weight lifting for MMA

[mjs21]

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?

[ace]

<div class='quotetop'>QUOTE(mjs21 &#064; Jul 6 2006, 10&#58;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&#39;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?
[/b][/quote]


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..

[Edge]

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&#39;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&#39;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

[QQmoreimo]

Here&#39;s what I&#39;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&#39;t done this lately (or your back if you&#39;ve never done it). Take it easy and just use the bar at first, then work up as your cardio builds.

[FungChi]

<div class='quotetop'>QUOTE(QQmoreimo &#064; Jul 7 2006, 06&#58;42 PM) Quoted post</div><div class='quotemain'>
Here&#39;s what I&#39;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&#39;t done this lately (or your back if you&#39;ve never done it). Take it easy and just use the bar at first, then work up as your cardio builds.
[/b][/quote]

Thanks for the video that was awesome

[alpha82425]

I work heavy and then ligh later that week

[Goodkidcc]

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.

[robz]

alternate

[ninjashoes]

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

[penn>gsp]

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.

[veco18]

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.

[dynamitemitch]

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.

[hotnikkels]

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)

[ninjashoes]

I think squats will def help anyones wrestling

[dynamitemitch]

Walking lunges are good for hip drive.

[noe00005]

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.

[jeesukkie]

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.

[dynamitemitch]

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.

[KILLA CHILLA]

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

[ninjashoes]

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.