Thread: MMA Training

How to Develop MMA Specific Endurance

first you need to actuall be able to fight. Are you practicing a particular discipline?

I hear a lot of people say if your trying to gain strength/size do not do endurance exercises like running and stuff.

Originally Posted by P-funk

first you need to actuall be able to fight. Are you practicing a particular discipline?

I have did Taekwondoe/Tangsoodo and got my blackbelt when I was around 10. I have stopped since then but I do fight a lot and practice with other people.

A black belt by 10? for some reason I find that hard to believe.

Do I have to take pictures of my belt with my name?? I started when I was around 5...

I'll only answer your quesion if you fly out here and can kick my ass.

Originally Posted by Diablo1990

Do I have to take pictures of my belt with my name?? I started when I was around 5...

I believe you. I started at 5 as well and had 2 belts before my 6th b-day. 5 years is a good amount of time, it's definitely possible.

In all honesty,

You need to figure out where you are in your training season. Are you getting ready for a meet? How many times are you doing "fight trainig" is going to to deterime how many times a week you are going to do gym training.

Work on conditioning specific to the sport. So, if you have 3min round with 60sec rest between them, then there you go. Does that make sense?

P-Funk, I just need something that can tell me how to put something together with like Weight Training, Nutrition, Flexibility, Endurance. I want to get more fit for a fight.

Originally Posted by Diablo1990

Do I have to take pictures of my belt with my name?? I started when I was around 5...

Hey all the power to you. Just most Taekwondo organizations I have seen, have age requirements to be a certified black belt. And it makes sense to me to do so. No disrespect meant. I realize you put alot of hard work and effort in.

Originally Posted by Diablo1990

P-Funk, I just need something that can tell me how to put something together with like Weight Training, Nutrition, Flexibility, Endurance. I want to get more fit for a fight.

Your not going to be "fit for a fight" unless you learn how to fight. Weight training has its place but it is not the end all be all.

You need to choose an art and be consistent with it if your going to hold your own in a fight. There are many to choose from, but i would recommend BJJ to start simply because it is important to learn to fight from your back, and defend against a bigger stronger more experienced opponent.

That being said, there are MANY things that need to be trained as an MMA athlete. Strength, power, power endurance, balance, mobility, etc.

What your program looks like depends largely on what art your practicing and how often you practice it.

Example:

I train BJJ 3x a week, weight train (full body) 2x a week at the moment (soon to be 3), and do 2 power endurance workouts a week as well to really dial in my conditioning. I stretch 3 times a day. I also eat about 4200 cals a day of all clean foods and drink about 1-1.5gallons of water a day, and some days im still exhausted. It is hard as fuck to train in a martial art if your body is exhausted and your muscles are sore.

simply put, it is HARD work.

Your not going to be able to just jump into 3x full body workouts, 3x conditioning workouts a week. Your gunna have to build up to it.

Figure out what your doing then ask specific questions. Your training depends entirely on what art your practicing, how often your practicing it, and what your current conditioning levels are at

it's pretty normal to be a black belt by ten when dealing with mcdojo's that make a ton of money of the testing and such. Just depends on what shitty school you go with.

I know people who got their black in less than 5.

I know people who got their black in 10 years.

Who do you think would win that fight?

PWGriffin that does not matter if they both had 10 years of experience. Your saying the one guy has 10 and another has 5 which is unfair.

The guy has come here for answers not doubt about his background. It's very normal to award black-belts to kids when they show up and train steady. Especially if they do it for five years straight ... fact I doubt he could have done five years and NOT have earned his belts. It's needed to keep the little ones motivated and moving forward. Does this mean he can fight MMA? No doubt his childhood training will be a great foundation.

That said look up Bas Ruttan as a start on google and what ever P2P client you use. I used kazaa lite back in the day and downloaded all his clips very quickly. Great content. He has trained many top name MMA fighters, achieved great success fighting, and been ringside as a Pride announcer for several years. He knows his shit ...

Diet is no different then weight training. Avoid crap foods, read the IM stickies, basic stuff. Good luck on your journey.

I think I am going to lift monday, wed, fri, sat with a uppler/lower split. Do endurance exercises such as light jogging, jump rope, punching bag on 2 off days. Stretch everday especially after my cardio..

Originally Posted by Diablo1990

PWGriffin that does not matter if they both had 10 years of experience. Your saying the one guy has 10 and another has 5 which is unfair.

But both just received black belts, therefore should be on the same level...

That was not a hypothetical situation either...I really do know those two, one was an old roommate.

IF they are on same level then it would most likely be a hard fight..

Originally Posted by Diablo1990

IF they are on same level then it would most likely be a hard fight..

but you just said it would be unfair because one had more experience than the other...

That's all I'm going to say man, this thread has gotten off topic, I apologize.

IMO, it depends on what you need to work on. If you are weak for your size, you need strength, if you are in poor condition, you need endurance. If you lack certain aspects of either, you should focus on that. I think people confuse strength training and conditioning and often times try to train skill, strength, and condition at the same time during a single session. That is probably why you see all of these ridiculous strength exercises that so closely resemble movements in a sport. Completely unnecessary, IMO. All of these attributes should be trained separately in a day or broken up during the week.

The best way to condition for MMA is to drill matches. Back when I wrestled, you would wrestle someone until a takedown and control or some other set criteria and then a new guy would come in and you would do it again. This is more effective than doing 20 squats supersetted with 20 cleans and 20 push presses. Calisthenics can help, but are nowhere near as effective.

Are you just looking to add in some conditioning work and make your exercise program more well rounded, or do you specifically want to train/spar in some discipline of mixed martial arts?

One word...CARDIO. Without superior cardio conditioning and muscular endurance, strength & flexibility mean jack squat in MMA.
I'll post the workout I do myself. I do it twice a week, along with a strength day including deads (3x6), bench (3x6), and chinups (5x5).
Most of you will look at what I'm going to post and say how easy it must be. If your body hasn't been "trained" to remove lactic acid from the muscles and your cardio sucks, this workout can make you lose your lunch. Try it before you judge it.

* Do 6 reps for all moves. Move from one lift to the next with no rest.

Complex #1
Deadlifts
Bent Over Rows
Power Clean
Calf Raise
Military Press
Good Morning
Squat
Incline Bench Press

REST 60 SECONDS

Complex #2
Stiff-Legged Deads
Shrugs
Lunges
Power Snatch
Push Press
Jump Squat
Bicep Curls

REST 60 SECONDS & REPEAT COMPLEXES 1&2

I'm 6' 3", 235, have good strength and use a barbell with two 25# plates. (95 pounds)

Originally Posted by Pedigree

One word...CARDIO. Without superior cardio conditioning and muscular endurance, strength & flexibility mean jack squat in MMA.
I'll post the workout I do myself. I do it twice a week, along with a strength day including deads (3x6), bench (3x6), and chinups (5x5).
Most of you will look at what I'm going to post and say how easy it must be. If your body hasn't been "trained" to remove lactic acid from the muscles and your cardio sucks, this workout can make you lose your lunch. Try it before you judge it.

* Do 6 reps for all moves. Move from one lift to the next with no rest.

Complex #1
Deadlifts
Bent Over Rows
Power Clean
Calf Raise
Military Press
Good Morning
Squat
Incline Bench Press

REST 60 SECONDS

Complex #2
Stiff-Legged Deads
Shrugs
Lunges
Power Snatch
Push Press
Jump Squat
Bicep Curls

REST 60 SECONDS & REPEAT COMPLEXES 1&2

I'm 6' 3", 235, have good strength and use a barbell with two 25# plates. (95 pounds)

I didn't know you compete?

Originally Posted by Pedigree

One word...CARDIO. Without superior cardio conditioning and muscular endurance, strength & flexibility mean jack squat in MMA.
I'll post the workout I do myself. I do it twice a week, along with a strength day including deads (3x6), bench (3x6), and chinups (5x5).
Most of you will look at what I'm going to post and say how easy it must be. If your body hasn't been "trained" to remove lactic acid from the muscles and your cardio sucks, this workout can make you lose your lunch. Try it before you judge it.

* Do 6 reps for all moves. Move from one lift to the next with no rest.

Complex #1
Deadlifts
Bent Over Rows
Power Clean
Calf Raise
Military Press
Good Morning
Squat
Incline Bench Press

REST 60 SECONDS

Complex #2
Stiff-Legged Deads
Shrugs
Lunges
Power Snatch
Push Press
Jump Squat
Bicep Curls

REST 60 SECONDS & REPEAT COMPLEXES 1&2

I'm 6' 3", 235, have good strength and use a barbell with two 25# plates. (95 pounds)

So are you saying for one of your days

Deadlifts 1x6
Bent Over Rows 1x6
Power Clean 1x6
Calf Raise 1x6
Military Press 1x6
Good Morning 1x6
Squat 1x6
Incline Bench Press 1x6

60 Second rest then repeat. All with 95 pounds?

On your strength day, you lift more?

Originally Posted by Mista

So are you saying for one of your days

Deadlifts 1x6
Bent Over Rows 1x6
Power Clean 1x6
Calf Raise 1x6
Military Press 1x6
Good Morning 1x6
Squat 1x6
Incline Bench Press 1x6

60 Second rest then repeat. All with 95 pounds?

On your strength day, you lift more?

No.

The 2 circuits he listed are his power/strength endurance workouts. In addition to that, he has a strength day with deads, benches, and chins.

Complexes like that are brutal!

I need to be cardiovascularly fit so I can last awhile and keep the fighting up so I need to know when to do this cardio since I wanna gain size and strength to. My split is upper/lower monday, wednesday, friday, saturday. I don't want to lose any LBM. I am very flexible as is but I would like to know where to stick in stretching, I would do static stretching since I am familiar with this from martial arts and would rather do it after cardio if it's enough.

Originally Posted by Diablo1990

I have did Taekwondoe/Tangsoodo and got my blackbelt when I was around 10. I have stopped since then but I do fight a lot and practice with other people.

tae kawn do will not help at all in MMA unfortunately, i got my black belt when iw as in 1st grade also in Korea. But honestly its useless, brazilian jiu jitsu and muay thai is all u need baby. Hopefully ur jitsu coach will help u with wrestling also.