Olympic lifts for MMA? Please help!

[slayer57]

I'm wondering weather or not I should do a 12 week Olympic lift program.
Here is the first week sample.

Monday:
1. Snatch Pull, NE, 5x6
2. Overhead Squats, 5x6
3. Back Squats, 3x12
4. Hyperextensions, 3x12
5. Weighted Sit Ups, 3x12

Tuesday:
1. Classic Clean, 5x3
2. Clean Pulls, NE 3x6
3. Push Jerk, 5x3
4. Behind the Neck Press, Snatch Grip, 3x12
5. Counter-movement Jumps, 3x3

Wednesday:
1. Snatch Pull, NE + Shrug, 5x6
2. Overhead Squats, 5x6
3. Front Squats, 3x8
4. Good Mornings, standing, 5x12
5. Incline Sit Ups, 3x12
6. Sprint 3x20 meters

Thursday:
1. Classic Clean + Split Jerk, 5x3+2
2. Clean Pulls, NE, 3x6
3. Behind the Neck Press, Snatch Grip, + Overhead Squats 3x12+6
4. Squat Jumps, 3x3

Friday:
1. Sprint 3x60 meters
2. Lunges, bar on back of shoulders, 3x12
3. Romanian Deadlifts, 5x12
4. Twisting Sit Ups, 3x12

 

[Klotz]

Doing olympic lifting training 5 days a week won't leave much time or energy for MMA training.

 

[gza]

whatever you do, dont lift heavy.

then you will become bulky and slow. make sure the weights stay light so you are toned.

 

[vince89]

Saturday:
1. Power Snatch 4x2
2. Ukranian Lunge-jump 3x4
3. Rack Muscle Shrug 2x3
4. Box Jumps 5x1

Sunday:
1. Reverse Split Jerk 1x4
2. Flying Tornado Punch 3x3
3. Dynamic Mid-Pull 4x2
4. Random exercises + Random rep ranges + random dude + not an oly lifter + MMA + nonsense + shit thread

 

[gza]

2. Flying Tornado Punch 3x3

 

[takeahnase]

I'm wondering weather or not I should do a 12 week Olympic lift program.
Here is the first week sample.

Monday:
1. Snatch Pull, NE, 5x6
2. Overhead Squats, 5x6
3. Back Squats, 3x12
4. Hyperextensions, 3x12
5. Weighted Sit Ups, 3x12

Tuesday:
1. Classic Clean, 5x3
2. Clean Pulls, NE 3x6
3. Push Jerk, 5x3
4. Behind the Neck Press, Snatch Grip, 3x12
5. Counter-movement Jumps, 3x3

Wednesday:
1. Snatch Pull, NE + Shrug, 5x6
2. Overhead Squats, 5x6
3. Front Squats, 3x8
4. Good Mornings, standing, 5x12
5. Incline Sit Ups, 3x12
6. Sprint 3x20 meters

Thursday:
1. Classic Clean + Split Jerk, 5x3+2
2. Clean Pulls, NE, 3x6
3. Behind the Neck Press, Snatch Grip, + Overhead Squats 3x12+6
4. Squat Jumps, 3x3

Friday:
1. Sprint 3x60 meters
2. Lunges, bar on back of shoulders, 3x12
3. Romanian Deadlifts, 5x12
4. Twisting Sit Ups, 3x12

What is your question exactly? The program looks ok, but far too much volume. Do you know how to do the lifts?

 

[slayer57]

What is your question exactly? The program looks ok, but far too much volume. Do you know how to do the lifts?

Yeah,
I'm just looking to build some explosiveness. and a more solid change in my physique

 

[gza]

 

[takeahnase]

Yeah,
I'm just looking to build some explosiveness. and a more solid change in my physique

How strong are you? If you just want to get more explosive but haven't been doing much weight training, you are probably better off just doing a regular strength program such as the 5x5 or starting strength for a while. Doing cleans with 100lbs. is not really a recipe for explosiveness.

 

[slayer57]

How strong are you? If you just want to get more explosive but haven't been doing much weight training, you are probably better off just doing a regular strength program such as the 5x5 or starting strength for a while. Doing cleans with 100lbs. is not really a recipe for explosiveness.

I can clean and press 135lbs for 6 reps.
I'll probably just do a 5x5 for about 4-6 weeks, than head to olympic lifts.

 

[Borb]

More like 4-6 months.

 

[bubs]

dude, just do power cleans or something.