I just want to get different opinions on strength and conditioning.
I just want to get different opinions on strength and conditioning.
My trainer does a combination of core, plyometric, muscle endurance, and strength building exercises with the emphisis on core strength and muscle endurance. Lots of circuts. Lots.
Thanks for asking the question, I am really looking hard into training to get into shape so I can fight. I am needing to loose weight. Do programs like the P90X help out with this or should I look into something different to start out with. (just to help with the weight loss and develop cardio not to learn to fight)
I have a student who swears by P90X, says he never felt so good. But like with any temporary program, once it is over you can't just start pigging out and sitting on the couch. The key to long term results is making subtle life changes in diet and exercise....calories in vs. calories out.
Crossfit is a good way to get in shape for MMA. Crossfit is a balanced full body workout that combines cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, agility, balance, coordination, and accuracy. CrossFit athletes run, row, jump rope, climb rope and carry odd objects. They frequently move large loads quickly over long distances, and use powerlifting and Olympic weightlifting techniques. CrossFit athletes also use dumbbells, gymnastics rings, pull-up bars, kettlebells, and many bodyweight exercises. I believe crossfit is perfect for MMA because not only will you receive the great conditioning when using the program, but you will also save time so you can coordinate other aspects of training such as sparring in your routine. An average crossfit routine is around 10 to 15 minutes. If you want to learn more and view an example of a workout routine you can go to crossfit.com or crossfithardcore.com. Hope this helps. Good luck!
If I was gonna do MMA I would prolly get into a kettle bell program, Joe Rogan swears by them :)
KETTLE BELLS and OLYMPIC RINGS
Agreed!Quote:
Originally Posted by Dennis Martinez
And how would you get into a kettle bell/olympic ring program?
do you have any gymnastic facilities in your area? They would know all about olympic rings and they may have a program or a personal trainer who would work with you. That type of strength would be super beneficial in MMA. Kettlebells are excellent as well. Go to your local gyms and see if they offer kettlebell classes or if they have any trainers familiar with that type of training. Good luck in your search.
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!! :)
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.Quote:
Originally Posted by Dennis Martinez
Hope this helps.
Ian
Caveman all day!
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. /offtopicQuote:
Originally Posted by Ryan Cook