Thread: traning for mma

it depends on how much you keep up with your flexibiliy program. The range of motion that you are working in.

youe overall program set up will dictate your work capacity.

it sounds like your program is not optimal for your goals.

what are you currently doing?

When i started off i did 9 sets in total for each part and reps for 12, but currently for the last year i been doing power 1 month then rep range 1/2 repeat.

this is how i split my week

1. push(chest/tris)
2.legs
3.pull (back/biceps)
4.legs
5.odd day(sholders/abs)
with rest days in between

I started to use max rom for all my exercises but I never incorporated stretching, also what should be my tempo I haven’t ever put any thought in to that either

Your program isn't doing you to many favors.

If you haven't included stretching, why do you feel that that quality should be maintained or even gained?

Check out the stickies to learn how to better set up a program.]

What are you doing for 'power'? What are you doing for rep ranges? What exercises, sets, reps, etc?

You are missing a lot here.

1. For power I do 3x7 and for Rep range I do 3x12

Flat bench press
Incline dumbbell press
Peck deck

One Arm Triceps Extension
Triceps pull downs
Skull crushers

2. For power I do 3x8 and for rep range I do 3x15

Full Squats
Leg extensions
Leg press

Hamstring curl
Dumbbell Lunge
Dumbbell step-ups

3. For power I do 3x7 and for Rep range I do 3x12

Dead lifts
Lateral pull downs
Seated cable rows

Preacher curl
Sitting alternating dumbbell curls
Barbell curls

4. For power I do 3x8 and for rep range I do 3x15

Seated calf rises
Single standing calf rises
Wall jumps to failure

Leg press
Squats

5. For power I do 3x8 and for rep range I do 3x15 (for shoulders)

Shoulder press
Cable raises
Lateral rises

Abs:
Jack knife sit up
Crunches
Side bends

is this better as for streching we always did it before practice but i dont think it is enough

One addition to P-funk's suggestions... Since you're into boxing, you could also get some useful advice from Your Top Source For Free Boxing Training Advice

you rep ranges and number of sets do not fit the goal that you are trying to achieve. Also, there are a lot of unecessary exercises in there.

If you dont do yoga I would definitly get into that. A fellow trainer is a mma fighter and is huge into yoga. He can put his feet behind his head and I for one am awefully impressed by that......

Whats up P?

fuck yoga.

just stretch.

Yeah I am not taking yoga not enough time or money what do you suggest I do about my training like are the exercises I am doing alright should I split it up some other way and the magnitude of my work out? alos what tempo should i be using

break your training up into phases depending on where you are in your competitive year....IE, how many fights until your next match, etc...

I would train 3x's a week on total body workouts. I would have a specific emphasis in each training phase, but I would not totally ingonre other qualities...rather, I would shift the focus on different phases.

For example:

week 1-2 work capacity focus
week 3 work capacity/strength focus (low volume...ie back off)
week 4-6 strength focus
week 7 strength/power focus (low volume/back off week)
week 8-9 power focus
week 10 peaking

hope that helps.

thanks for all your help I really appreciate it

I agree you definitly have to stretch, but yoga is very beneficial. I understand P, your not into the soft music and slow movements. Your more of a hip hop abs kinda guy. I wont hold it against ya.....