Christian,
I’m wondering what kind of training you think you would recommend to someone getting into MMA and wanting to put on only the kind of muscle that would help them in the cage. To be as efficient, explosive and powerful as possible but then also I would assume there would be a need for muscular endurance. Is it possible to train a certain way that would give you that explosive strength muscle with endurance or would you also have to train more slow twitch muscle that would rely on glycogen and not purely fast twitch.
Just looking for some thoughts and opinions from CT and anyone who wants to chime in I realize you aren’t an MMA coach but maybe you’ve thought about this before maybe you’ve even worked with MMA’ers?
Maybe low rep work as well as high reps and speed work. Working in more than one of the percentage ranges you talked about in your latest article.
Just to clarify a bit I know you aren’t an mma trainer and I’m not looking for a program but just thought you would probably know how to train with weights to put on muscle with those qualities in mind ie: lifting to put on explosive muscle while also lifting for muscular endurance.
Maybe I’m just thinking about this the wrong way and by doing anaerobic training as well as lifting explosively and training for strength you are giving this explosive muscle endurance?
Preface: I’m not a trainer. I’m just a guy that does MMA and also likes to lift.
Muscle is muscle. You can put on muscle with minimal fat by pursuing any strength program, assuming your diet is in order. I put on 15 lbs. of muscle (very minimal fat gain) in a 4-5 month time-frame on Texas Method. Lots of steak and vegetables. For you, the most important thing will be to slowly increase your mass until you’re near the top of your desired weight class. In other words, slowly increase your calorie intake and carefully gauge your weight gain during the process. Just make sure it’s clean.
But it sounds like you’re looking for power-endurance. You have to train for that?it is a SKILL you learn (i.e., power output in a fatigued state). After you’ve gained enough strength/weight, then start looking to programs that build that. I recommend Ross Enamait’s site for a lot of information. He trains fighters and is an absolute monster himself.
Hope that helps a bit. CT or anyone more knowledgeable (not hard to be) can feel free to supplement or correct me.
-J
Okay, I do not fight MMA. I’m simply just a grappler. I love training BJJ and have a few matches under my belt. I am also currently training for Pro Wrestling. I’ll give you some advice that has helped me.
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Power Snatch - Like I mentioned in another thread, I PS pretty much everyday with great results. Obviously going to build great power.
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Push/Pull/Squat - After my HFSW I will perform a simple routine. Focus on Pushing one day (I do some combination of Jerks, Push Presses, Bench Presses, Dips, Plyo Pushups), Pull Day (DL, SGHP, Chin-up, whatever) and Squatting (lots of jumping too). Simple and effective.
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Complexes - Complexes are my number 1 go to for conditioning. Holy shit. These build POWER obviously, but the conditioning aspect is second to none for me. Snatch Complex is my favorite. If you can rep out complexes with good form for a few minutes, I’ll be damned if the other guy will want to mess with ya!
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Carries - Also a great work capacity movement. Love it. Just carry heavy weight for time or distance. Plenty of articles about these.
I could write more but this is the basis of my own training and I do just fine. I don’t fight in the cage, but I do train to be as athletic as possible, and I am very strong and quick on the mat and in the ring (for a 240 pounder).
HFSW, Push/Pull/Squat, Complexes/Carries.
[quote]LordDogwood wrote:
Christian,
I’m wondering what kind of training you think you would recommend to someone getting into MMA and wanting to put on only the kind of muscle that would help them in the cage. To be as efficient, explosive and powerful as possible but then also I would assume there would be a need for muscular endurance. Is it possible to train a certain way that would give you that explosive strength muscle with endurance or would you also have to train more slow twitch muscle that would rely on glycogen and not purely fast twitch.
Just looking for some thoughts and opinions from CT and anyone who wants to chime in I realize you aren’t an MMA coach but maybe you’ve thought about this before maybe you’ve even worked with MMA’ers?
Maybe low rep work as well as high reps and speed work. Working in more than one of the percentage ranges you talked about in your latest article.[/quote]
Strength training-1-5 reps, work on starting strength, compound movements.
Explosiveness- 1-5 reps, work on starting strength, 20-40% of 1 rep max, moving weight as quickly as possible, exercises such as high pulls from floor or hanging position, weighted jump squats, explosive push ups.
Get a good understanding of energy systems, the most important, even for amateur MMA, is the Aerobic Energy System. The best purchase I ever made was Ultimate MMA Conditioning by Joel Jamieson, and his website 8weeksout is great. It changed everything I thought I knew on training and block training format. Good luck!
Thanks for the help guys I will look into some of this and modify some things. I always thought complexes would probably be a good place to start.