Weightlifting for MMA & Kickboxing

Discussion in 'Health and Fitness' started by Mumfy, Oct 19, 2014.

  1. Mumfy

    Mumfy New Member

    Could anyone help with a weightlifting routine to compliment my MMA and kickboxing Training?? I go to training 3 times a week we do a lot of circuits and cardio to compliment but I also want to build size and strength as I fight in the top weight catagory and not for the right reasons.

    Cheers

    Mumfy
     
  2. Moi

    Moi Warriors live forever x

    Training three times a week is going to shed weight on it's own but you can't just train weight away it's going to need the right fuel
    (You can but it's not advised)

    Check out the weightlifting sections here too
     
  3. Nolan Froese

    Nolan Froese Valued Member

    Problem with MMA is they always have the most ridiculous S&C training. Give me more specifics about the intensity and volume of your workouts.
     
  4. Van Zandt

    Van Zandt Mr. High Kick

    You're going to need to eat like a horse (eat a horse, even) to put size on with all that cardio you're doing.
     
  5. LemonSloth

    LemonSloth Laugh and grow fat!

    This. Learn to love the protein.
     
  6. Van Zandt

    Van Zandt Mr. High Kick

    Borderline :ban:

    :D
     
  7. LemonSloth

    LemonSloth Laugh and grow fat!

    :D

    On topic though, I would have assumed that "Starting Strength" by Mark Rippetoe would be the default source of information to go to.

    I'm not a great one though, first time I went to the gym by myself I just grabbed the barbell and just started pressing and squatting it until I didn't feel I could do any more. Peeps like Zaad, HarryF and Fish of Doom should be able to help a lot more than I can.
     
  8. Van Zandt

    Van Zandt Mr. High Kick

    Yep. Starting Strength, Stronglifts 5x5, or any of the other programs that incorporate the "big three" (squat, deadlift, bench press) are a good springboard into long term lifting. I like to get my trainees hitting the EXRX intermediate standards before they start messing around with more advanced moves or specialised programming.
     
  9. matveimediaarts

    matveimediaarts Underappreciated genius

    In "Strength Training" by DK Publishing http://smile.amazon.com/Strength-Tr...=1414263297&sr=1-5&keywords=strength+training there are sport-specific programs for MMA, Judo, and just about all the other major sports. It may be of help to you. IMO it's ideal to find a coach, but if you can't, experiment with various routines out there to see what works for you. I like our buddy Seiken Steve's MAP log as a reference as well. :cool:
     
  10. icefield

    icefield Valued Member

    please dont fall for that whole sports specific weight training line, if you are new just deadlift, squat and bench twice a week, have a rest day eat alot and that will be enough, your sport will make your strength gains sports specific, the weight room is for general strength training
     
  11. matveimediaarts

    matveimediaarts Underappreciated genius

  12. Fish Of Doom

    Fish Of Doom Will : Mind : Motion Supporter

    icefield is right on the money. the furthest you should go towards specificity is variations of the basic moves that better emphasize the directions in which you'd exert force. which as far as i'm concerned exclusively means that you'd do well to press and row with one arm every once in a while in addition to the basics.
     
  13. Mumfy

    Mumfy New Member

    Thanks for all the replies and help. The circuits we are doing are high intensity intervals using everything from light kettle bells to lugging huge tyres around!! But would still like to strengthen to give me the edge. So will have a look at the 5 x 5 strong lift regime.
     
  14. FusionMMA

    FusionMMA New Member

    Joe Defranco has the best routine in my opinion since it's not based on percentages and the days aren't set. You focus on the bench, squat and deadlift. 4 workouts that rotate and each workout is a template so always changing as well.

    Pretty much you have an upper body and lower body max effort day, working up to a 3-5 rep max on a major lift. Then you work on assistance lifts. Then there is a lower body dynamic day (jump and single leg training) and an upper body repetition day.

    https://www.defrancostraining.com/articles/38-articles/64-westside-for-skinny-bastards-part2.html
     
  15. bodyshot

    bodyshot Brown Belt Zanshin Karate

    Theres more good advice here than I could shake a stick at and if you follow any of these suggestions your going to be well on your way to being "stronger" ok.

    Ha now for my two cents ok. first I dont know where your training, at home or at a gym what ever, this is still the advice I would give. First off sounds like you do a lot of cardio, thats a good thing, so you dont need to worry about that stuff. Now strength comes in two basic forms and that is muscular endurance and muscular power. My advice is to work first on endurance strength, try fifteen-eighteen reps for three sets ok, bench, squat, curl, even dead lift, millitary bress too ok. Do those reps and sets for four weeks. then dumb down the reps and add weight to your lifts, say ten-twelve reps for three sets, do this for four weeks alright then.

    At the end of four weeks roll it back some more to say three to six reps of heavier weight for again three sets each. Try this, its going to work, in fact I think if you do this in addition to your cardio training your going to see some good results. The wrestlers I know love this routine in the off season the say it rocks, whatever.

    Good luck my friend.
     
  16. icefield

    icefield Valued Member

    Problem is defrancos template is aimed at guys for have a few weeks or months to get ready for camp and who aren’t doing hard sports practise or matches, he has acknowledged that with the guys he has access to year round he works a basic percentage system (similar to 5,3,1) exactly like in his BLBA programme and his new programme

    I agree that its probably best not to base your programme around set percentages, but a westwide type template were you are maxing out on 1 3, or 5 rep set isn’t sustainable in the long run unless you are on gear
    Personally id prefer an athlete to work a whole body template (allows more time for recover) especially in season (which is what all combat athletes are really) and no real need for an upper body rep day if you are training circuits in your MMA class
     

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