bignac1
02-19-2009, 06:30 PM
I made this thread based on everything I've picked up and everything I know about training for MMA. I am by no means a pro, but I know alot more then the average guy who watches UFC. Hopefully this gets stickied Feel free to add anything that you know.
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Martial Arts -
For MMA training, these are the 4 most effective Arts.
-Brazilian Jiu Jitsu (Gracie Jiu Jitsu)
-Boxing
-Muay Thai (Thai kickboxing)
-Wrestling(Greco roman, freestyle, submission wrestling ,etc)
One is not more important than the other. Why do you think its called Mixed Martial Arts? Because that is exactly what it is? You need a good standup game (Boxing and Muay Thai), a ground game(Gracie Jiu Jitsu) and takedowns(wrestling). The more you know, the more you can counter. How can you defend against a good wrestler if your not a decent wrestler yourself? How can you defend aginst submission attempts if you don't have a decent ground game? It's impossible.
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Strenght, Conditioning -
You are not trying to be a bodybuilder so you have to stop thinking like one(assuming you lift weights, as this is a bodybuilding site). You should not be 12 reps as a bodybuilder would do. The goal for MMA is power and endurance. For power, you should be looking for 4-6 reps of high weight (80% of 1RM) and 5 sets. Also, weights aren't everything. Olympic style lifts are great for MMA. Bodyweight exercises another method of getting stronger.(Ab workouts, chinups, pullups, pushups). Power is not only strenght either. It is a mixture of explosiveness and strenght. For explosiveness, look into some plyometric exercises.(Plyometric Pushups*Clap pushups*, box jumps, jump squats, high knees, burpees, etc.)
As for endurance, you should be doing high reps and low weight. Your rep count should be around 30-40 reps and the last rep should be difficult but not impossible.
As for conditioning, it has been proven that short bursts of doing something at 100% with many reps with little rest is just as good as doing something for a long time and a slower pace(Sprinting for 30 seconds, rest for 1 min and repeat) Circuits are great for MMA. Set yourself up a circuit (5-10 stations, 1 minute each station, no rest in between, repeat)
Ex:
Jump Rope
Burpees
Pushups
Sprints
Sprawls
Repeat.
Long distance runs are good also but mix it up.
Links-
http://rosstraining.com/ (Great training articles, this guy is amazing.)
http://buildingbodies.ca/exercise/randy-couture-workout-for-mma-conditioning/ (Randy Coutures grappling endurence circuit.)
http://www.kombatclinic.com/article_Tabata_Squats.htm (Tabata Drill, check it out)
http://www.exrx.net/Lists/PowerExercises.html (Plyometric exercises and Olympic Lifts)
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Flexibilty -
You NEED to be flexible to be a fighter. You need flexible hips, legs, etc.
Here's some good stretching videos.
http://www.youtube.com/watch?v=BkFYtCBW9tw
http://www.youtube.com/watch?v=sQSUJFUIWgs
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Your MMA diet -
Like any other athlete, your diet is important. Your should be eating 800-1000 calories more then your BMR(Base Metabolic Rate). You should be consuming lots of complex carbs, around 3/4g protein per Lb of body weight, healthy fats(Unsaturated fats, Omega 3's) and 3-5 portions of veggies(or more) per day. Try not to eat alot of saturated fats, foods high in salt and foods high in sugar). With poor diet, your energy level lowers. When your evergy level lowers, you're screwed) Drink 1-1.5 Gallons of water a day (or as much as possible).
http://www.bmi-calculator.net/bmr-calculator/ (BMR calculator)
http://en.wikipedia.org/wiki/Macromolecule (Macromolecules and how they work)(protein, fat, carbs and nucleic acides)
__________________________________________________ _______________
Supplements you should be using -
Fish oils, whey protein and a multi-vitamin is all you need. There are other usefull supplements that can be used for this kind of training but those are the basics.
__________________________________________________ _______________
Martial Arts -
For MMA training, these are the 4 most effective Arts.
-Brazilian Jiu Jitsu (Gracie Jiu Jitsu)
-Boxing
-Muay Thai (Thai kickboxing)
-Wrestling(Greco roman, freestyle, submission wrestling ,etc)
One is not more important than the other. Why do you think its called Mixed Martial Arts? Because that is exactly what it is? You need a good standup game (Boxing and Muay Thai), a ground game(Gracie Jiu Jitsu) and takedowns(wrestling). The more you know, the more you can counter. How can you defend against a good wrestler if your not a decent wrestler yourself? How can you defend aginst submission attempts if you don't have a decent ground game? It's impossible.
__________________________________________________ _______________
Strenght, Conditioning -
You are not trying to be a bodybuilder so you have to stop thinking like one(assuming you lift weights, as this is a bodybuilding site). You should not be 12 reps as a bodybuilder would do. The goal for MMA is power and endurance. For power, you should be looking for 4-6 reps of high weight (80% of 1RM) and 5 sets. Also, weights aren't everything. Olympic style lifts are great for MMA. Bodyweight exercises another method of getting stronger.(Ab workouts, chinups, pullups, pushups). Power is not only strenght either. It is a mixture of explosiveness and strenght. For explosiveness, look into some plyometric exercises.(Plyometric Pushups*Clap pushups*, box jumps, jump squats, high knees, burpees, etc.)
As for endurance, you should be doing high reps and low weight. Your rep count should be around 30-40 reps and the last rep should be difficult but not impossible.
As for conditioning, it has been proven that short bursts of doing something at 100% with many reps with little rest is just as good as doing something for a long time and a slower pace(Sprinting for 30 seconds, rest for 1 min and repeat) Circuits are great for MMA. Set yourself up a circuit (5-10 stations, 1 minute each station, no rest in between, repeat)
Ex:
Jump Rope
Burpees
Pushups
Sprints
Sprawls
Repeat.
Long distance runs are good also but mix it up.
Links-
http://rosstraining.com/ (Great training articles, this guy is amazing.)
http://buildingbodies.ca/exercise/randy-couture-workout-for-mma-conditioning/ (Randy Coutures grappling endurence circuit.)
http://www.kombatclinic.com/article_Tabata_Squats.htm (Tabata Drill, check it out)
http://www.exrx.net/Lists/PowerExercises.html (Plyometric exercises and Olympic Lifts)
__________________________________________________ _______________
Flexibilty -
You NEED to be flexible to be a fighter. You need flexible hips, legs, etc.
Here's some good stretching videos.
http://www.youtube.com/watch?v=BkFYtCBW9tw
http://www.youtube.com/watch?v=sQSUJFUIWgs
__________________________________________________ _______________
Your MMA diet -
Like any other athlete, your diet is important. Your should be eating 800-1000 calories more then your BMR(Base Metabolic Rate). You should be consuming lots of complex carbs, around 3/4g protein per Lb of body weight, healthy fats(Unsaturated fats, Omega 3's) and 3-5 portions of veggies(or more) per day. Try not to eat alot of saturated fats, foods high in salt and foods high in sugar). With poor diet, your energy level lowers. When your evergy level lowers, you're screwed) Drink 1-1.5 Gallons of water a day (or as much as possible).
http://www.bmi-calculator.net/bmr-calculator/ (BMR calculator)
http://en.wikipedia.org/wiki/Macromolecule (Macromolecules and how they work)(protein, fat, carbs and nucleic acides)
__________________________________________________ _______________
Supplements you should be using -
Fish oils, whey protein and a multi-vitamin is all you need. There are other usefull supplements that can be used for this kind of training but those are the basics.