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Minimalist Strength Training For MMA Fighters
While there are literally tons of intricate routines specifically for “MMA Fighters” out these days, many of them attempting to mimic the sport-specific movements and components of the actual event, few are actually written by people around real fights on a daily basis or who have actually trained and fought themselves. Strength training and conditioning are meant to increase an athlete’s OVERALL capabilities, and any training outside of that area is pure nonsense.
As an MMA fighter, your goals are to practice your sport and its components – boxing, muay thai, Brazilian jiu jitsu, wrestling, judo, etc. and become really, really good at them. That alone will leave very little in the way of recovery time to do much else, so when doing our strength and conditioning work, your first goal is to MAXIMIZE your time. Get strong, train different energy systems, and see it translate on the mat or in the ring. If you do this WHILE practicing your sport, you will see huge improvements and be on your way to dominating your opponents.
But before we do anything, it’s important to understand what your needs really are as a fighter when it comes to strength and conditioning. Too many athletes are focused on the WRONG things and wonder why they are always tired, run down and generally not seeing their hard work in the weight room pay off in the gym.
1) You must be “generally” strong all over your body. While it can certainly help you improve your squat or deadlift, far too often I see athletes focus all their attention on just getting bigger numbers in the weight room and it hurts their performance BIG TIME.
2) You must be able to handle your own body weight. I’m talking about different push up variations (from the standard push up done CORRECTLY to more advanced variations, to handstand push ups, to reclined rows, to being able to bust out a ton of PULL UPS!
3) You must train the body as one unit, and not as a bunch of separate body parts. Upper – Lower splits are fine, but for most MMA athletes I like to see them use total body sessions.
4) Go in and out! If you train striking and grappling for a total of 2-3 hours every day, there is no need to spend hours in the weight room! 30-40 minutes tops and in some cases as little as 15 minutes will be GREAT to get in a good session.
For this program you only need 2 pieces of equipment, but if you have access to more, feel free to substitute something else in. First, I recommend doing a sandbag anywhere from 50-70% of your own body weight. If you already have a lot of experience in the weight room, lean towards 60-70%, if you’re new to all this, take a bag around 40-50% of your weight. Next, you just need a pull up bar. Just these 2 things alone, along with your own body weight, is enough to keep you in recovery for a long time. This is only a 2 day program that gives plenty of time to get better at hitting people and wrapping them up like a python on the ground.
warm-up: 3 sets performed in a circuit
push ups x 10
squats x 15
sprawl x 10
reverse lunges x 10 (5 each side)
mountain climbers x 10 (5 each side
a1) sandbag clean and press 4×3-5
***clean the bag to the “rack” position on your shoulders and fit it over your head. lower to the ground and repeat.
a2) mixed grip pull ups 4 x reps (stop 1-2 shortly after failure)
***use a different grip each set (overhand, underhand, towel, wide, close, etc.)
b1) advanced push up variation (dive bomber push ups, oblique push ups, etc.) 3x reps
***Choose a TOUGH push-up variation and stop 1-2 reps without fail
b2) bent over sandbag rows 3×6-10
***Just like a regular barbell row, keep a flat back and row explosively into your stomach.
c) Sandbag bear hug squats x 20 total reps (try to do as few sets as possible)
***bear hug your sandbag and lean back just like a regular squat. Make sure to squat deeply and keep a flat back. Don’t let that chest cave!
warm-up: 3 sets performed in a circuit
robot push ups (from plank position to push up position back to plank) x 10
squats x 15
sprawl x 10
lateral lunges x 10 (5 each side)
groins (brings feet to outside of hands) x 10 (5 each side)
a1) sandbag shoulder 4×4-8 (2-4 each side)
*** rip the sandbag from the floor to one shoulder. lower to the ground and repeat for the other side.
a2) handstand push ups 4x reps
*** Kick your feet up on a wall and use your arms to lower yourself to the ground and back up. If you can’t do a full handstand push-up, just hold the static position for time.
a3) mixed grip pull ups 4 x reps
***as on day 1, try using a different grip on each set. don’t get comfortable!
b1) sandbag bear hug reverse lunge 2×8-10 (4-5 each side)
*** bear hugs the bag and alternately do reverse lunges.
b2) sandbag bear hug good morning 2×8-10
***Just like a regular good morning or Romanian deadlift, hug the bag and push your butt back while keeping your knees slightly bent and your weight on your heels.
c) Carry at a distance.
***Bear hug your sandbag and carry that suction cup at a distance. Try to cover at least 200′.
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