Olympic Lits for MMA?

[Club27]

Sorry, I didnt know whether to put this in the Oly Lifts thread or here

im familiar with all the lifts

but i have no idea what kind of routine to put together to get the most benefit for MMA

Any suggestions?

edit: fuuarrk i spelled "lifts" wrong

[ftwrestler]

Sorry, I didnt know whether to put this in the Oly Lifts thread or here

im familiar with all the lifts

but i have no idea what kind of routine to put together to get the most benefit for MMA

Any suggestions?

edit: fuuarrk i spelled "lifts" wrong

many possibilites here

PM me

[Vante]

I would also like to know more about this.

[TE]

many possibilites here

PM me

no homo.

[Bakun]

No one wants to post anything? Is this top secret stuff? :P

I've recently started the 5x5 stronglifts program, i'm 3 weeks in and loving it, what do you guys think about such a program?

[racketteer]

No one wants to post anything? Is this top secret stuff? :P

I've recently started the 5x5 stronglifts program, i'm 3 weeks in and loving it, what do you guys think about such a program?

it's great for general strength. what are you lifting now?

[shredorded]

I would do Oly lifts and intergrate other things like the prowler, tire flips, heavy bag lift and press, slams etc as well.

[feint15]

Olympic lifts are great to throw in your strength training here and there. Remember though, in MMA, heavy lifts don't always translate into superior strength in the clinch or on the ground. Really, the best way to develop really effective mma strength is to roll and clinch as much as possible: learn to read your opponent and how he uses his strength, then use it to your advantage to time when it's best to apply your strength.

In terms of off-the-mat strength training, a basic program like Bakun recommended is great or something simple like the "Starting Strength" or "Power to the People" programs are good too. I'm currently following the "Westside for Skinny Bastards part 3" template. It's the ****. Google search it, it's a free program. Like I said though, rolling and clinching is more important than weight lifting, but weight lifting is an excellent supplement.

Hope that helps your cause Club27,

Cheers

[Vante]

I am doing a variant of starting strength at the moment....

All 3 X 5

Squats
military press
BB rows

Deadlifts
Bench (I may just switch this up with clap pushups because I lack explosiveness in my upper body, and shoot for a higher rep range)
Pullups

I am looking to add hang power cleans somewhere in there too!

It does get a bit much in terms of volume, due to the drills and circuits that we do in class...

I sometimes even skip a day of weight training and do it only twice a week.

[D-10]

i know this seems to be a dead thread but i'll leave a post for anyone who happens to stumble on it if your training for MMA obviously i assume you have all the boxing/ wrestling/ grappling workouts already set. now if your looking to add olympic lifts into your training then i would recommend them once a week preferably on a lower body strength training day. i would say once a week becuz while the lifts do posses great benefits to a fighters overall athleticism they also put the body under very serious strain due to all the muscle fiber in your body being forced to activate in fractions of seconds, with a presumably heavy weight given the lifts designs. i also recommend doing them on leg day becuz heavy squatting and deadlifting causes most of your body's muscle fibers into action anyway so the strain of the olympic lifts will not be as much of a neural shock. so your lower body training should look somewhat like this.
2 Olympic lift variations: 4-5x5
2 knee lifts (squat/deadlift):4-5x5
2 hip lifts (RDL/Back extensions): 5x5
2 core exercises.
know this quite a bit but i felt this was the best design for including olympic lifts into a fighters program

[CMonster23af]

I'm currently following the "Westside for Skinny Bastards part 3" template. It's the ****. Google search it, it's a free program.

I'd definitely give this program a look. I use it too and like the way it's structured. I'd post a direct link but it seems I need 30 posts to do so, lol.

But yeah, as others have said, the best way to increase functional strength for MMA is to grapple, wrestle, clinch, spar, etc.

[ftwrestler]

they have their place.

heavy compounds are important too

[awkwardturtle22]

For athletic training the Full Snatch is king. Nothing trains your explosiveness, balance and core strength the same way. On the whole though I think olympic lifts should only make up a small part of a fighters routine. Technique, more than muscle strength or power, tends to be a major hurdle to overcome, and without proper coaching you're never going to hit the limit of what you can physically snatch or clean and jerk. There is a major time investment required to really understand these lifts fully, and athletic trainees are better off using that time for other, more directly beneficial exercises that don't have such a barrier to entry, like deadlift speed pulls and box jumps.

Add to that that most people have no freaking idea how to program an olympic routine or properly perform the movements. An improper catch is a lot of repetitive stress on the wrists, and if your shoulders aren't strong and flexible the snatch can beat them up, or stress the elbows. I lift three times a week full body; full squat, deadlift, snatch/farmers walk/box jump/other assistance. If you don't have a fight or tournament coming up I don't think dynamic work really needs more that one or two days, and two is pushing it.

[NorwichGrad]

For athletic training the Full Snatch is king. Nothing trains your explosiveness, balance and core strength the same way. On the whole though I think olympic lifts should only make up a small part of a fighters routine. Technique, more than muscle strength or power, tends to be a major hurdle to overcome, and without proper coaching you're never going to hit the limit of what you can physically snatch or clean and jerk. There is a major time investment required to really understand these lifts fully, and athletic trainees are better off using that time for other, more directly beneficial exercises that don't have such a barrier to entry, like deadlift speed pulls and box jumps.

Add to that that most people have no freaking idea how to program an olympic routine or properly perform the movements. An improper catch is a lot of repetitive stress on the wrists, and if your shoulders aren't strong and flexible the snatch can beat them up, or stress the elbows. I lift three times a week full body; full squat, deadlift, snatch/farmers walk/box jump/other assistance. If you don't have a fight or tournament coming up I don't think dynamic work really needs more that one or two days, and two is pushing it.

As much as I get excited when other athletes do Oly, and as much as I actively encourage other lifters to become full-time Oly lifters, I agree with this 100%... ^^

It's true that Oly is a sport in itself, but the carryovers to other sports are amazingly impressive. If OP is serious about incorporating Oly, I would highly suggest getting a competent coach to cut your learning curve and eliminate the possibilities of injury as a self-taught lifter. Good luck!!

[YoungWilliam]

I do a ton of olympic lifts along side wrestling and boxing. Snatches, overhead squats, cleans, presses all good. I do hang snatch, oh squat, power and hang clean and hang clean and press.

[WilliamIron]

you always need to be training for explosive power. Olympic lifting is more towards the sport. Takes years to develop the clean, hang clean, snatch etc...

Focus on lifts geared more to your fighters for power. And if you are going to clean use sand bags weighing from 50lbs to 150lbs. I would stick with push presses

done just one example of using the bar in a ballistic power movement. Great for fighters.

[NextNextLevel]

OL are great, if u want help with a routien PM me im studying strength and conditoning at uni i can help u out.