MMA Weight Training.

Discussion in 'OT Bar' started by Hillary, Apr 6, 2008.

  1. Hillary

    Hillary fukc yaeh. ew waitled long enough. nujgses of hill

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    I'm gonna start working a regimen, what are some pretty good workouts that correlate well to BJJ/MMA. I don't have access to cross fit and I have pretty shitty knees from 9 years of catching in softball, but other than that I'm good.

    Recommendations?
     
  2. Titus

    Titus New Member

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    how can you not have access to crossfit? you can do crossfit style workouts anywhere, you don't really need anything special for them. you should check out "starting strength" - Mark Rippetoe, it's a great program and will add strength quickly and help build a good base.
     
  3. adrenalin112

    adrenalin112 New Member

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    alot of crossfit involves intenste sprint/running sessions... i dont see that working well with her bad knees.
     
  4. LocTite98

    LocTite98 Chillin'

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    All you need is a hill, a road about 100 meters long, and a exercise mat.
    If you wanna hit teh weights get a member ship.

    Running hills is probably the best. Then 50 meter sprints. The skips, hops, broad jumps, etc...
    All are really HARD on the knees.

    Jus jump on an eliptical.
     
  5. ilduce

    ilduce New Member

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    As I have said before check out rosstraining.com and you will find all you need.
     
  6. Just do a basic strength training workout, with lots of big compound exercises. :dunno:

    maybe some grip work
     
  7. ilduce

    ilduce New Member

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    For grappling its good to use other things as well though. I like the idea of sandbags, using sledge hammers, etc. Doing a basic strength workout is a great base for sure but just coming from a wrestling background uneven weight, etc is more applicable.
     
  8. teep

    teep New Member

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    kettlebell. only been doing it for about a month and already i feel stronger grappling.
     
  9. The Ripper

    The Ripper New Member

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    yeah kettle bells work well. cross fit is overated
     
  10. 4bangin

    4bangin Ballet of Violence

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    Pretty much everything that has been said. Crossfit by yourself. kettleball training. Watch programs on what fighters do (Inside the UFC or whatever) and take notes. It sounds lame, but what most of them do works pretty well.
     
  11. CyberEye

    CyberEye Oh god, the voices

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    search around, check out the broli forum, find a good push/pull routine.
     
  12. konrad109

    konrad109 New Member

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    I swear by kettlebell swings and single arm snatches. Nothing better for overall power and explosivness.
     
  13. Bausk

    Bausk New Member

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    I do kettlebells and love it. But I would still recommend bench, squats, and deadlifts as a part of any strength training routine.
     
  14. watagatapitusberry

    watagatapitusberry OT Supporter

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    monument to man's arrogance

    all you need to know
     
  15. XJ3B

    XJ3B wat

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    infinite intensity
     
  16. Bausk

    Bausk New Member

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    Very good.
     
  17. 2ofdem

    2ofdem OT Supporter

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    My old rugby program might suit.

    Preseason (Non Competing)

    5 rep 1 set 50% warm up
    8 reps x 3 sets x 85% 1rep max

    Monday Wednesday Friday Sunday alternating Push/Pull

    Push:
    Bench
    Incline Bench
    Fly
    Tricep Rope extensions
    Squats
    Quad extensions
    Abs & Calves


    Pull:
    Seated Row
    Pulldown
    Bicep Curls
    Upright Row
    Dead Lift
    Good Mornings
    Dumbbell Shrugs
    Calves & Abs


    Youll need to play with the weight but the last rep of each set should be almost impossible. Rest between sets upto 90secs.


    Competing: (during Rugby season we competed every week but once you have a base this is a good way to keep it and improve stamina.)

    12-15 Reps x 2 Sets x 65-75%

    All Push/Pull excercises rest under 60secs between sets goal here is to get the muscles into the Anaerobic zone it should burn.

    After every workout do a proper cooldown and stretch I found a swim/walk especially after the in season session really helps recovery. Also give the weights a miss 2-3 days before competition.
     
  18. VulgarTheClown

    VulgarTheClown A child and a gun.....go together like apple pie a

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    olympic lifts!!!!

    lat pulls (hold each rep)

    explosive bench

    situps

    core work!!
     
  19. ilduce

    ilduce New Member

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    Written by Ross Enamait. Rosstraining.com has it for sale.
     
  20. Sylva

    Sylva New Member

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    Agreed, I'm kind of loling at everyone trying to git her to do all this "sport" specific workouts first. She needs a GOOD base then to branch out.
     
  21. AK-47

    AK-47 Banned

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    like already mentioned, deadlifts, snatches, cleans, push presses, squats, anything that will increase your explosive power is gonna come in helpful
     

  22. :hsugh:

    I'm bored.
     
  23. lolrolf

    lolrolf Guest

    where can i find this?
     
  24. lolrolf

    lolrolf Guest

    why not power cleans?
     
  25. ilduce

    ilduce New Member

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    Infinite Intensity does give a pretty solid base. She isnt trying to become a bodybuilder.
     

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