Main lifts for MMA

[CarnalSalvation]

Quit being a pussy about squatting and pulling heavy in the same week Entropy, you should know better dude.

 

[Goat Meal]

The deadlift and the squat exhibit highly comparable CNS expressions coupled with similar biomechanics to warrant separating them in a routine.

The deadlift shares more similarity with the squat than it does any type of row. Therefore, if one constructs a routine which applies the principles inherent on your routine, the deadlift should not be performed on pull day.

Also, get rid of the leg press and the leg curls; they are a waste of precious time!

I use the leg press as assistance, b/c my quads are the weak point in my squat.

Also, hamstring curls are a waste of time? Since when is training a part of the posterior chain a waste of time?

 

[ENTROPY]

Quit being a pussy about squatting and pulling heavy in the same week Entropy, you should know better dude.

Ok, only after you ditch gay belt and wraps...

Don't forget, he's fighter, not a powerlifter.

 

[ENTROPY]

I use the leg press as assistance, b/c my quads are the weak point in my squat.

Also, hamstring curls are a waste of time? Since when is training a part of the posterior chain a waste of time?

Front squats are far more efficient.

Also, hamstring curls are a waste of time? Since when is training a part of the posterior chain a waste of time?

Hamstring curls do not train the posterior chain, they simply isolate the hams.

In all posterior dominant movements, the primary function of the hamstrings is that of extension, and not of flexion. Therefore ditch the curls and use forward sled drags, reverse hypers and pull throughs for much greater results.

 

[sylva]

Hows this look

Pull:

 

[Coleman]

I only have time to hit the weights twice a week so I have been doing a full body workout encorprating a lot of the movements that ENTROPY outlined in his post. I change my workout every time but it looks something like this.

Good warm up on the elliptical or treadmill
Dumbell thursters
Deadlift
Weighted chin ups
weighted dips
power cleans
dumbell lunges
dumbell bench press

I only do a few sets of everything and go through my workout in about 45-50 minutes including the warm up. I know its probably far from the most effective way to train but its easy and fun to follow.

My logic is that a workout like this would stress your body in similar ways that MMA would.

 

[Duncon76]

You could also alternate that workout with Complexes
2 arm DB

High Pull
Snatch
Squat/Push Press
Bent rows
Stiff legged deadlifts

You could either do 1 rep each exercise without stopping or go as high as 5 reps per exercise without stopping.

 

[Mark Limbaga]

Deads first during your pull day.
BB Bench press then standing BB pres for pusj day
Squat day looks fine.

Hows this look

Pull:

 

[sylva]

Deads first during your pull day.
BB Bench press then standing BB pres for pusj day
Squat day looks fine.

Thanks for the input.

 

[OZ1972]

those are good but remember that you have to train your whole body to become more efficient. I would add standing shoulder presses, pull-ups and, of course, grip work.

 

[OZ1972]

Hey sylva, how's the rest of your training looking, I mean, the MMA training. that is very important to adjust the workout to fit your recovery abilities.

 

[sylva]

My mma training is going very well, im learning a lot and progessing very well. I have a great recovery time from working out and trainning. But I think I can give most of the credit for that to having an awesome clean diet that I keep meticulous track of.

 

[Ted-P]

In my opinion, if i started MMA training, I would hold off on the weights for awhile until I get used to it then start incorporating lifting back.

 

[yomon]

If you want explosiveness, bear complex and burpies. Never fails. unless you don't eat.

 

[Jay M.]

Forgive my ignorance but what is a bear complex? I know about burpies but not those.

 

[Jay M.]

Never mind; the search button works wonders.

 

[tinker_190]

I like to do shoulder intensive workouts first. Shoulders are critical for punching strength. Also, maybe some woodchoppers and turkish getups. Abs and Obliques are critical for overall core strength.