Workout plan for MMA - JP Fitness Forums

Jokerz · 02-14-2008, 11:44 AM

Does anyone have any recommendations for a workout program that would be targeted for a MMAist? I've been lifting 3 days a week, on top of BJJ/MMA 5 days a week. So a program that does 3-4 days lifting would be ideal. I'm finishing up WM, and looking for something else. Any suggestions?

kuri · 02-14-2008, 02:10 PM

What qualities do you need to work on?

Rank the following qualities and that'll be a first step in pointing you towards what to prioritize:

Strength, strength-endurance, power/explosiveness, Conditioning.

Irishdazza · 02-14-2008, 02:51 PM

Alwyn Cosgrove does a couple of good ones as does Chad Waterbury. Do a search...

jvernacchio · 02-14-2008, 06:24 PM

Crossfit. Do the WODs they are short but very intense and work on stamina and strength building which is exactly what you need for the ring. You don't want to over do the lifting then take away from your training sessions. Xfit is probably the most widely used programming for MMA folks now.

Jokerz · 02-14-2008, 08:24 PM

I've searched for the waterbury ones but only found his hammer down series, which isn't really a workout plan, but maybe im just terrible at searching (which i am)

As far as the qualities, Here they are, the first being my strongest point, the last my weakest:
Conditioning,strength endurance, power/explosiveness, strength
I need to definately work on my strength the most, followed by explosiveness. But for my weight class (135 natural) I'm not at a big disadvantage against my opponents in terms of strength and power.

I'll take a look at some Xfit stuff and see how I like it.

Irishdazza · 02-15-2008, 04:16 AM

Yeah the hammer down ones were the ones I meant - also take a look at Ross Enmait's website - you'll see some good stuff there.

kuri · 02-15-2008, 08:50 AM

If you are planning on competing then a program that will allow you to stay in your weight class but get as strong as possible will be paramount then.

As for @fit I know that they're previous biggest proponent, BJ Penn stopped using it and started winning.

Seriously though, if you need to focus on getting stronger in a certain movement then @fit probably isn't your best bet. I'd do something along the lines one of Dos's strength programs from his book - there you get a serious strength program with power work included. He also has some great conditioning to throw in there, such as leg matrixes and the like.

His collegiate athletes use 'em.

Brief workouts with mostly low reps focusing on compound and explosive lifts.

You likely get alot of conditioning work in MMA training of course - which may be why it's your strong point

getgot211 · 02-15-2008, 08:35 PM

Amazon.com: The Team Renzo Gracie Workout: Training for Warriors: Books: Martin Rooney

eastcoastsurfer · 02-24-2008, 03:08 PM

I've lifted for a long time and just started doing MMA stuff on top of it. The hard thing about MMA (and the reason I find it fun) is that it requires a mix of endurance, strength and quickness. So, to that end any programs that are built around the explosive lifts like snatches, cleans, speed squats, etc... would probably get you what you need.

goldwave84 · 02-26-2008, 03:07 AM

Jokerz - I've been lifting 3 days a week, on top of BJJ/MMA 5 days a week."

I surely hope that you are eating super well. All the lifting is not going to help you if your tank is low. Why don't you post up yr feeding plan so we can gauge where you are at.

Jokerz · 02-26-2008, 07:58 PM

Thanks for all the suggestions, I think i'll try Cosgroves program (seeing how it is free).

Goldwave-
I live in the dorms, and eat 3 solid meals ~400 calories from some chocolate milk and ~500-800 from the food. Then theres 3 protein shakes/meal replacements and usually some type of sandwich or pizza rolls. I've actually gained some weight while being here so I think from a caloric stand point i'm doing fine. My diet is not anything close to being clean though, but I have no where to cook, or store my food really so i'm making the best of what I got.