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2006/02/20, 04:38 PM
Hey everybody...
I compete in Mixed Martial Arts fights and would like to know if anyone knows of some key exercises that work on strength without the bulk.
My current routine consists of working all muscle groups with 3 sets of 10, 8, 6 on most of them. I am trying to focus on exercises that will not interfere with my speed.
If anyone would like to see my current workout routine I would be glad to post it.
Also, for you to know, i am 5'4" and 125 pounds.
Thanks,
J
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2006/02/20, 06:22 PM
Try doing a search it's been discussed quite a bit. There's even a post near the top in one of the forums called 'strength without muscle'
Yes post your workout so we can get idea what you're doing
Generally you should be using big compound movements: squat, deadlift, bench press, pull ups, chins, etc....
You might also want to train heavier than 10,8,6...in the 1-5 power range...the way you're training you're most likely to gain muscle..
You might want to ask wrestler125 for advice as well since he's into MMA and he's very knowledgeable into applications of strength training for MMA...
Might also want to check out Sherdog.com it's a community for MMAers and there have their own strength/powerlifting page there....
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2006/02/20, 08:06 PM
You fight mixed martial arts at what division? I am yet to find a tournament with anything under featherweight.
Not a big fan of the Sherdog strength training pages.
Defianetely check out "strength without muscle".
What is your background? The type of training I recommend depends on the type of athlete. For example, I am a wrestler with backgrounds in ju-jitsu and sambo, so I focus a lot on maximal strength at different angles.
How often are you rolling? Hitting the pads? Whats your regular (Non-weight) schedule look like? This will influence the way you can weight train. Also, how old are you and how long have you been training for?
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Iron and chalk.
Pain is only temporary, it is in your mind. If you can still walk, then you can still run.
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2006/02/21, 01:53 PM
Thanks, I will have to check that stuff out menace. And I will get up my current routine as soon as I can find the time.
Wrestler125, Currently I fight in featherweight. I tend to have to fight up to around 135 due to the limited amount of people at my weight.
My background consists of Kickboxing, Muay Thai, and Jiu Jitsu, as well as some Judo. When back at home I train with my team, Fightworks, 5-6 days a week. Unfortunately being at college has its disadvantages and I am limited to rolling around 1-2 times a week, but can still hit the bags and spar as much as I want.
I am 20 and have been training in MMA for going on 5 months now, however I have a wrestling background of almost 10 years.
You can check out our school at http://www.Fightworks.net
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2006/02/22, 03:54 PM
I would follow an upper/lower conjugated split then. I would cut out a lot of the repetition work though.
I would however, as a grappler, focus more on pulling strength than pressing strength.
As you come up on a fight, I would cut out a lot of the ME work and focus on my speed work.
I am familiar with fightworks. They are a Gracie jui-jitsu school. I train with Royce whenever I can afford it in NYC.
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Iron and chalk.
Pain is only temporary, it is in your mind. If you can still walk, then you can still run.
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2006/02/23, 12:14 PM
Ok. I thought that i should focus more on pulling strength than on pushing, but was not completely sure. I am used to lifting for size, so the switch is a little different for me. As for speed work I think I have that one covered.
It is always good to hear that our name is getting out there. We tend to train with Relson whenever he can get into the area, usally a pretty good session.
If you are ever down in the area you should stop by and see what we are all about.
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2006/02/23, 02:05 PM
Not sure about the area, only know that it is a GJJ school. I don't get to practice with the crew at team renzo nearly as often as I would like. It's becoming such a pain to train around here, I'm wondering if its worth even continuing to compete.
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Iron and chalk.
Pain is only temporary, it is in your mind. If you can still walk, then you can still run.
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2006/02/23, 08:35 PM
Yeah, I understand how that goes. We are a Relson GJJ school about 15 min from DC, inside of VA.
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2006/02/23, 11:15 PM
What do you mean by having speed work covered? I'm not sure you understand what I am suggesting...
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Iron and chalk.
Pain is only temporary, it is in your mind. If you can still walk, then you can still run.
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2006/02/24, 04:25 PM
Oh, I meant by that I know many of the exercises to use for speed training. Not that I currently use them, but that I will have to begin them.
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2006/02/24, 04:30 PM
the exercises are basic compound movements...
powerlifting exercises as well as variations of olympic lifts....for CAT...
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