Resistance training systems in MMA

[nikeoneplatinum]

believe it or not, bodybuilders tend to be very feminine, they wouldn't make for good fighters

[tyricon]

hey, you've got a lot of good info, sounds like it can be really useful, i was just curious where did u find all of the information about they types of training you wrote about

[TriangIeChoke]

Some complexes I have discovered through nights of internet research:

Couture Complex
Bent rows x8
Upright rows x8
Military press x8
Good morning x8
Lunges x8 (each leg)
Squat push press x8
Deadlift x8
1 minute’s rest. Do 6 sets.

Bloody Complex
Bloody Barbell Complex
Overhead squat for 10 reps
Hang clean for 10 reps
Standing military press for 10 reps
Bentover row for 10 reps
Lunge for 10 reps on each leg
Romanian deadlift for 20 reps
Front squat for 10 reps
Standing calf raise (barbell across upper back) for 30 reps
Bloody Dumbbell Complex
Standing hammer curl for 5 reps
Standing alternating shoulder press for 10 reps with each arm
Forward lunge for 10 reps with each leg
Bentover alternating row for 10 reps with each arm
Reverse lunge with overhead press (palms facing each other) for 10 reps with each leg
Romanian deadlift for 20 reps
Standing calf raise (arms hanging at sides) for 30 reps
Bloody Barbell Complex
Rest 2 minutes
Bloody Dumbbell Complex
Rest 2 minutes
Bloody Barbell Complex
Rest 3 minutes
Bloody Dumbbell Complex
You're Done
Note: When you repeat the barbell and dumbbell complexes, you'll need to reduce the load by at least 20% to fulfill the rep requirements

Javorek
Javorek's Barbell Complex 1:
Barbell Upright Row x 6
Barbell High Pull Snatch x 6
Barbell Behind the Head Squat Push Press x 6
Barbell Behind the Head Good Morning x 6
Barbell Bent Over Row x 6

Javorek's Barbell Complex 2:
Barbell Upright Row x 3
Barbell High Pull Snatch x 3
Barbell Behind the Head Squat Push Press x 3
Barbell Behind the Head Good Morning x 3
Barbell Bent Over Row x 3

Javorek's Barbell Complex 3:
Barbell Regular (Supinated) Curls x 6
Barbell Upright Row x 6
Barbell High Pull Snatch Regular or From Hip x 6
Barbell Bent Over Row x 8
Barbell Behind The Head Press x 6
Barbell Behind The Head Good Morning x 10
Barbell Behind The Head Squat Push Press x 6
Barbell Behind The Head Seated Press x 6
Barbell Regular (Supinated) Curls or x 6
Barbell Upright Row x 6

Javorek's Barbell Complex 4:
Barbell Regular (Supinated) Curls x 3
Barbell Upright Row x 3
Barbell High Pull Snatch From Hip x 3
Barbell Behind The Head Press x 3
Barbell Behind The Head Squat Push Press x 3
Barbell Regular (Supinated) Curls x 3

Javorek's Barbell Complex 5:
Barbell Upright Row Medium Grip x 6
Barbell High Pull Snatch Medium Grip x 4
Barbell Bent Over Row Medium Grip x 4
Barbell Alternate Leg Step Up On Box x16
Barbell Good Morning x16
Barbell Upright Row Medium Grip x 6
Barbell High Pull Snatch Medium Grip x 4
Barbell Back Squat Jump x 8

Bear Barbell
5 circuits of 5 rounds w/ 1 minute rest
Hang clean x1
Front Squat x1
Push Press x1
Back Squat x1
Push Press x1

The Chief
5 rounds of 5 minutes w/ one minute rest
Power Clean x3
Push-ups x6
Bodyweight Squat x9

I don't understand Javorek... are we supposed to do all of them one after each other?

Also which one gives the best results to be able to last real rounds in a MMA fight?

[Hemilz]

very cool

[SantiagoPanduri]

hey, for the 2.3 PERIPHEAL HEART ACTION SYSTEM :

An example of one of my versions would be

1 min non stop punching on a heavy bag
1 min 75 lb heavy bag slams
1 min 25 lb DB hammer curls
1 min 35 lb kettle bell one hand clean and press
1 min burpees
1 min 100lb squats
1 min 45 lb power thrust
X3

you would do one minute of all these exercises one after the other and then rest or do it all non-stop? meaning 1min punch,1min heavybag......etc, all 7 exercises one after the other non stop then start again and so on for 3 times? so it would be 3 rounds of 7 minutes?

[SantiagoPanduri]

anything?

[MisterBrian06]

"*circuit training SHOULD NEVER BE USED IN PLACE OF CARDIO TRAINING"

Above. Why is that? The Peripheral system that you favor sounds much like a circuit style system. It also sounds similar to a crossfit workout.

[a-dog]

I don't usually post here but figured I'd throw it out there and see if any of you guys could help. I recently saw a video of a guy doing some training with some "battling ropes" and thought it looked pretty cool. I looked more into it and the ones being sold online are pretty damn expensive. any tips or tricks on how to get a 50 foot battling rope for a price that won't put me out of house and home? A buddy of mine suggested looking into a marina which I'm gonna do....any other suggestions?

[RobbiePalmer]

I read over post from page 1 all the way to page 3, my head hurts and I kind of know now what I missed out on in High School when the baseball team invited me to hang out in the back of the buss with them.
Interesting first write up very well put together. (don't know if it was a copy and paste) Non the less good info. I was a little shocked at the lift numbers you posted for bench, or Dumbbell press. I know you have more in you than that.

I did like the word battle about people being fat or not, wasn't the nicest way to talk trash? But hit me funny for some reason.

[Horny Goat Weed]

Heres a good full body template

http://www.athletics.ucr.edu/strengt...tbworkout.html

[ka_of_fire]

Hmmm... I found that using weighted leg weights are pretty good when doing other workouts that do not require you to jump just because your body will adapt to the leg weights and when you take them off you'll feel light as a feather but you'll be able to hit like a freight train. Also if you are able to go to a pool practice training in the water for the added resistance that will help.

[xxxDAxBEASTxxxX]

"Under normal situations 40% of your 1-rm is about 75-145 reps until fatigue!!!!!! 60% is about 35-57 reps!!!!! "


no. absolutely ridiculous.

[ftwrestler]

"Under normal situations 40% of your 1-rm is about 75-145 reps until fatigue!!!!!! 60% is about 35-57 reps!!!!! "


no. absolutely ridiculous.

how would it not be?

[Garrett6]

Thanks for sharing, you really took the time and broke this down into something thats easy to understand. You make some valid points.

[wanaBsedated]

"*circuit training SHOULD NEVER BE USED IN PLACE OF CARDIO TRAINING"

Above. Why is that? The Peripheral system that you favor sounds much like a circuit style system. It also sounds similar to a crossfit workout.

timed circuits and complexes are one of the best ways to do cardio lol

[EmbarassYou]

believe it or not, bodybuilders tend to be very feminine, they wouldn't make for good fighters

dem short limbs, dem narrow waist bad for wrestling

[wanaBsedated]

How does one condition to be an mma fighter?

Increase absolute strength : max effort method
Increase speed strength and endurance: Dynamic effort method and repetition effort method.

do sprints and complexes, working the energy systems involved in the sport... I guess you could run a little here and there for aerobic fitness or to cut weight

Its not a mystery AT ALL. It doesnt really matter what you do as long as youre hitting the energy systems and challenging your whole body to do so. You could do it through kettlebells, oldschool javoreks, uphill sprints, tire flips... I think in this case its best to do what you like to avoid boredom. Of course if you have any certain weakness, work it.

I personally think sled work, sprints and 1-2 complexes a week are plenty.

Keep in mind that the stronger you are, the less motor units your nervous system has to recruit for an action so that will on its own work to increase endurance.

www.westside-barbell.com

[Horny Goat Weed]

Keep in mind that the stronger you are, the less motor units your nervous system has to recruit for an action so that will on its own work to increase endurance.

That sounds good in theory but there aren't many real life examples. Guys like Karlos Vemola and Mariusz Pudzianowski were always the strongest guys in the cage when they fought yet they gassed within minutes of the opening bell. Wrestlers are usually the bigger and stronger athletes when they fight yet have some of worst cardio in the sport. I would of thought that the principle of specificity still reigns true, if you want to improve your cardio then you need to work your cardio.

[wanaBsedated]

That sounds good in theory but there aren't many real life examples. Guys like Karlos Vemola and Mariusz Pudzianowski were always the strongest guys in the cage when they fought yet they gassed within minutes of the opening bell. Wrestlers are usually the bigger and stronger athletes when they fight yet have some of worst cardio in the sport. I would of thought that the principle of specificity still reigns true, if you want to improve your cardio then you need to work your cardio.

They are poor examples and i never said to not do cardio. I just said that developing strength to a relative maximum was the best way to train for strength followed by doing cardio within your sport's energy requirements.

[Prometheusboy]

In high school

I weight trained, bulked up, but unfortunately felt terrible. I had an internal health problem. I msintain my ability to fight. I demolished my older brother when I was 10. He was 16. I read Ted Manuscos kung fu for young people.

I really dont know if Ill live to 50. Im 40 next year.

But Ive been fearless with scum bags. Stand up to their face. Its 75% psyche and timing. So I am not super fit, but I like to be able to fight hard

I thought itd be good if people saw a physically washed up crip like me still able to life and do ****. Im hoping you have a good day man. I just joined this

[Prometheusboy]

My phyical illness is plantar fibroma, l & r foot (non cancerous), hereditary angio edema 1:50, 000, low immunity IgG > 1in 100, 000, hyper LDLp from liver not diet, 1600 (crisco in arteries) so I take meds, cant do many excercises.

It really sucks. Im not afraid of much. I dont like conflicts in public, just ready for community policing. I put a guy out this month. I could die this year. I just want to bs with some people

[ftwrestler]

How does one condition to be an mma fighter?

Increase absolute strength : max effort method
Increase speed strength and endurance: Dynamic effort method and repetition effort method.

do sprints and complexes, working the energy systems involved in the sport... I guess you could run a little here and there for aerobic fitness or to cut weight

Its not a mystery AT ALL. It doesnt really matter what you do as long as youre hitting the energy systems and challenging your whole body to do so. You could do it through kettlebells, oldschool javoreks, uphill sprints, tire flips... I think in this case its best to do what you like to avoid boredom. Of course if you have any certain weakness, work it.

I personally think sled work, sprints and 1-2 complexes a week are plenty.

Keep in mind that the stronger you are, the less motor units your nervous system has to recruit for an action so that will on its own work to increase endurance.

www.westside-barbell.com

aside from your west side barbell link

i agree 100%. it is all about specificity

[strongmegapower]

Interesting thread. For my MMA training I do mostly weight training (Bodybuilding diet plan, training plan) and HIIT. The HIIT part is critical. Run stairs vigorously for a minute, then a minute break and so forth till I can no longer walk. That mimics the bursts used while fighting along with my renewed muscle mass. You have to have both.

No need for long, drawn out cardio sessions like running marathons and the like. That is a total different goal targeting different muscles and leaves one unprepared for fighting. Though Nick Diaz does 42 KM Triathlons. I am amazed.

[CaseyJamess]

3x5, 5x5, 3x3 on compounds,

couple of sprint sessios,
couple of barbell complexes/circuits

Hitting pads and drilling combos/general practice is killer friggin cardio tho!

[acaveman]

Epic read! Cheers

[bsmith780]

Nothing wrong with a little resistance training

[ATW90]

because of the many resistance training threads that have been made in the past couple months i decided to do a write up which will hopefully anser some questions. here ya go.

Great write up

[DrHeckleMrLied]

Dope thread, thanks for all the great info.

Does it smell like updog?

[tnway]

nice