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When/Types of Lifting for MMA

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bloodinbloodout

New member
Just curious how many of you guys incorporate weight training into you MMA regime. Personally, my mma gym just moved to a gym where there are weights, and the place only costs 20$ a month. (Has everything I need which is essentially a squat rack, an oly bar and weights) But there are dbs up to 120, treadmills all the neccessary stuff. I was thinking maybe since I train mma from about 6:45 to 10 I would maybe lift for 30 min. before hand. I'm just not sure if I'll be way too tired. Also, since I am trying to train mma 4 days a week maybe I will do weight training on tuesdays and thursdays and maybe sundays?

For those of you that do incorporate weight training, do you do olympic style lifts. I was thinking I would build my workout around squats, cleans, deads and incline for explosiveness. Any advice is welcome.
 
I think those are great lifts for mma, check out mma.tv/tuf they have a great s&c section. Look for Randy Coture's routine, he is in the best shape in the buisness. Also look at a dvd put out by Mario Sperry called day of Zen, cool insight into one of the best camps in the world.
 
i use olympic lifts to gain speed and explosive power

i do HIGH rep (30-40) with low rest (10-15sec) to build muscluar endurance
 
I train with a bodybuilding style. I don't think this would hurt as long as you keep up your cardio and flexibility. A lot of martial arts people think putting on muscle will slow you down and decrease flexibility. jean claude seems pretty flexible....i can kick as well(at least i think,lol) as i did when i was 30 lbs lighter
 
i dont think a bodybuilding type routine will hurt you i just do not think it is the most effective way to train ifyou only care about your performance in a fight.

and flexibility needs to be maintained regardless of what type of training you are doing.
 
rgjujitsu said:
I think those are great lifts for mma, check out mma.tv/tuf they have a great s&c section. Look for Randy Coture's routine, he is in the best shape in the buisness. Also look at a dvd put out by Mario Sperry called day of Zen, cool insight into one of the best camps in the world.
Click to expand...

could you please post a direct link to Randy's workout
 
here is the workout and below is the link:

Bent Over Row x 8
Upright row x 8

Shoulder Press (front of face) x 8

Good Morning x 8

Split Squat, Left Lead x 8

Split Squat, Right Lead x 8

Squat Push Press (weight on shoulders, dip again for press) x 8

Straight leg Deadlift x 8

This is the Grapplers Circuit that he does for 5 rounds.

First round is just the bar, second round add 5 lbs, third round add 5 lbs, fourth round remove 5 lbs, fifth round remove 5 lbs - rest is 1 minute between rounds.

There is another routine called Cardio with Weights where he performs 30 reps each of a group of exercises continuously but I can't find that one, someone else might have it tho.


--------------------------------------------------------------------------------
http://mma.tv/tuf/index.cfm?ac=SetMasterFrame&FID=24&PID=17
 
really light weight, and he is one of the few fighters that can go for five rounds. I believe in this kind of weight training and intense interval cardio. MMA is about explosiveness.
 
lunges definately help shooting in. do it against heavy bags and practice lifting up into a suplex movement!!!
 
you mean shoot into a heavyback
or lunge with a heavybag on my shoulder and lift up to a suplex movment?
I was thinking of doing a shoot to a sandbag and lifting it with a bearhug tyhpe grip as if I'd just shot in and grabbed his waist/hips/thighs depending
 
i mean shoot into a heaby bag and then lift it.

i love sandbag training.. so much fun to throw heavy weights around.. literally throw it around
 
yes I like the idea of sandbag training
but it makes me, nervous heh
I only have a 70lb heavybag (I believe) so I would think sandbags will work better due to the realtive lightness of the heavybag
 
what is making you nervous about the sandbags? if its them ripping or anything then all you have to do is make sure you use lots of duct tape after that you can throw them around to your hearts content and they will be fine.
 
oh ok i thought it was a safety issue.

yeah i was 'nervous' like that too but you know that is the type of training you have to be doing to be a good fighter. anyone can walk in the gym do some curls some bench and sissy squats and be out the door thinking they are world champs. real warriors have to find ways to run themselves into the ground day in and day out in order to make the fight the easy part.

good luck
 
thanks : o )
what kind of times do you use for sandbag work?
I was thinking of overhead walking a sandbag for distance as some general core work but I dunno what distance to use before I up the weight
it's not like I'm ever going to hold an opponent above my head but I'm doing it for the core work so I was thinking putting some good distance on this move and keeping the other type things short before I add weight
 
theres a cool exercise you can do where you walk/lunge with the bag and keep switching the bag from side to side as you walk forward its pretty cool for shoulders legs and balance

the bag thing varies though i dont really do walks w/ them as any type of workout. I stick to the olympic lift variations.
 
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