Main lifts for MMA

Discussion in 'Strength & Conditioning Discussion' started by Chris Kimmerly, Oct 22, 2005.

  1. Chris Kimmerly

    Chris Kimmerly Amateur Fighter

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    What are the main lifts a person should do for strength and explosive power for MMA. I have been doing squats, deads and bench.
     
  2. Dieselgoku23

    Dieselgoku23 White Belt

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    Those are awesome!!! I suggest do high reps in squats with medium weight. Something you can do 15 reps with. Same with bench and dead lifts are great. Now I suggest you try to do Power Cleans this thing can give you awesome explosiveness!! and also over head shoulder presses. Also Plyometrics can help ton you can do squats say 10 reps and after you do 10 squat jumps. Also you can do light squats very light and jump with that weight on your back etc...... anything that envolves explosive is good.
     
  3. cockysprinter

    cockysprinter Purple Belt

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    front squats and cleans.
     
  4. Todd Gack

    Todd Gack Dutch

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    There have been numerous threads on this subject, do a search and you'll find some. Most people will agree that deads, squats, presses, chins etc. are good for MMA strength.
     
  5. ENTROPY

    ENTROPY Purple Belt

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    PULL:
    Barbell rows.
    Dumbell rows.
    Weighted pull ups.
    Towel pull ups.
    Face pulls.


    PUSH:
    Standing barbell press.
    Barbell bench press.
    Single arm dumbbell bench press.
    Weighted dips.
    Neider press.


    SQUAT:
    Back squat.
    Front squats.
    Deadlift.
    Goodmornings.
    Standing calf raises.


    POWER:
    Dumbell snatch.
    Powerclean.
    Sledge hammer work.
    Keg lifts.


    GRIP:
    Farmer walks.
    Pinch grips.
    Thor
     
  6. krellik

    krellik Gimli son of Cisco

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    Face Pulls?

    Have you experienced good results personaly with Neider press Entropy?
     
  7. #1can

    #1can Blue Belt

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    I've lifted a few kegs in my day...
     
  8. cabal

    cabal Brown Belt

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    Neider press?!
     
  9. cabal

    cabal Brown Belt

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  10. ENTROPY

    ENTROPY Purple Belt

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    It's a difficult question to answer, since an honest reply would require a standardized measuring protocol which cannot be applied consistently to the Neider press; whereas with other movements, such as the standing barbell press and the bench press, a measurable increase can easily be determined.

    I haven't fought in years, so I don't personally use the Neider Press, however my brother (who still fights) uses the Neider press and is one of the hardest punchers in his gym which includes heavy weight, Kevin Mcbride who recently defeated Tyson.
     
  11. ENTROPY

    ENTROPY Purple Belt

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  12. Hamit Aktas

    Hamit Aktas Amateur Fighter

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    Hold beer in one hand. Lift, drink, put it back down.
    Preferably watching some sports on tv.
     
  13. ENTROPY

    ENTROPY Purple Belt

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    Fuck off troll!
     
  14. krellik

    krellik Gimli son of Cisco

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    Thanks for the reply Entropy. Sounds like something worth trying.
     
  15. Cmart

    Cmart Aspiring Milo

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    What Entropy said, and then a bunch of heavy ab work. Weighted incline situps, crunches, hanging leg raise, dragon flags, incline side situps, etc.

    Nice job again, Entropy.
     
  16. ENTROPY

    ENTROPY Purple Belt

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    Thanks for pointing that out

    Ab work is extremely important to a fighter.
     
  17. EddNg

    EddNg Blue Belt

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    Ab and core work is very important, dont forget to add some rotational exercises when you work your abs though
     
  18. Brand Nizzle

    Brand Nizzle Guest

    [​IMG]

    holy shit could anyone actually bench that?
     
  19. Brand Nizzle

    Brand Nizzle Guest

    16 x 45, + 45 for the bar


    That's...


    765 pounds. Nice.
     
  20. Mark Limbaga

    Mark Limbaga Amateur Fighter

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    Entropy gave a good list. Additional GPP work would be great.
     

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