Posts Tagged ‘training’
this was my last set and my lower back was fried after the heavy barbell hack squats. christopher drummond team staley sponsored athlete www.staleytraining.com
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So you’re looking for strength training tips & tricks to get crazy strong like MMA & boxing athletes. But you don’t want to be mindlessly working out at the gym and wait years for results. I know how you feel. I’ve been there. So today, I’m going to share my strength training for MMA secrets to get you strong like an oxen in lightening fast speed.
But here’s the thing. The secret to strength training for MMA is this: Unorthodox. Never continue with the same old boring routines everyone tells you to do. Pure brute-force strength training for MMA will pay you dividends till the day you die. The fitness benefits are outstanding. I’m sure you’ve realized this already.
There is nothing you can do that compares to strength training for MMA. This is ultimate, unparalleled fitness training.
I know how most people who want fitness results think. They don’t want to be told they have to change things up completely. They want easy solutions. Big retuns.
Today, I’m going to expose the secrets of my strength training for MMA routine. How I train. It’s all about sticking to the basics. It’s not difficult. In fact, it’s easy.
If this doesn’t sound like too much braggadocio to you, read on.
Successful strength training for MMA has three elements:
1. Explosivity 2. Working your body as a whole 3. Raw power
All other things being equal, if you incorporate these three elements, you’ll get big returns fast. And these are easy to incorporate. I’ll show you exactly how.
Explosivity: Each exercise you do must be explosive. For 4-8 weeks, I recommend 3 sets of 10 reps. Then, I would change my workout up completely and do 1 set of 50 reps for each strength exercise.
When you are strength training for MMA, be sure to be explosive in your workouts. Be like a boxer. Go hard during the round then take a complete full rest between rounds. Being explosive will ensure you won’t get bulky and you’ll be pushing your body. This will improve your maximal strength levels. Incorporate heavy sets of 1-5 reps in certain workouts (which I’ll get to later).
Working your body as a whole: Strength training for MMA relies on working your core. An absolutely freaking amazing way to do this is “caveman training”. Brock Lesnar and other superstars use these strength training for MMA tactics. . . Of course. Caveman training means using your body’s weight. Hindu pushups are the top way to entire-body strength results. . . Using one exercise. If you’ve never done hindu pushups and you bench 400-pounds, you’ll still find them a challenge. This is pure strength training for MMA and wrestling.
I’ve noted many fighters who give up weight training completely for caveman exercises like hindu pushups because they feel so much stronger and better after only a couple weeks of doing hindu pushups.
Raw power: Strength training for MMA success requires exercises for pure raw pushing and pulling power. And no, I’m not talking about the bench press or bicep curls. In fact, fighter athletes rarely use this kind of average “joe blow” training.
Deadlifts, lower back exercises, heavy leg presses and pullups are some great exercises for pure raw power. Raw power comes from routines based on movement patterns in boxing and mixed martial arts. This involves bending, push, pull, twist, squating, lunging, and core stability. Strength training for MMA 1-arm tripod rows are great for building raw power. Many superstar boxing and martial arts athletes will also push a tire on a mat across the gym and then pull it back towards themselves. If you can do this workout, it’ll do wonders for you.
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Big Iron deadlift training session, featuring Mick Manley, Michael Cartinian, Aaron Wilson, Al Caslow (all 2 weeks out from APF Senior Nationals) and Shawn Frankl. Music: Adrenaline by 12 Stones
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Music: Clubbed To Death – Rob Dougan This video is to show some variation of workout that can be done to strengthen the Upper Body section. It help a lot to strengthen the Shoulders and for the Planches. I’m 5′10 1/2 and around 175 -180 pounds in this video. The Upper Body Strength Training / Core Muscles and Shoulder Workout. – Shoulders , Deltoids , Abs , Abdominals , Back , Arms , Triceps , Biceps , Forearms , Wrists. – Pseudo Planche Pushup , Planche Pushups , Full Planche , Straddle Planche , Tuck Planche , One Arm Assisted Handstand Push-ups , Dips Pressups , Chest Dips , Abs Crunch , Shoulder Press , Handstand Human Flag , No Feet Pushups , No Legs Pushups , Balance
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Many men and women beginning their MMA careers already have some sort of sports background, and therefore have probably already been in the gym for years. Because of this background, many people who begin training for MMA find themselves doing it wrong!
They will get in the gym and train just as they always have and add more cardio, but this will not help them in an MMA fight. Weight lifting is purely anaerobic, and cardio is stricly aerobic. An MMA fight will mix both anaerobic and aerobic conditions at the same time, so a good martial arts fitness training routine should combine aerobic and anaerobic exercises.
A traditional upper body weightlifting routine that you will find in the average weight loss or fitness book will look like this:
* 5 min cardio for warm up
* Bench Press 3×10
* Bent Over Row 3×10
* Bicep Curls 3×10
* Close Grip Bench Press 3×10
* 20-30 minutes cardio
Now this would be a great routine if you were looking to get bigger, as most gym goers are. Here’s the problem with that: You do not want to gain tons and tons of pure mass! Pure mass will only slow you down and tire you more quickly. It also is not combining the aerobic and anaerobic portions, as was mentioned earlier, but separating them into two parts. For anybody who has done MMA sparring before, do you remember how exhausted you got after struggling for a takedown for several seconds? Chances are you were doing a workout like this.
An MMA weight training workout should look different than a traditional workout. The MMA workout must focus on the body as a whole and have a ferocious blend of strength and speed to producepower. Power comes through explosiveness and core strength, so your workouts should mirror those ideas. Here is an example of what an upper body workout for MMA should look like:
* Clap (plyometric) pushups: These are great for improving explosiveness, upper body strength, hand speed, and balance. To perform a clap pushup, simply push with all your strength when at the lowest point in your pushup to propel yourself up. While off the ground, clap your hands together, and return to the originial pushup position.
* Tire Flips: Most gyms should have one of these as part of their training material. Simply bend low at the knees, grip the tire, and lift up and flip the tire over (similar motion to a takedown. ) Repeat this action for a given distance.
*Sledgehammer Hit: UFC promos love to show fighters using this move. To perform this move, simply swing the sledgehammer over your head and down onto the tire that is used for the tire flip. Be sure to alternate sides.
* Donkey Kong: This exercise is excellent for training ground and pound again uses the tire. Hold a heavy hammer or mallet in each hand, and kneel on the tire with one knee and swing the hammers at the tire.
* Heavy Bag Slams: Pull out some mats used for throws and a heavy bag equal to your size. Practice lifting the heavy bag and slamming it onto the mat. Again, be sure to alternate sides.
Use the above workout when training for a fight, competition, or even if you want to just increase your power and endurance. Even if you are an experienced weightlifter, it is likely that you have not done many of these exercises before and it will help break a plateau. Happy training!
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Getting stronger doesn’t mean getting bigger, or even necessarily healthier. Nevertheless, I think a good, all around program of getting stronger will result in a healthier body, though not necessarily bigger. Strength training is something both men and women of ages should be actively pursuing.
If you are going to strength train, and you should, consider these 5 tips as you exercise toward your fitness goals.
1. Compound movements – No secret here, getting stronger means using the most amount of muscles in a given movement with the heaviest weights. Movements like squats, chins, bench press, dead lifts, power cleans, and standing press all work not only multiple muscle groups but also involve multiple joints. This is critical because getting stronger doesn’t just mean the muscles, but the underlying foundational ligaments and tendons too.
2. Rest between sets – Ordinarily, I recommend resting as little as possible between sets. Some of the old time gurus suggested never taking your hands off the barbell. For each compound movement, you should do around 4 sets; pyramiding from a warm up set of 15 to 20 reps to the final set of 8 to 10 reps. For the first 3 sets, you should rest no longer than 1 minute. Between the 3rd and final set, you should rest anywhere from 3 to 5 minutes. This is your max effort; you want to be fully recovered before you jump in.
3. Slow movements – Your movements must be slow and methodical. Not only does this reduce your chance of injuries, but more importantly, you eliminate momentum and recruit maximum number of muscle fibers. That said, there will always be exceptions like power cleans, but as a rule – slow and controlled is best.
4. Always move forward – You must increase either your weight or your reps every work out. If you are doing pushups, then increase your reps by 1 every workout. If you do pushups 3 times a week and you can only do 10 the first time, then doing 1 more each work out translates to 25 pushups by end of the month. You have increased your pushup strength 2 and half times. Add 5, 10, or 2lbs every work out to get progressively stronger every work out.
5. Change weights – Think holistically about your work outs. Changing weights, moving barbells, and putting things back work your whole body. When you change the pin selector and sit on the leg extension machine, you rob your body of an opportunity to build all around strength. Stripping the barbells, adding the weights, etc. work your forearms, your traps, and your core muscles. It is all good stuff.
These are some suggestions for when you are working out. Of course, to get stronger, you need to rest sufficiently between work outs to give your muscles a chance to recover. You must eat a well balanced diet that supports strength training. But these topics are subjects for another day.
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www.fit4beginners.com presents Fit-n-Functional Basics & Beyond. An exercise instructional video for men and women of all ages. Includes free weights, body weight and cable machines for functional strength. Burn fat, lose weight and get stronger.
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musclemonsters.com Check out this killer circuit training routine that can be done with just a barbell. By the time you are performing this about 8 times, you will be in incredible shape.
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The workout that you see is a work out set up by Rob Luyando. Rob holds multiple world records in the bench. You can view Rob’s Training Log at www.SuperTrainingGym.com Rob will also be selling a training package to those who feel they need more help.
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This is one of my favorite routine for strength training at home, and these days I am following this routine only (with some changes here and there. )
You can read and get Idea how I like to structure my routines. Trust me I am on of those guys who gets bored easily and changes his routines daily. So there might be a chance by the time you read this I have made some changes to this routine.
My Goal: Loose extra pounds and Gain Strength.
Possibility of achieving: 100%
Gears You Need: You don’t need much gear for this. I am thinking of utilizing Bodyweight Exercises right now, then probably in coming week, we might head out to Gym (2-3 times /week)and train there too. Anyways you should invest in good skipping rope.
Routines: Because We are going for strength, we’ll be going for heavy duty exercises.
Write down the list and follow me
1. HandStand PushUp
2. Handstand on one Hand
3. One Hand Pushup
4. Hindu Squats (100+)
5. One legged Squats
Abs training.
1. Sit ups
2. Janda Sit ups
3. Vacuum (sucking up your stomach)
Note : If you don’t know what exactly is Janda Sit ups. Just google for more info.
Handstand pushup fires up major muscles in upper body and after than doing Pushups would be huge task. But we are going to do it with some twist to routine.
We are not going for Failure in any of those exercise. Go to 80% of your limit, and start again to go for next 80-90% limit.
For Ex. if you failure limit is 10, we’ll do 8/9, then again cut down 80% of 8 , next rep is going to be for 7/8 and so on. and we’ll increase number of repetitions. . . Ok
My Handstand Pushup goes like : 10, 9, 8,7,6, start again with 9,8,7,6, again 8,7,6, 7,6, 6 total of 110 push ups.
I know most people can’t go up to this, so do it until you are doing 80-90% of your failure limit, and with every set I m taking rest (rest time assume your training partner will take for doing same number of reps to do)
NOTE: if you are doing handstand on one hand, You might want to spread your legs little wide to balance. Reps are same as described above. Never go to failure. We want hardcore exercise, not failure.
This routine will fire up all the muscles in your body with pain. Use this routine to build muscles, stamina and lose all the fat in no time.
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