Workout regimen/routine for strength MMA/BJJ

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jrock89

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Does anyone know any good strength/weight routine lifts that are good for mma? I am thinking that olympic weight lifting regimen will be better than a traditional bodybuilding workout regimen. I have been lifting on my own for the past 2 years with good gains using the body building method (i.e. isolation). But now I am going to fight soon and would like to switch it up that will help me perform on the mats/cage. I have tried looking up strength/conditioning regimens and this is what I found so far.

power cleans 3x8//
push jerks3x8//
back squats 5x5 //
bench press5 x 5/
seat rows 3x8

that is day 1 and day 2 is other variations of deadlifting, snatching, front squatting, lat pulldowns. If anyone could write me a decent strength/condition program or send me a link of a program that has exercises to follow that would be great. I appreciate it guys.
 
how about read the FAQ........ ffs.
 
I did. I just wanted to see what you guys regimens were like and how other people that responded to this thread lifted. Ass.
 
I have done the 5x5. for the past couple of months. The gains were good. I increased in all areas and even almost hit the 1000 lb mark for bench/squat/dl. (bench could use more work). I got stronger for sure but I really didn't feel that in translated to well in grappling. I want to be more explosive/strong and want to incorporate olympic lifting as well but I need some help from anyone that is knowledgeable with it.
 
Get some kind of order to your workout, example Pushing movements(presses) Pull (deadlifts,pullups,rows) legs(squats etc) do pullups instead of the lat pulldown!

Concentrate on either power or strength, if your already strong and you want to be more explosive, incorporate explosive exercises more suited to mma as opposed to olympic weightlifting.

No one can write you a program(without testing/info), because you know what you need to increase, weak areas, each program has to individual, so grappling
 
There is a MMA-specific routine in the FAQ that was posted by Glenn Pendlay. Also, it seems that a lot of people have had success combining the 5/3/1 program with sport training because the 5/3/1 is very flexible. If you want to add olympic lifts to the 5/3/1 do a search, I'm pretty sure it's been covered here before.
 
jrock89 said:
power cleans 3x8//
push jerks3x8//
back squats 5x5 //
bench press5 x 5/
seat rows 3x8

that is day 1 and day 2 is other variations of deadlifting, snatching, front squatting, lat pulldowns.
Click to expand...

In terms of exercise selection, and assuming you have good form on all those, this list looks pretty good.

In terms of programming and rep schemes, it depends on your level and goals.
 
Good workout regimen, but your going to need a lot of conditioning and cardio. All I saw was strength workouts.
 
TS, you're much better off Starting Strength. Glenn Pendlay's MMA workout has Power Snatches included and I don't think a beginner should be doing O lifts without first laying a foundation. Just remember to get plenty of rest and good food to grow and recover.
 
MAAddict said:
TS, you're much better off Starting Strength. Glenn Pendlay's MMA workout has Power Snatches included and I don't think a beginner should be doing O lifts without first laying a foundation. Just remember to get plenty of rest and good food to grow and recover.
Click to expand...

Starting Strength has power cleans dude.
 
if u want to get more explosive then ur gonna need to get stronger. Stay w starting strength and add short sprints of about 10 yards to ur program
 
TheBOO said:
Good workout regimen, but your going to need a lot of conditioning and cardio. All I saw was strength workouts.
Click to expand...

That's because he asked for a strength workout (notice 'strength' in the thread title?) If he'd asked about conditioning he would have gotten a different answer. Obviously both are needed.
 
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