strength/ explosive power training?

**tinyfighter** · 10-23-2011, 08:57 AM

i suppose this is aimed towards any fighters,wrestlers,boxers etc,etc.

basicly for the last 10 years ive been slinging weights around and slowley got the hang of bodybuilding routines,neutrition and sets etc.
it only just dwelled on me that hang on maybe this isnt doing me any favours after a conversation with a wrestling coach of mine.
basicly his theory is that by slowley lifting heavy weights is making me stronger but a negative slower and less agile,he suggests i quit regular weight training and concentrate on explosive movments with a max weight of my body weight.
this is completley new to me and it could possably be benaficial for me.
in the past i used to do H.I.T training but it make me so damn skinny and weak i hated it,im currently doing a 3 day split with the occasional 1/2 mile run at as fast a pace as possable (3.5-4mins) plus 7 hours of various mma training (striking/grappling/clinch/throws/shoots).

i have noticed that when sparring with different guys many are faster than me and some smaller guys can hit harder,im stronger than all the students in my clubs of a similar weight and they often comment im freakishly strong but this only realy matters a small percentage of the time.

so.........any links to strength.mma training or advice cos i cant find any .

**dirtwarrior** · 10-23-2011, 11:09 AM

Sounds interesting

**FitnessFreek** · 10-23-2011, 03:52 PM

Keep doing weight training and do slow negatives and explosive positives. In my experience, it works to make you more explosive, but that's just me. Your wrestling coach is probably smarter than me at that lol

**ThreeGigs** · 10-23-2011, 04:05 PM

Decrease the weight you use and simply move it faster.

How fast can you do 10 reps on bench press with 60% of your max? 10 side raises?
Try some cleans and/or snatches. Grab a handle on a cable machine and throw punches against the resistance. Clap at the top of a pull-up (or a dip if you're brave). Stand under a high bar on a power rack, toss a dumbbell over with one hand, and catch it with the other (that takes some practice).

You don't have to sacrifice lifting heavy, you just need some neural adaptation training that'll get as muscle as possible activated in as short a time as possible.

**bjg** · 10-23-2011, 05:01 PM

positive must be fast negatives slow. now if you put heavy weights you might no go fast on the last few reps but you have to be explosive that is you have to try to lift fast even if you cant ....this way you put maximum force all the time. so the idea to always try to be fast on positive movements. accelerating a move is equivalent to more weight, for example if you put 200 lbs on a bench press and you start by lifting it fast and explosive , it is equivalent of lifting more than 200 lbs it is like you are lifting your max.
as you go you get tired you cannot lift as fast but you try as much as you can to be explosive this way you are still as lifting your max. like variable weight training if you want: you put a weight that you can do once, the next rep your friend takes enough weight from the bar so you can lift it once, and so on, every rep is your maximum.
This kind of training makes you stronger , faster, and bigger, but you still need cardio training.

**bigmanjws** · 10-28-2011, 06:52 AM

Power cleans, snatches and lunges........Hip thrusters, build powerful hips. I wasnt the biggest guy on the field when I was playing college football and everyone was always saying damn you bring the wood when you hit. I weight about 200 and powercleaned over 300. Be quick and pop you hips drive you heels into the floor on the jerk. Hell just dont let anyone out work you and you will be fine.

**TooOld** · 10-28-2011, 08:38 AM

Plyometric exercises

**Gazhole** · 10-28-2011, 10:52 AM

Bodybuilding training will be useless to you. Focus on getting stronger - getting stronger requires no extra bodyweight, and contrary to old-school beliefs will not make you slower. Strength is just the ability to move more weight, especially in MMA increased absolute strength is only going to help you overpower an opponent.

A mix of strength (low reps with heavy weight), power (low reps with a light weight - focus on speed), conditioning (sport specific fitness), and skills training (practicing MMA, grappling, submission, etc) will lead to increased performance.

Strength increases lead to more maximal force output, power increases lead to an improved ability to use that strength immediately, conditioning will allow you to do those things constantly without getting so tired you can't fight, and skills make you more efficient so you don't have to expend so much energy trying to overpower them - outthink them!

Sport specific conditioning is where a lot of people go wrong. If your sport calls for 3-5 intense rounds of 1-2 minutes, a 60 minute steady state run is fucking retarded. I can't believe this stuff still happens but it does.

So yeah. Get stronger, get faster, get fitter, get better. Get winning.

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