MMA and Training [Archive]

H.U.G.E

11-06-07, 11:24 am

Stiff

11-06-07, 11:28 am

So after a 4 year hiatis from martial arts i just recently decided to return in an effort to get my black belt( I was only 5-6 months away when i stoped going)... But now since i am going back i am interested in kind of switchin up my liftin program in order to help me fight... Anyone know any good exercises/rep-schemes or splits that will help me here??? I still plan on lifting religously Btw...Thanks

Anything heavy and compound that involves a lot of hip and core strength. Do powerlifting. Exercises like deads, squats, clean and jerk, grapplers, etc.... If you are in a striking art, do a lot of explosive shoulder and hip work. If grappling focus a lot on stretching too. Always work explosively. DON'T forget to train bis. Some people do and build musclular imbalances and can't hold their arms up as long. I've trained some fighters and the whole idea is to create a muscularly balanced, explosive structure.

violator

11-07-07, 7:12 am

PM ironshaolin, hes a black belt instructor in many styles, & still manages to bust his ass in the gym & the kitchen...hes the man ur lookin for....

Vinny

11-07-07, 7:43 am

im training an mma fighter right now.....30 min of weights / 30 min of body weight and core

rob_in_korea

11-07-07, 8:07 am

I trained full contact BJJ (Brazilian Jiu-Jitsu with punches, kicks, knees etc..) for two years back from 2001-2003. The only reason I don't do it anymore is because I can't find a decent full contact place in Korea. I trained 2-3 times a week for 2 hours at a time (1 hour instruction; 1 hour sparring). I followed a similar routine to what I do now the only difference is I did less sets and I would do some low weight jumping squats on leg day and plyometric pushups on chest day (of course I still did regualr squats and bench press etc...).

ironshaolin

11-07-07, 9:44 am

he he, violator thanks for the respect bro, but you knew I'd be in this thread eventually. Alot of people on here are hitting it right. Focus on your compounds and on full range of motion. I teach Kempo jiu-jitsu, and spend alot of time working kung fu and stick fighting. I've worked alot of different types of splits, 5 day, 4 day, 3 day. I find for martial arts training the 3 day split is best. Especially if your primary focus is on martial arts, and not earning the Mr. Olympia. Try working either a full-body workout, mon/wed/fri with different excersises each day. here's an example.

Mon: incline Bench press, bent over row, standing military, BB curl, close bench, squats.
Wed: decline flye, pullup, side laterals, DB curl, rope pressdown, leg ext, leg curl.
Fri: Flat DB press, DB row, DB shoulder press, preacher curl, dips, deadlifts from floor.

This is just one option. I'd recommend 3 sets, with first 2 progressively heavier warmups, then your last set to all out failure. Training for martial arts, I say keep reps higher, between 8-15. Throw calves and abs on everyday as well. IF you find this is too much, split it into 2 days, like upperbody/lowerbody. Start monday with chest/delts/tri's/back width/back thickness, then wednesday do biceps/forearms/quads/hams/calves. Then friday repeat monday with different excersises, and the following monday repeat wednesday with different excersises. This is the split I'm working right now, with alot of rest/pause and 20 rep sets for legs. I've found this to be the BEST split for me, so I can keep progressing in martial arts.
The weeks where I do upperbody twice and lowerbody once, I can focus on off days more on horse stances for long periods of time, wall sits, jump squats, etc. Then on days where I hit lowerbody twice I do alot of pushups, handstand pushups, bridging, etc. Just think you want to get stronger for your art, to be faster, stronger, and more explosive. In that case, more is less. You don't wanna work chest for 15 sets then throw 5 punches and be gassed.

PM me dude, lemme know what you think. What are you going for a black belt in?