MMA Training

[CowPimp]

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.

You probably can't bring everything up at the same time. Honestly, I would probably drop the resistance training down to two times a week for the time being. This will allow you to keep your mass and strength at the same level and really bring up your conditioning in the meantime. Once your conditioning gets up to the level you want it to be, then you can transition back to resistance training three days each week, and maybe four if you really wanted to put emphasis back on size/strength.

Do some static stretching at the end of your workouts a few days each week. I like to stretch almost daily, but if you feel that you are flexible enough and just want to maintain that level, then a few days a week is sufficient.

 

[fUnc17]

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.

no.

you need to learn how to fight. cardio will help but like dontsurfonmytur said, there is no substitute to rolling. you can run and lift weights all you want, but its not gonna make you a better fighter, or a fighter period.

 

[Pedigree]

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?

You got it. Then on my strength day, I use 80% of my 1RM for deads and bench for 6 heavy reps along with 5x5 chinups.

 

[Diablo1990]

I never said running would make me a better fighter I want to train so then I can fight and learn. I just want to know when to do cardio endurance exersizes around my lifting..

Monday - Upper/Stretch
Tuesday - Stretch
Wednesday - Lower/Stretch
Thursday - Stretch
Friday - Upper/Stretch
Saturday - Lower
Sunday - Cardio

 

[Pedigree]

I never said running would make me a better fighter I want to train so then I can fight and learn. I just want to know when to do cardio endurance exersizes around my lifting..

Monday - Upper/Stretch
Tuesday - Stretch
Wednesday - Lower/Stretch
Thursday - Stretch
Friday - Upper/Stretch
Saturday - Lower
Sunday - Cardio

Dude...try the circuit program I posted. It's strength and endurance all in one package. Like I said, I do a strength day per week in addition to the program, but it will kick your ass.

 

[Diablo1990]

85lbs for deadlift is nothing I don't see how im going to get strength out of that and with only 1 set per..

 

[Diablo1990]

This is probally my last attempt at keeping focused to lifting. I am still not gaining shit besides strength and my bench does not go up I think I have 2 rotator cuff tears, my ankle will not heal from when I jumped up and landed on it sideways it has been a month and my knuckle from when I punched this wall which was not smart.

 

[BoneCrusher]

You're getting good advice here and seem to be absorbing it well so I'll add another tid-bit. Karate based systems such as TKd are not anywhere as cardio intensive as rolling with people ABOVE your level ... key word there is ABOVE. Said another way you get one hell of a work out as you get your ass kicked rolling with guys more experienced than you AND you get to work your core strength as you suffer. That is the thing we most tend to over-look ... working core strenth. Just make the hard core BJJ guys work their stand up game too. The BJJ guys won't mind it either ... it's nice to have a practice dummy around for take downs, working body locks, and practing escapes. Just get them to stand cuz most of the BJJ guys I've messed with had a tendancy to only wanna work the ground. Just don't get discouraged by all the people posting bullshit remarks and keep your focus on your goals. And check out BAs Ruttan's stuff ... it's all over the P2P sites.

Good luck and enjoy the journey.

 

[DiGiTaL]

i was searching for how to make my knuckles stronger awhile ago and found this site about fighting: http://forum.kungfumagazine.com/forum/ if anyone is interested check it out.

 

[Agressor]

www.sherdog.net is biggest MMA forum on net they have training section.

your 'blackbelt' by 10 doesnt mean shit, especially since it was in TKD and especially because it was from a mcdojo. there are very few dojo's that offer blackbelts that mean anything and even fewer of them are in USA.

You sound like you've never been in a real street or competitive fight either. Just another smuck wasting his time because when ur hit in a real fight u will forgot it all and give up after taking a beating

 

[Diablo1990]

www.sherdog.net is biggest MMA forum on net they have training section.

your 'blackbelt' by 10 doesnt mean shit, especially since it was in TKD and especially because it was from a mcdojo. there are very few dojo's that offer blackbelts that mean anything and even fewer of them are in USA.

You sound like you've never been in a real street or competitive fight either. Just another smuck wasting his time because when ur hit in a real fight u will forgot it all and give up after taking a beating

Actually no and I don't need all the shit at the end thanks anyway all I needed was the top there was no need for you to post that. I have been in many fights especially a lot of them that I was not ready for where people have sucker punched me or ganged up. I have been in many real fights like all fights you win and lose some and learn from your mistakes. My blackbelt means a very lot to me with all the hard word and dedication I put in. It was not a waste of time at all and he made me earn it, it wasn't just given to me.

 

[CowPimp]

85lbs for deadlift is nothing I don't see how im going to get strength out of that and with only 1 set per..

You're talking about the complexes. The point of a complex is not for strength, it is for conditioning. A difficult enough complex with 85 pounds will kick your ass.

Just do cardio on two of your days off, and maybe throw in some extra cardio on one of your upper body days too for some extra work on it. You could also shift to lifting weights three times per week and add in extra GPP work if you want to add some emphasis on conditioning. One day of cardio isn't going to do a whole lot for you.

 

[Diablo1990]

You're talking about the complexes. The point of a complex is not for strength, it is for conditioning. A difficult enough complex with 85 pounds will kick your ass.

Just do cardio on two of your days off, and maybe throw in some extra cardio on one of your upper body days too for some extra work on it. You could also shift to lifting weights three times per week and add in extra GPP work if you want to add some emphasis on conditioning. One day of cardio isn't going to do a whole lot for you.

Monday - Upper/Eat/Cardio/Stretch
Tuesday - Stretch
Wednesday - Lower/Stretch
Thursday - Stretch
Friday - Upper/Stretch
Saturday - Lower/Stretch
Sunday - Cardio/Stretch

 

[CowPimp]

Monday - Upper/Eat/Cardio/Stretch
Tuesday - Stretch
Wednesday - Lower/Stretch
Thursday - Stretch
Friday - Upper/Stretch
Saturday - Lower/Stretch
Sunday - Cardio/Stretch

Here's how I would do it if you really want to make a marked improvement in your conditioning:

Monday - Cardio AM/Upper PM
Tuesday - Off
Wednesday - Lower
Thursday - Cardio
Friday - Upper
Saturday - Lower
Sunday - Cardio

Or, if you want an extra day off

Monday - Cardio AM/Upper PM
Tuesday - Cardio
Wednesday - Lower
Thursday - Off
Friday - Cardio AM/Upper PM
Saturday - Lower
Sunday - Off

Stretch daily.

 

[Diablo1990]

Tuesdays, Thursdays, Sat, Sun I work

 

[CowPimp]

Tuesdays, Thursdays, Sat, Sun I work

So you can't exercise on those days, or you would prefer not to, or what? What are the restrictions?

 

[Diablo1990]

School 6-3, work 4-10

 

[wlcfitness05]

i fight in mma and i still stick to a bodybuilding workout plan. eat like a bodybuilder and train like a BB during the 10 week cutting phase. do alot of cardio. NOTHING is more important in a fight then cardio. if u cant keep an intense pace then its over. Boxing lessons is the best way to go. that will teach you striking and improve strength and cardio. what wieght class are you in and what fighting experience do you have?

 

[Pedigree]

85lbs for deadlift is nothing I don't see how im going to get strength out of that and with only 1 set per..

Who said anything about 1 set? I know I didn't. You go through a complex, rest, do another, rest, and repeat as many times as you can handle. And as far as "only" using 85 or 95 pounds, do the math and you will se how much weight you're moving in a very short period of time.
Although this program won't build raw strength, it will build functional strength. It's about conditioning the body to fight without gassing and to fight with minimal effects from lactic acid. Like I said, I still do one strength day per week with deads, chins, and bench. All of my bases are covered that way...strength, muscular endurance, and cardio.
Last night I did the MMA circuit training program. I used a 95 pound barbell.

95 pounds x 15 moves x 6 reps = 8,550 pounds on Complexes #1 & 2 combined. I did 3 full sets. (6 complexes)
8,550 pounds x 3 full sets = 26,650 pounds.

I moved 26,650 pounds in 20-25 minutes. That conditions your body to fight better than any bodybuilding split, push/pull, upper/lower, or full body program could ever do. In a fight, you will make hundreds, if not thousands of movements...strikes, take downs, sprawls, slams, rolling, wrestling, defending against the punch, etc. They are rarely slow movements. This type of training forces you to make almost every movement you'll make in a fight, only with weight. The 60 seconds rest in between complexes simulates a break between rounds.
I figured if this program was good enough for Couture, it was be good enough for me.
This scheme works well:
Day 1: MMA Circuit Training
Day 2: Bag Work/Cardio or MMA Class
Day 3: OFF
Day 4: Strength Day
Day 5: Bag Work/Cardio or MMA Class
Day 6: MMA Circuit Training
Day 7: OFF

 

[Diablo1990]

Day 1: MMA Circuit Training
Day 2: Bag Work/Cardio or MMA Class
Day 3: OFF
Day 4: Strength Day
Day 5: Bag Work/Cardio or MMA Class
Day 6: MMA Circuit Training
Day 7: OFF

I wanna try something like this but I can't do it tuesdays or thursdays which is a big problem for me, and will I gain strength + size from this?

 

[P-funk]

I wanna try something like this but I can't do it tuesdays or thursdays which is a big problem for me, and will I gain strength + size from this?

you can't have everything at once. You have to prioritize your training. It is kind of like jack of all trades master of none. If you train for strength, size, MMA, MMA specific endurance, LA threshold, etc....you are going to have only minimal gains in each.

Make your training phasic. Focus on limit strength some other time. Why do you think training for MMA would make you gain limit strength anyway? It is like to other ends of the spectrum.

 

[Pedigree]

you can't have everything at once. You have to prioritize your training. It is kind of like jack of all trades master of none. If you train for strength, size, MMA, MMA specific endurance, LA threshold, etc....you are going to have only minimal gains in each.

Make your training phasic. Focus on limit strength some other time. Why do you think training for MMA would make you gain limit strength anyway? It is like to other ends of the spectrum.

Exactly! Great post P. If you want to train for MMA, train for MMA. If you want to focus on strength with MMA secondary, that's fine also. You could also change your program scheme 8, 6, or 4 weeks before a fight, focusing more on an MMA style of training as the fight gets closer.

This scheme might be good for you.

Day 1: MMA Circuit Training & Bag Work
Day 2: OFF
Day 3: Lower Strength Day (Deadlifts, Calf Work)
Day 4: OFF
Day 5: Bag Work/Cardio or MMA Class
Day 6: Upper Strength Day & Cardio (Chinups, Rows, Bench, Dips)
Day 7: OFF

This is just an idea...it doesn't have to look exactly like this. Make it work for you.

 

[Diablo1990]

The thing is if I stop training MMA style and train for strength I will lose my endurance so I would have to have both

 

[P-funk]

The thing is if I stop training MMA style and train for strength I will lose my endurance so I would have to have both

train one at maintenance and focus primarily on the other.

It doesn't mean that you stop training endurance altogether and let those adaptations fall by the way side. All it means is that you can focus on one (say run a marathon) and the other (say train for a powerlifting meet) as the contradict each other.

Your program set up has to make sense if you want to enhance those qualities. Training has to be phasic. Focus on one (say strength) for a block of training, while you train the other (say MMA specific endurance) at maintenance. then, have a block of training where the later is of primary focus and the former is at maintenance.

 

[Diablo1990]

Alright, thanks I understand. I think I might keep training for strength now untill I can bench 150 x 8 at least then. Cut doing MMA training if it's possible

 

[P-funk]

Alright, thanks I understand. I think I might keep training for strength now untill I can bench 150 x 8 at least then. Cut doing MMA training if it's possible

why would you do that? Don't you have a rotator cuff tear?

 

[Diablo1990]

I am not sure about that and if it feels better since I have been isolating muscles around it then I think I should be good and train in the 8-10 rep range of benching. I MIGHT have a tear.