Weightlifting before or after MMA class?

H

happyfeethart

Yellow Belt
Joined
Apr 8, 2013
Messages
215
Reaction score
2
I figured this would have been answered on the forums already but I guess my search skills are failing me. The gym I train at has weights and I want to work on my physique as well. I know focusing on aesthetics is at times at odds with fighting effectiveness but it's not like I plan on making it to the UFC. I wanted to know if I should lift weights before or after my classes. This article seemed to give a reasonable answer.

http://www.livestrong.com/article/337575-is-it-better-to-lift-weights-before-boxing-training/

"Coffman recommends lifting weights before training on some days, and afterwards on others. This allows you to be fresh for some sessions, while still benefiting from beginning some sessions fatigued. Coffman further advises that you should come fresh to sessions that require higher-order thinking skills, such as practices where you learn new combinations. Come fatigued to sessions that emphasize the physical, such as conditioning and sparring."


This seemed to make sense to me but I wanted to get a consensus on here. I was also wondering if I need to eat in between.
 
you wont have much energy to lift if you put forth any effort during the mma class....now if you are splittng it up with AM and PM sessions this changes things
 
pokerandbeer said:
you wont have much energy to lift if you put forth any effort during the mma class....now if you are splittng it up with AM and PM sessions this changes things
Click to expand...
That's my concern as well. I wish I could split up the session but with work that isn't an option. My other option is to lift 3 days a week and go to mma class 2 days a week maybe. But I think that would mess up my recovery.
 
I lift twice a week (531 two day split) and mma 5. So twice a week im tired for mma class and 3 times im fresh.

It's working fine so far, but Im curious about the answer to the food question. As far as I understand, if we were to eat in between we wouldn't be making use of that food until hours later anyway so having eaten prior should be more important?
 
happyfeethart said:
"Come fatigued to sessions that emphasize the physical, such as conditioning and sparring."
Click to expand...
I would not come fatigued to sparring. Other than that I do not have much advice go give. If you are able to train in the am and pm it would be great. If you are able only to train just before or after MMA then I guess it is a case of priority, what is more important to you, lifting or fighting.
 
I never did MMA but I did do Tang Soo Do and once I weight lifted before a class and was a huge mistake. I was so physically exhausted I had trouble holding up my arms while punching air and all the other times before and after it was a cinch to do.
 
I would lift first. Also give it alot of time in between and not back to back. Usually AM/PM arrangement. I did the mistake of doing a heavy pull day, and training an hour later. Felt the cramps and spasms midway through bagwork away.
 
happyfeethart said:
That's my concern as well. I wish I could split up the session but with work that isn't an option. My other option is to lift 3 days a week and go to mma class 2 days a week maybe. But I think that would mess up my recovery.
Click to expand...

You should easily be able to recover from that, given a little time to adapt.
 
If you're in a submaximal block during your strength training, you should be able to perform your sets just fine with moderate fatigue. North of 90 percent or trying to move with maximal speed will require you to be fresh, but if you're doing volume aquisition between 75 and 85 percent, which is most of what programs like 5/3/1, juggernaut, tactical barbell, etc are......you should just be able to suck it up by using appropriate rest periods.

I frequently do heavy barbell lifts immediately (like, 5-10 minutes) after finishing KB sport practice, which will include muscular endurance work that takes me near failure or a moderate run. My sport sets are at least as fatiguing in my experience as live wrestling. I've never had an issue completing volume sets in the 75-85 percent range after an appropriate reset period.
 
i think dynamic effort could be of use here....its good to use when you think that a heavier day is going to be too stressful if anything it will allow some less stressful volume..maybe something like

monday
squat dynamic
push press
chins

wed
deadlift
press
curls or vanity

friday
sqat heavy
bench
pullups

or if you think that dadlifts will be too much fatigue that day just move them to friday after heavy squats....Im personally about to start a program just like the above and im going to be doing mma..i also play a shitload of basketbal
 
You should not lift heavy and hard before sparring. Not without a few hours of rest anyway, still it's not optimal. Sparring is not like doing a regular workout. There is a lot of unpredictable movements and pressure and the injury rate skyrockets if you are overtrained/overly fatigued. Both your anticipatory reactions and feedback reactions becomes wonky as hell. Most injuries happen at the end of a practice anyway.

I would definitely suggest that if you are going to train before live sparring you should keep the loads moderate. I would personally train heavy loads on seperate days if you want to maximise the results. That or AM/PM as others have mentioned. Just listen to your body really and don't overdo it. If you are not sparring that class then it's less of a problem.
 
You must log in or register to reply here.

Latest posts

Forum statistics

Threads
1,264,264
Messages
57,275,303
Members
175,618
Latest member
itsallgoodkimura

Share this page

Back
Top