Fighters...or trainers.

[gordo14]

Okay so i am big as i want to be. I have started doing MMA training. Obviously alot of the endurance training will come in the ring, and sparring. I train for conditioning and tequnique for about an hour 4-6 days a week. The main focus is on Muay Tai kickboxing.
My question is about weight training. Alot of fighters don't use traditional types of weight lifting, but i would still like to. Here is a program From Bill Pearls getting stronger. Supposedly it was an olympic boxing training routine.
The rep ranges are 8-12 with 3 sets per bodypart.

Bent arm laterals
Close grip lat pull down
Standing flys (all the way to over head)
Seated cable rows
Bench press
Shrugs
I added in
Preacher curls
Dips
My question here is since i am already strong, and pretty bulky (290# 15% bf)should i up the rep ranges? Maybey to like 3x20 or something to that nature? Also this workout is designed to be done 3 times per week. Would it be benificial to make 3 different workouts and rotate those so different exercises are being done on each of the 3 day's. Basicly in the book it says for power stay in the 8 rep range. I'm worried that i will stay big and bulky. I don't mind losing some muscle weight, or even a little strength. Sorry this is so long winded. Any opinions are welcomed. Thanks in advance for your time and responses.

 

[Paul Bunyan]

Google Martin Rooney and Alwyn Cosgrove if you want to use weights for conditioning.

PB

 

[Muay Thai]

check out coutures circuit or the 45lb plate circuit

my friend fought james taylor last year and showed me some cool shit especially a variation of the situp

check out d1 wrestling program weightlifting circuits, they never cease to amaze me

 

[gordo14]

I checked out what was suggested.........

So basicly a circuit type training is in order. What any other insight you fellas would like to add.
What about thoughts on the routine posted above? Say 2 days do a circuit for endurance running through each exercise back to back with lighter weights(what rep ranges?)? And one day do the routine for strength in the 8 rep range?

 

[AlexFFA]

when training for fights I hardly lift weights....maybe twice a week, three times tops. And I always vary my rep ranges. For restistance training I'd rather stick to Cross-Fit type workouts. I don't care how much you bench or how great your abs are it doesn't mean you can hit hard. Now being able to over power someone is great, but when training for a fight I'd rather spend more time actually training to fight, then lifting weights. Thats for in between fights -- especially once I start to cut weight. Circuit training is also very beneficial, but if Im doing crossfit type workouts 3 x a week then I'd like to get some decent heavy lifts at least one day a week....and keep it basic power movement, DL, Squats, etc.

 

[gordo14]

I'm not specifically training for a fight. I might dabble in some ametuer stuff if i feel my ability is there. I was just more interested in others opinions on weight training sport specific. Like there is a football program, a soccer program. A fighter program.

 

[AlexFFA]

I hear ya man. I went thru this same thinking a bunch when I first started and I'll tell you that less conventional ways of working out pay off more. There are rotational exercises that you can do with bands or medicine balls that mimic the motion of throwing a punch. You will not get that from benching, curling, etc. I would suggest that YES a good base in strength exercises will always be beneficial in a combat sport but traditional weight lifting is not the best way to train for MMA or Grappling events. Think about foot work, reflexes, muscular endurance, explosiveness, etc. You need to train that and that comes from Cross-Fit type workouts. Best example I can give you is Fedor....the guy has the worst physique and is the baddest man on the planet. Youtube his workouts. Also check out Rossboxing.com that guy is a BEAST and very smart in what you are looking for. Good Luck

 

[2ofyou]

check out Caveman training,I think a few top MMA guys including lesnar adhere to this very program

Good luck

 

[280]

If your not trying to cut weight for a fight then just keep as big and strong as you can. I ve seen too many guys loose too much muscle when they start doing MMA. Think about what lifts would help you in a fight. I did dead lifts for example, because if someone tried to triangle me I could just pick them up and slam them. I trained my neck and traps three times a week to protect myself against any chokes. I would explode in my bench presses for more power in my punches. People say muscles and strength do not matter, I say they do. For example, Vanderlay Silva was juiced and extremely aggressive kicked almost everyone's ass in Japan. Then he came to the US/UFC where they drug test and he looses muscle and aggressiveness, and ultimately the fight. Also there is a reason for weight classes, take two guys with the same skill set and the bigger guy will win most of the time.

peace

 

[dieselbuilder]

For example, Vanderlay Silva was juiced and extremely aggressive kicked almost everyone's ass in Japan. Then he came to the US/UFC where they drug test and he looses muscle and aggressiveness, and ultimately the fight. Also there is a reason for weight classes, take two guys with the same skill set and the bigger guy will win most of the time.

peace

Silva was 31 when he got back to the UFC (after losing 2 of the last 5 in Pride) against Liddell and lost. THen he beat Keith Jardine (who beat Liddell). THen he lost to Rampage Jackson. Not exactly losing too bad.

Yes, they drug test, but I have heard that they know ahead of time when they are being tested (right before the fight).

 

[get it in ya]

If your not trying to cut weight for a fight then just keep as big and strong as you can. I ve seen too many guys loose too much muscle when they start doing MMA. Think about what lifts would help you in a fight. I did dead lifts for example, because if someone tried to triangle me I could just pick them up and slam them. I trained my neck and traps three times a week to protect myself against any chokes. I would explode in my bench presses for more power in my punches. People say muscles and strength do not matter, I say they do. For example, Vanderlay Silva was juiced and extremely aggressive kicked almost everyone's ass in Japan. Then he came to the US/UFC where they drug test and he looses muscle and aggressiveness, and ultimately the fight. Also there is a reason for weight classes, take two guys with the same skill set and the bigger guy will win most of the time.

peace

i wouldnt say he was losing because he wasnt juiced anymore, someone that has never done juice would say something like that. we are talking about the best, everyone loses at some point.

 

[gordo14]

Thanks for the reply's

So from what everyone has said i will keep two days devoted to strength training, and one day i will incorporate a circuit style training with some of the more unconventional training methods(burpee's to pull ups the 45 plate circuit things like this). I will continue with my endurance training at least 4-5 nights a week. I hope i don't run into over training.

Anyone else want to chime in?

 

[280]

Silva was 31 when he got back to the UFC (after losing 2 of the last 5 in Pride) against Liddell and lost. THen he beat Keith Jardine (who beat Liddell). THen he lost to Rampage Jackson. Not exactly losing too bad.

Yes, they drug test, but I have heard that they know ahead of time when they are being tested (right before the fight).

He lost to two heavy weights in pride, one weighed 270lbs. I can clearly see he does not come out with the same killer instinct. He was on something in pride and now he is not. He is no longer a fearsome fighter, aka the axe murderer. When you're one juice 31 does not mean 31, you can be stronger and more aggressive than a 21 year old. I guess time will tell, who's opinion is correct.

peace

 

[280]

i wouldnt say he was losing because he wasnt juiced anymore, someone that has never done juice would say something like that. we are talking about the best, everyone loses at some point.

Are you saying juice does not help performance. Where have you been, Barry Bonds, I could go on and on. Bro have you ever fought on the juice and off the juice? For some, they are two different people. Why are the superstars from Pride not doing as well in the UFC? Drug testing.

 

[gordo14]

Bump.............

I know this is a bodybuilding board, but we all need to live balanced lives. This is another hobby of mine. Anyone else care to chime in?

 

[dapit26]

Any thing unorthodox, snorkel training, splitting wood (train like Rocky when he fought the Russian), Lots of kettle bell training, bear hug and/or grip strength routines, power cleans etc... My camp (Visions MMA) we have Rob Radford (who's also Rich Franklins boxing coach) and he has us do a lot of hardbody training, to strengthen those muscles you won't hit in the gym and also toughening your body. I also really incorporate burst training in my regimen. I was competitively powerlifting, got a state record bench in 06, juniors but I became to bulky and was fighting at 205 (5'6"). If you're too damn bulky you'll lose some reach and you said you're really concerned with Muay Thai. You'll definitely want all your reach if that's your focus. Being huge isn't all that bad, like I said I was fighting about 40 pounds more than I wrestled in college but kept it simple, take downs, gnp, submissions but stand up, fuck I'ld be eatin jabs all day long! Just like any lifting routine, you have to find something that benefits you. Where do you need to focus the most; agility, strength, speed. I'd say experiment around, check out some of the Navy seals workouts. My first kano ju jutsu trainer had us doing strict military programs (without weights) but they sure did help in the cage/ring.

 

[xxsuprman22xx]

not sure if this applies, but when i want to increase my endurance in anything i up my cardio, it works for me. when my cardio ability jumps up so does my endurance in anything i do.