Noob Question: Proper routines and Rep ranges for MMA

[Buried And Gone**]

Hey guys, I'm new to training but I have been weight training for two years. For the first year or so of my weight training I didn't take it serious. In February of 2010 I could bench a plate for 3 reps and I didn't start Deadlifitng or Squating till June. As of right now my stats are a 225 1 rep bench press, a 235 1 rep swat and a 315 1 rep DL.

My queestion is, does anybody have any suggestions of how many reps I should do and what my routine should look like.

What is the best was to work my chest for MMA? How many reps should i do> Should I go for power or endurance?

I'm pretty confused on the subject. I hope you guys can help me out a bit.

 

[JauntyAngle]

 

[WeCryHavoc]

What is your weight at right now? Are you planing on fighting? If you need to drop weight this will change how you lift. Personally I would spend more time rolling and sparring than lifting.

We Cry Havoc - Your Fight Our Gear

 

[FishinWithFredo]

Purchase Starting Strength

 

[Uchi Mata]

Purchase Starting Strength

this is excellent advice. The routine is also available online in a million places if you already have basic powerlifting technique down.

Just keep in mind that size isn't the goal, but power, and that MMA is not about isolating muscle groups but rather using them all together in a coordinated way. Bodybuilding type workouts won't do much for you, so lower rep ranges (below 7) with higher weight on big, compound movements is the way to go.

Oh yeah, and buy Starting Strength by Rippetoe and Kilgore.

 

[Cratos]

TS, the MMA rep range is 1-∞.

Hope that helps.

Good luck with your training.

 

[Searcher]

Notice Cratos did not include negatives.

 

[JauntyAngle]

TS, the MMA rep range is 1-∞.

Hope that helps.

Good luck with your training.

Actually, these days most strength coaches don't recommend sets with ∞ reps. Recent studies have shown that either these take infinitely long to do (meaning that the first set is never completed, and you never get to do anything else in your life except the first set), or you have to do each rep in half the time of the previous rep, in an attempt to do an infinite number of reps in a finite amount of time. However, the same studies show that (a) this engenders a paradox, and (b) at some point around the 10,000th rep, you are doing reps so fast that the friction with the air causes you to burst into flames and to burn to ashes.

True story.

 

[Inspector Rex]

Actually, these days most strength coaches don't recommend sets with ∞ reps. Recent studies have shown that either these take infinitely long to do (meaning that the first set is never completed, and you never get to do anything else in your life except the first set), or you have to do each rep in half the time of the previous rep, in an attempt to do an infinite number of reps in a finite amount of time. However, the same studies show that (a) this engenders a paradox, and (b) at some point around the 10,000th rep, you are doing reps so fast that the friction with the air causes you to burst into flames and to burn to ashes.

True story.

I've curled infinity times, twice and my gunZ just explode vaginas.

 

[JauntyAngle]

I've curled infinity times, twice and my gunZ just explode vaginas.

∞ is probably a good rep scheme for the gunzors, given how important they are. Also, ideally, infinity sets. So ∞x∞ should probably be the target.