What kind of strength and conditioning program is the best for MMA?

Squats and milk?... wrong forum?.. yeah probably. But in all seriousness.. Rings for sure.. lots of pull up variations. If you're capable of doing Olympic lifts.. clean/jerk.. and snatch or power snatch. Great for explosive power.. but be careful if your shoulders are sensitive. And nothing beats a good Javorek complexes(barbell complex) for conditioning... they love them at the Olympic training center :P and they will kick your ass. I know randy couture is big on them.. but its obvious why.

Maximal strength should definitely be hit as well imo with some low rep heavy squats, deadlift, bench(not necessary but good.. pull ups are more practical especially weighted), and overhead press.

Mix it all together how you see fit... and do a 3-5 week cycle then take a deload week to recover.

Short running drills, sprints, stairs, ladders. then move into high intensity light weight high reps circuit. Focusing on switching from upper body to lower body of ten to 12 different exercises 20 to 30 reps each performed for quick time. Your circuit should be 200 plus reps in less than 5 mins. 4 evolutions on the circuit with 2 minutes rest between circuits. Total of almost 60 min endurance workout. Works for my guys

Wow thanks alot guys i really appreciate all the advice!! :)

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Originally Posted by Dennis Martinez

KETTLE BELLS and OLYMPIC RINGS

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I agree with the above statement to some extent. Speaking as a Certified Strength and Conditioning coach I believe kettlebells and suspension training play a part in S&C for mma, but should be the whole program, the same with crossfit. Admittedly my knowledge on this is sketchy so I will not slag it off, but it is my understanding that this very endurance based. Steer clear of bodybuilding split routines, Stick to compound moves such as Squats, Deadlifts, Rows (1 arm/Bent Over), Bench, Shoulder Press. Add power moves such as Cleans, Snatches and Plyometrics to increase your explosive power. Do these 2-3 times per week with 1-5 sets of 2-6 reps. And then do crossfit or metabolics circuits (3-5 rounds of 5 mins work) to prepare for the endurance strength needed for the fight.

Hope this helps.

Ian

Caveman all day!

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Originally Posted by Ryan Cook

For cheapos, there's always crossfit.

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I'm personally not a fan of crossfit.. they take old ideologies and methods that have been used forever.. rebrand it and call it their own. But thats the company... cleans and complexes are good times. Not a fan of kipping pullups though. But I will say crossfit has marketed themselves well and at least they have gotten the masses to workout. /offtopic