traning for mma

nechcs · 09-29-2007, 01:34 PM

Hello all I join these forms a while back I used it to make my self work out programs and make a proper diet/supplementing I never really posted cause I didn’t really need to ask any thing but now I do so I am posting . Any way I have been working out for a year and a half solid getting good gains about 30 pounds along with working out I have been boxing/wrestling/mma for about 6 years now and I am really dedicated to those. Some things I didn’t realize is that getting stronger and bigger makes you less agile and I feel I have less endurance and flexibility. I was wondering if any one knew more about what kind of training a fighter should do to gain strength explosive power, endurance and flexibility but still keep agile and quick? Most people at my gym say the just work out to gain but they use high reps and full ROM, is there any thing else I can do?

**P-funk** · 09-29-2007, 02:09 PM

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?

nechcs · 09-29-2007, 02:28 PM

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

**P-funk** · 09-29-2007, 02:40 PM

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.

nechcs · 09-29-2007, 04:28 PM

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

XFatMan · 09-29-2007, 04:29 PM

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

**P-funk** · 09-29-2007, 04:33 PM

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.

Malley · 09-29-2007, 05:10 PM

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?

**P-funk** · 09-29-2007, 05:22 PM

fuck yoga.

just stretch.

nechcs · 09-29-2007, 06:35 PM

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

**P-funk** · 09-29-2007, 06:45 PM

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.

nechcs · 09-29-2007, 07:59 PM

thanks for all your help I really appreciate it

Malley · 09-29-2007, 09:50 PM

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.....

**P-funk** · 09-29-2007, 09:55 PM

Quote:

Originally Posted by Double D

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.....

stretching is one thing. spending time taking yoga classes a few times a week is another. My main problems with yoga are this:

1) if you aren't flexible, it can force you to get into positions that you aren't ready for (hence the number of people walking into physical therapy saying that they are hurting from yoga).

2) it is exercise based on slow movement. sports are not slow. why would you waste a few hours a week, sitting in a room moving into slow stretches and holding positions when you can spend that time doing more productive things? Strength training, recovery training, regeneration work (contrast water therapy, massage, ART, stim, etc.), etc.

A good flexibility program will work fine. No need to jump into a full on yoga program. I am just not buying it.

09-29-2007, 01:34 PM	#1
nechcs Registered User Join Date: Jun 2006 Location: Edmonton Posts: 22	traning for mma Hello all I join these forms a while back I used it to make my self work out programs and make a proper diet/supplementing I never really posted cause I didn’t really need to ask any thing but now I do so I am posting . Any way I have been working out for a year and a half solid getting good gains about 30 pounds along with working out I have been boxing/wrestling/mma for about 6 years now and I am really dedicated to those. Some things I didn’t realize is that getting stronger and bigger makes you less agile and I feel I have less endurance and flexibility. I was wondering if any one knew more about what kind of training a fighter should do to gain strength explosive power, endurance and flexibility but still keep agile and quick? Most people at my gym say the just work out to gain but they use high reps and full ROM, is there any thing else I can do?
	Classy Cheers Classy

09-29-2007, 02:09 PM	#2
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,574	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?
	http://pwtraining.blogspot.com/.....come and see what is on my mind! Ivonne's Blog on Health and Wellness! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

09-29-2007, 02:28 PM	#3
nechcs Registered User Join Date: Jun 2006 Location: Edmonton Posts: 22	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
	Classy Cheers Classy

09-29-2007, 02:40 PM	#4
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,574	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.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! Ivonne's Blog on Health and Wellness! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

09-29-2007, 04:28 PM	#5
nechcs Registered User Join Date: Jun 2006 Location: Edmonton Posts: 22	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
	Classy Cheers Classy

09-29-2007, 04:29 PM	#6
XFatMan Registered User Join Date: Feb 2007 Posts: 244	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
XFatMan Registered User Join Date: Feb 2007 Posts: 244	Goal: < 15% Body Fat by June 30, 2008 December 30, 2007: Body Weight: 75.8 Kg / 174.3 lbs Body Fat Percentage: 21.9% Current (January 13, 2008): Body Weight 75.7 Kg / 174.0 lbs Body Fat Percentage: 21.4%

09-29-2007, 04:33 PM	#7
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,574	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.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! Ivonne's Blog on Health and Wellness! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

09-29-2007, 05:10 PM	#8
Malley Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,021	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?
	www.crossfit.com

09-29-2007, 05:22 PM	#9
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,574	fuck yoga. just stretch.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! Ivonne's Blog on Health and Wellness! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

09-29-2007, 06:35 PM	#10
nechcs Registered User Join Date: Jun 2006 Location: Edmonton Posts: 22	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
	Classy Cheers Classy

09-29-2007, 06:45 PM	#11
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,574	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.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! Ivonne's Blog on Health and Wellness! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

09-29-2007, 07:59 PM	#12
nechcs Registered User Join Date: Jun 2006 Location: Edmonton Posts: 22	thanks for all your help I really appreciate it
	Classy Cheers Classy

09-29-2007, 09:50 PM	#13
Malley Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,021	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.....
	www.crossfit.com

Thread Tools
Show Printable Version Email this Page
Display Modes
Linear Mode Switch to Hybrid Mode Switch to Threaded Mode