there just with a different name. Jeez, I thought this forum / site was going to be helpful, but I guess it's just full of people who are full of themselves. Why is it also SO illegal or taboo here to ask a question about something that has been asked before. I'll get different perspectives from others who have NOT read that previous thread started about this. I tell ya what man, if you want me for your next fight, I'll be happy to oblige. Tell me when and where and I'll make you look like the candy-ass you really are.

 

I find concentration curls an essential part of good punching power.

 

You should be strength training throughout the year and then as it gets closer to your fight taper down and focus on conditioning and sparring.

I dont think theres any point making an article on how to balance because everyone has different schedules and needs (some people might have really bad cardio and should just do 100% cardio on the buildup to a fight)

 

WOAHHHH! Prepare for flaming.

 

My QUESTION was, what kind of routine would be good with free weights to incorporate into my training system. Should I be doing more things along the lines of 3 sets of DB presses with heavy heavy weight say 3 reps maybe 4 instead of 4 sets of 12, 10, 8, then 6 reps increasing weight as I go? It was a simple question and I'll be honest when I say I expected a simple answer instead of a bunch of smart-ass responses.

 

Yeh you and every other World of Warcraft playing nerd that trains in it, youd all destroy me.

*runs away in eFear*

 

Read the fucking FAQ, theres thousands of articles online about training try reading them too.

Do you think we all log on and eagerly wait for idiots like you to make threads like these? No one likes to discuss the same thing over and over again, it doesnt seem like a big deal to you because you just got here - but for someone who visits the SnP regularly, seeing dozens of threads everyday asking for 'routines' gets annoying.

 

PLAYING?! World of Warcraft is not a game... its a lifestyle.

 

Curses!!!

 

hahahahahaahahahahaha





















hahhaahahahahahahahahhaahahahah

 

The inquiry you are making is a daily whitebelt occurrence. Start reading now.http://www.sherdog.net/forums/f13/s-p-faq-please-read-436935/

 

Leave, and don't come back.

If you're so full of yourself that you can't imagine that your question hasn't been asked and answered before, or that information other people have already put together could POSSIBLY apply to someone as unique and important as you are, then seriously, just leave. You're not cut out for strength training, and I doubt that you're taking your fight training seriously enough or will stick with it long enough to amount to anything.

There's a FAQ for a reason. There's a search function for a reason. They're here, just like on damned near every other forum in the internet, so that new people can pick up the basics of a subject and then post intelligent questions on how that basic knowledge might apply to their particular situation. You've not only failed to do that, you've apparently even failed to realized that you could.

You want to be strong? Educate yourself, and get to work. You want to be spoon fed? Go somewhere else.

 

Wait, wait a minute, I have an idea. Don't read the fucking thread numbnuts. You took the time to reply to it, so that makes ME an idiot? Not quite dumbfuck. You don't even KNOW how vicious Wing Chun is. We don't retreat, we FINISH things right then and there. So as for you, I would probably just break a few bones and watch you suffer. Now, don't get me wrong, Wing Chun is not the BEST system, neither is Krav Maga, or Muay Thai, or Karate etc....As for the direct, quick, and accurateness of Wing Chun you would be in trouble. You're weakness makes me laugh.