I was wondering what you guys thought was the best or more effective way to weight train for MMA. I read a interview with dan henderson and he said that he does one set for 100 reps for 13 or 14 exercises when he works out. Im guessing that's every time he works out, which makes me think he does a total body workout. I read matt hughes training schedule and he splits body parts when he works out, but only does 4 exercises a body part. I guess its what works best for you but i was looking for some input from you guys. Also how do you think wand weight trains?

<div class='quotetop'>QUOTE(mjs21 @ Jul 6 2006, 10:12 PM) Quoted post</div><div class='quotemain'>
I was wondering what you guys thought was the best or more effective way to weight train for MMA. I read a interview with dan henderson and he said that he does one set for 100 reps for 13 or 14 exercises when he works out. Im guessing that's every time he works out, which makes me think he does a total body workout. I read matt hughes training schedule and he splits body parts when he works out, but only does 4 exercises a body part. I guess its what works best for you but i was looking for some input from you guys. Also how do you think wand weight trains?
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For muscle mass Like wand or arona:Lift heavy and do about 5 to 8 reps..

For cutness and tone:Lift light and do alot of reps..

and I think dan hendo was going for the cutness and toneness...it helps with endurance..

I work on muscle mass though..

yeah it really depends on your fitness goal.

I usually do pyramid like stack to get the best of all worlds...it also keeps your body guessing so it doesn't plateau.

usually my sets look like this:

all sets are done to failure.

1st set: 12 reps
2nd set: 10 reps
3rd set: 8 reps
4th set: 6 reps
cooldown set: 12 reps

I work on 2 bodyparts per day@ 4exercises per bodypart and I'll usually superset them with each other.

typical week will look like:

day 1: Chest/Back and Shoulders/Traps
day 2: cardio/kickboxing
day 3: Biceps/Triceps and Forearms
day 4: HIIT training usually done on the treadmill or elliptical machine
day 5: Legs and Calves
day 6: cardio/kickboxing
day 7: rest

Here's what I'm doing 3x a week nowadays:

http://video.google.com/videoplay?do...=randy+couture

And the reason why:

http://www.elitefts.com/documents/mma2.htm

Watch out for your shoulders/ neck if you haven't done this lately (or your back if you've never done it). Take it easy and just use the bar at first, then work up as your cardio builds.

<div class='quotetop'>QUOTE(QQmoreimo @ Jul 7 2006, 06:42 PM) Quoted post</div><div class='quotemain'>
Here's what I'm doing 3x a week nowadays:

http://video.google.com/videoplay?do...=randy+couture

And the reason why:

http://www.elitefts.com/documents/mma2.htm

Watch out for your shoulders/ neck if you haven't done this lately (or your back if you've never done it). Take it easy and just use the bar at first, then work up as your cardio builds.
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Thanks for the video that was awesome

I work heavy and then ligh later that week

Im all upper body. I have enough muscle mass to keep me as a middleweight, and enough cardio to outlast a lightweight. I love the slams and submissions, so I gotta have the gas to stay in a dominant position, and the strength to work it.

alternate

for usuable mma strength use kettlebells and strongman competition type workouts, for looks Id do bench press and arm curls or all kinds

everyone has been raving about kettlebell workouts lately. personally i don't plan on competing any time soon so i'm just working on hypertrophy type stuff. lot of compound/oly lifs like deads, cleans, and snatches. get the most out of those.

for mma, u dont really lift for looks, such as trying to get "cut/toned" or increased muscle mass, u gotta lift for function. These funtions being musular endurance and muscular power/strength. Also, dont look at it as if you are body building cuz that makes no sense.

I do both bodybuilding and powerlifting exercises 5-6 times a week. After training mma i do strongman exercises like sled dragging and stones. I know it sounds like im overtaining but it works well and right now im in the best shape ive ever been in.

yeah it really depends on your fitness goal.

I usually do pyramid like stack to get the best of all worlds...it also keeps your body guessing so it doesn't plateau.

usually my sets look like this:

all sets are done to failure.

1st set: 12 reps
2nd set: 10 reps
3rd set: 8 reps
4th set: 6 reps
cooldown set: 12 reps

I work on 2 bodyparts per day@ 4exercises per bodypart and I'll usually superset them with each other.

typical week will look like:

day 1: Chest/Back and Shoulders/Traps
day 2: cardio/kickboxing
day 3: Biceps/Triceps and Forearms
day 4: HIIT training usually done on the treadmill or elliptical machine
day 5: Legs and Calves
day 6: cardio/kickboxing
day 7: rest

I like the sound of this...I recently just started working out again (I joined city box in san diego) after years of playing basketball, but I never lifted in my life. I think Ill try this out. Any one else have advice or comments for a noob martial artist, ( I took aikido when I was in middle school, but that didnt teach me crap)

I think squats will def help anyones wrestling

Walking lunges are good for hip drive.

Any routine where the goal is strength gains needs to be focused on compound lifts. That means:
Squats
Deadlifts
Bench Press
Shoulder Press
Bent-Over Rows
Pull-Ups(if you can't do em, start at the lat pull down cable machine)
A lot of gyms won't let you do em, but Olympic lifts like the clean and jerk are great for strength
4-6 reps and 3-4 sets at about 75-80% of your one rep max
Explode through the lift, but bring it down slow and steady

If you're trying to get stronger and you're spending most of your time doing isolation moves like bicep curls and calf raises, your workout is inefficient. If you focus your time in the weight room on compund lifts, I guarantee you will get results.

Throw in some conditioning circuit drills as well as plyometrics for muscular explosiveness and power. No point in having tons of strength if it takes you forever to struggle through the positive. Look up stuff on bodybuilding.com for plyometrics workouts.

Jump rope for quick ankles. Dead lifts, jumping split squats, box jumps, torso twists, etc. These are all crucial.

Does anyone do tire hit things with a sledgehammer. I know m description is stupid but i was wondering how to do them properly. I hear fedor and silva do them. I was wondering if there is more to it than hit a tractor/atv tire with a large hammer. I hear its good for the core.

Plyometrics boys and girls is the way of the future. Explosive movements will get your oppontant all the time!

I do both bodybuilding and powerlifting exercises 5-6 times a week. After training mma i do strongman exercises like sled dragging and stones. I know it sounds like im overtaining but it works well and right now im in the best shape ive ever been in.
How can you do so much without messin up your knees and back? I overtrain just a little and wind up with a torn ligament due to overuse.

anyone know what kind of lifts would make obliques stronger?

russian twists are good for obliques. As for not messing up my back i do hyperextensions and deadlifts. Knees have never been a problem probably b/c i don't squat heavey. Do you stretch often. I actually have limited my stones and sled dragging to twice a week due to stress. Also, i nap during the day mainly cause i have a night job. I'm surprised i havent been injured but i eat right, supplement and stretch so i feel good.

for weight lifting, i do circuit training and lots of pushups,pullups, and dips. that seems to work for me.

I work heavy and then ligh later that week

Me too!

No Machines!!!

machines have their place. Seated rows help with explosivity. Squat machines are good for people with bad knees and you can do squat presses.

my knees are fucked from running up hills cracked out on ester creatine

I really like plyometrics for MMA

olympic, sandbag, calisthenic exercises w/ weights

Im all upper body. I have enough muscle mass to keep me as a middleweight, and enough cardio to outlast a lightweight. I love the slams and submissions, so I gotta have the gas to stay in a dominant position, and the strength to work it.


Just a suggestion...If I read this correctly it means you don't do any lower body weights. I used to feel that too seeing as my legs have always been huge....and I mean reallly big..I did kickboxing, played basketball and soccer and didn't think I needed it at all....well...I finnally gave in at the behest of a personal trainer friend of mine and started doing squats, leg presses and leg curls....It blew me away how much it helped me out. Kicking and jumping power/explosivness jumped way up, as well as my running distance and speed.


ON ANOTHER NOTE

remember..you don't get bigger by just lifting weights....your diet dictates everything...the more you eat, the more muscle you gain, you can offset the lose of muscle during weight loss by lifting and protein intake.

Its true...lifting a lot of reps will give you more cardio in your muscle, but just because you lift heavy doesn't mean you will get all big.

I do what another poster on here does and thats get the best of both worlds...I workout 5x a week in pyramid fashion:

M/W/F - upper body - bench 12 -10 - 8 - 6 -12
cable row
dumbell bench press
lat pull downs
inclined bench
shoulder shrugs or iron cross
Trii-pulldowns
Tri-pushdowns
inclined hammer curls
lat raises

T/R/ - lower body
leg press
squats
calf raises
hamstring curls (important...you will get injured if you don't train these just as hard as the other muscles in your legs)
weighted lunges



Ok enough from me now....later

CKzen

Anyone know how to do the sledgehammer thinger? Am i just being retarded and not seeing it's actually easy?

Anyone know how to do the sledgehammer thinger? Am i just being retarded and not seeing it's actually easy?

the sledgehammer thing is the same theory as chopping wood....it works your obliques, forearms, chest, stomach....everything...its a dynamic/cardio-esque excercise. You hit the broad side of a sledgehammer on a tire so you don't get the impact sent through your arms of hitting the ground (not to mention fucking up the ground your hitting in general).

hope it helps...

thanks. Should help.

thanks. Should help.

NP...

I guess I should add that if you want to do this, you should alternate the sides on which you bring the sledgehammer up...when you alternate sides...switch whichever hand is on top.

--CKZEN--

careful about bounceback....I tried it once with a somewhat lighter sledgehammer on a very large tire and just about knocked my ass out.

NP...

I guess I should add that if you want to do this, you should alternate the sides on which you bring the sledgehammer up...when you alternate sides...switch whichever hand is on top.

--CKZEN--

careful about bounceback....I tried it once with a somewhat lighter sledgehammer on a very large tire and just about knocked my ass out.
lmao pwnt

Body weight exercises are underrated. Fedor does lots of push-ups. Try bodyweight squats for really high reps like 200 - 500. I did 200 and touched the ground with my hands on the way down for each one. My legs were more sore than they ever got from weighted squats or deadlifts.

yoga.. .with weights?

Does anyone do tire hit things with a sledgehammer. I know m description is stupid but i was wondering how to do them properly. I hear fedor and silva do them. I was wondering if there is more to it than hit a tractor/atv tire with a large hammer. I hear its good for the core.
Actually, you should just go to town on the tire, being carefull about it and the hammer bouncing. There's going to be a large amount of force returned from the tire to the hammer, and consequentially, your core muscles. Try to control that rebounding energy, and that's when you'll get the greater core strentgh. I'm not an expert though, so be careful.

try turkish get-ups, they fry your core.

Actually, you should just go to town on the tire, being carefull about it and the hammer bouncing. There's going to be a large amount of force returned from the tire to the hammer, and consequentially, your core muscles. Try to control that rebounding energy, and that's when you'll get the greater core strentgh. I'm not an expert though, so be careful.

What's a good weight for the sledgehammer?

CROSSFIT CROSSFIT CROSSFIT!!!

Body weight exercises are underrated. Fedor does lots of push-ups. Try bodyweight squats for really high reps like 200 - 500. I did 200 and touched the ground with my hands on the way down for each one. My legs were more sore than they ever got from weighted squats or deadlifts.

Ehh, no doubt that will strengthen your legs insomuch as you will have improved stability and maybe agility, but it won't stimulate the muscles to grow. You need heavy weights to do that. It's like doing a lot of running; my legs have gotten much stronger when I started running back in the day. So I gained confidence and decided to do some ol squats. Let's just say I was n00b-waddling for half a week after a pretty mediocre amount of weight. So I don't really thinkin anything involving bodyweight will make muscle fibers grow, although they will be conditioned better.

Ehh, no doubt that will strengthen your legs insomuch as you will have improved stability and maybe agility, but it won't stimulate the muscles to grow. You need heavy weights to do that. It's like doing a lot of running; my legs have gotten much stronger when I started running back in the day. So I gained confidence and decided to do some ol squats. Let's just say I was n00b-waddling for half a week after a pretty mediocre amount of weight. So I don't really thinkin anything involving bodyweight will make muscle fibers grow, although they will be conditioned better.

You can get bigger with bodywieght... its just much harder and trickyer(SP????). You just have to keep your rep and set and frequencey ranges the same as if you were bodybuilding.

high rep bodyweight exercises, if done properly will help strengthen the joints and ligaments involved. like hindu squats and stuff. but i think after a while, when the numbers are high enough, it becomes more of a cardio workout than a true strength-builder.

Circuit workouts...

I do both bodybuilding and powerlifting exercises 5-6 times a week. After training mma i do strongman exercises like sled dragging and stones. I know it sounds like im overtaining but it works well and right now im in the best shape ive ever been in.

Gold.

Check the volume to your own personal preferences, though.

Replicating the strength moves you would try in a fight is KEY, but not at the expense of stamina.

Try using plenty of "cardio-taxing" workouts like weight circuits with powerlifting moves etc, but keep the reps high and the tempo up to promote heavy breathing etc.

It makes you stronger, improves fitness and also burns teh fat. Awesome.

Power Lifting and Musucular endurance weight training are best. Don't waste your time doing barbell curls. etc. I would suggest starting out by building a strong base with powerlifting exercises such as Bench Press, Squat, Deadlifts, Chin-ups. etc. You can alternate your heavy weeks with muscular endurance weeks (Push-ups, no weight squats.etc). After you build up your base you can progress into plyometric training (ex. shock push-ups). Honestly, the best thing you can do is get a personal trainer who knows about the physiology of training and has a practical knowledge of martial arts. If anyone is interested, I know a guy who is a 3rd degree blackbelt in Jiu-jitsu, a brown belt in Judo and is working on a Masters degree in Kinesiology. Anyone who is interested can PM me. He provides a personilized (based on your goals, conditioning.etc) training program for fighters, I think it costs about $75.00 Canadian.

Some guys are hitting the nail on the head!

"Functional Strength" is the key. Who cares if you've got the best looking body in the World?

Train specific - body weight exercises, explosive power training,

For muscle mass Like wand or arona:Lift heavy and do about 5 to 8 reps..

..


And eat Steroids.

"And eat steroids."

Well I guess that would help?!


Remember though - The harder you train, the harder it is to give up...

i do rippetoe's MWF

and T TH S i do fullbody kettlebell training

its all about functional strength

In my opinion if youre a heavyweight, then you should split your training into different body parts on diff days, AS WELL as doing cardio and endurance.

But i think ppl at lighter weights should stick to doing all body parts in one workout. Still work for strength, but work for stretching that strength out for long periods of time. Take a look a GSP's workout on his instructional dvd.

Thats only my view though

goodideas

The best workout is like bring the best ighter all rounded so body weight, Iron lifting, cardio, mma target workouts, boxing interval training, and most important diet, creatine, amminos, whey,

Explosive lifts and high velocity training

dont put on too much muscle or you will gas, remember guys, muscles are made in the kitchen, not the weight room!!

I once wrestled a greco roman guy on steroids, first time he threw me and neck cranked me easily. Second time i decided to pull guard...i kept a tight guard for about 7 mins and he totally blew his wad and tapped out due to extreme exhaustion cuz he had way too much bulky muscle..

Big Bulky muscles = more oxygen needed = you will fucken gas

power cleans (explodes) and clean and jerks.

squats, lunges.

hitting a tire with a big ass sledge hammer. :)

2x /week the team Quest workout:bb: :bb: