Weight training for MMA

[kuspia]

First, sry my bad english.

I'm 18yrs old, have training MMA two months now. Before that i train powerlifting (results: SQ 210kg BP: 130kg DL: 245kg. 170cm/75kg). I have not do any weight training in two months but now i wanna start again. Maybe you could help me little to gain more speed and strength in MMA? I tought something like this:

Strength period 3 weeks:

Day 1
SQ 4x5
Box SQ 2x5
Zercher Squat (rack, starting at the bottom) 3x8
Abs

Day 2
Power clean 5x5
Bench/DB Bench 3x4-6
Military press 2x6
Abs

Day 3
Deadlift 2x4-6
Chins 5x5
Row with bar 3x6-8
Abs

Second period 3weeks

Day 1
SQ 3x8-15
Good morning 2x10-15
Squat jumps with bar 3x10
abs

Day 2
Close grip Bench 2x8-15
Incline/decline DB bench 3x10
push ups with weight
abs

Day 3
Deadlift 4x6
Some lats working 3x12-15
Face pulls 2x20
abs

Or tell me something that really make sense :icon_neut

 

[Klotz]

That's pretty good. You clearly know what you're doing in terms of strength training, and your numbers show it.

What exercises do you do for abs?

 

[w0cyru01]

Which nordic country are you from?

 

[Lusst]

What exercises do you do for abs?

Squat and DL...duh!

 

[kuspia]

Thanks for replies! I'm from Fin. I did usually weighted sit ups in 45 degrees, Janda-abs and couple workouts more but dont know those name in english. What kind of speed period i should do? Or maybe some kind of crossfit?

 

[Klotz]

For abs try doing saxon side bends, ab wheel rollouts, and overhead squats.;

Google them to see what they are.

 

[kuspia]

Yea i have done ab wheel rollouts. Its the hardest ab move ever!

 

[finnegan]

For some other exercises
http://www.sherdog.net/forums/showthread.php?t=567490

 

[kuspia]

BIG THANKS FINNEGAN!

I could say i'm smarter now. This will change my routine D-E-F-I-N-I-T-E-L-Y!.......... im still going to bench :icon_chee

 

[the_a-train]

I have changed the way I do squats to make them more fight effective. I ditched the bar, and now to warmup, I stack two 45 lb plates next to each other. Gripping them and curling them up to my chest, I then bearhug them and then keep my back as straight as possible, doing a set of 10 deep squats. The, 3 sets of 10, bearhugging three 45 lb. plates, and I am shot. Keeping the back straight is very difficult and makes this a great core strength booster, as well as simualting getting undernesth someone's defense for a body lift and throw. I am trying to get to four olympic plates, but its tough getting the hands around 4 plates stacked together, maybe impossible unless you have basketball player hands. LOL

 

[Brad Morris]

Kuspia those are good numbers you are lifting!

How many mma sessions are you doing per week? And how serious are you about mma? Do you want to compete or are you doing mma just for fun?

 

[Klotz]

I have changed the way I do squats to make them more fight effective. I ditched the bar, and now to warmup, I stack two 45 lb plates next to each other. Gripping them and curling them up to my chest, I then bearhug them and then keep my back as straight as possible, doing a set of 10 deep squats. The, 3 sets of 10, bearhugging three 45 lb. plates, and I am shot. Keeping the back straight is very difficult and makes this a great core strength booster, as well as simualting getting undernesth someone's defense for a body lift and throw. I am trying to get to four olympic plates, but its tough getting the hands around 4 plates stacked together, maybe impossible unless you have basketball player hands. LOL

That seems like a pretty good functional assistance exercise. But for the real heavy stuff, I'll stick with back squats.

 

[the_a-train]

That seems like a pretty good functional assistance exercise. But for the real heavy stuff, I'll stick with back squats.

Yeah I agree. But I may try holding two 100 lb. dumbells at shoulder level and see how that works. But its the "clasped hands hug plus squat" combo I am trying to maintain. So, to go heavier, I may get creative and find a big piece of concrete over 200 lbs to hold & squat. I love finding unorthodox stuff to work out with.

 

[Klotz]

You should look into sandbag training, if you haven't already.

 

[Reagan_youth]

great routine

 

[Chris Beeby]

I am pleased to see fighters interested from countries other than Brazil Japan and the United States.

 

[ThinkGreen]

I am pleased to see fighters interested from countries other than Brazil Japan and the United States.

You forgot England and Canada, man.

 

[Forcetti]

I have changed the way I do squats to make them more fight effective. I ditched the bar, and now to warmup, I stack two 45 lb plates next to each other. Gripping them and curling them up to my chest, I then bearhug them and then keep my back as straight as possible, doing a set of 10 deep squats. The, 3 sets of 10, bearhugging three 45 lb. plates, and I am shot. Keeping the back straight is very difficult and makes this a great core strength booster, as well as simualting getting undernesth someone's defense for a body lift and throw. I am trying to get to four olympic plates, but its tough getting the hands around 4 plates stacked together, maybe impossible unless you have basketball player hands. LOL

I used to do that with a sandbag, awesome stuff. Gotta start doing it again...its a pretty close movement to a zercher squat actually.

 

[kuspia]

Wow, we have real conversation here! Somebody ask about how serious im in MMA: Now, only fun, but want to train like pro. 2 months is so short time that i havent think competitions. Im gonna post later on this day edited routine.

 

[Piper]

kuspia:

In terms of the static weight training, what you list is OK. Also, vary things because it is IMPORTANT to mimic movements that will be made in your grappling. Typical weightlifting is just that - lifting, and maybe some pushing, e.g., bench presses.

BUT, so much of MMA is grappling : GRAPPLING is - grabbing, pulling, wrapping up, gripping, etc.. Include lots of cable and machine work that varies the directions of your movements, and helps you develop grappling strength. (the standard bench press with barbells puts your body and arms in a position that is fatal in a submission match - arms out to side away from the body, arms at a 90 degree angle then straight up, setting yourself up for kimuras and americana armlocks, and a whole bunch of other trouble - that's a bad habit to cultivate.)

Keep in mind that the weights are static and are not live resistance.

What I would recommend MOST, is to find open mat time, and find guys your size, or preferably larger, with experience to grapple with. That is the only thing that really builds your strength the way it will be needed. Ten minutes on the mat will get more sweat out of you than an hour or more of weights. The more time and more guys you can train with on the mats the better!

Good luck.