When it comes to training for MMA, many athletes are still using outdated training methods that may actually be doing more harm than good.
To devise a proper strength and conditioning program for a mixed martial artist we need to look at the specific demands of the sport.
During competition a mixed martial artist will find himself making explosive movements such as strikes and takedowns.
He will also find himself exerting maximal strength concentrically, eccentrically and probably even more often; isometrically.
Lastly, their endurance will be pushed to the limits and beyond.
If you do not take all of this into account during your training, you may be headed for disappointment and defeat.
Having established what we need to cover with our training, the next step is setting up the workouts.
Since most combat athletes train in a variety of disciplines for several hours a week, there will not be a ton of time to dedicate to the strength training workouts.
Three day per week, sixty minute full body workouts are the optimal choice for most combat athletes.
Any more than that will usually lead to overtraining and sub par results.
In those three workouts, we need to cover speed, strength, endurance and in most cases, muscle hypertrophy.
That's a lot to tackle in three hours a week.
So how do we do it? First, we need to make sure that we include some kind of dynamic effort or speed training in each workout.
This kind of training is comprised of various plyometric exercises, Olympic lifts and throws of all kinds.
Secondly, we need to improve maximal strength levels.
This is done by incorporating heavy sets of 1-5 reps on big compound exercises such as squats and chin ups.
Next, for building muscle we need to use the repeated effort method which includes sets of 6-12 reps with both traditional and non traditional exercises.
Lastly, we need to increase our endurance levels by using the most effective conditioning methods available.
And we need to do all of this in each and every workout.
Usually the sequencing of exercises and methods is based on what is most neurologically demanding.
Therefore you would do your speed training exercises first, followed by your max effort work.
The hypertrophy work, if needed, would come next and then you would go into conditioning at the end.
Below is a sample of a highly effective training program for combat athletes: Day 1 1)Hang Clean- 5 x 3 x 90 seconds rest 2)Squat- 4 x 3 x 120 seconds rest 3A) Chin Up - 2 x 8-10 x 90 seconds rest 3B) Blast Strap or Chain Suspended Pushup- 2 x a.
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x 90 seconds rest 4) Kettlebell/ Dumbbell Windmill- 2 x 10-12 x 60 seconds rest Day 2 1)Jump Squat- 5 x 6 x 90 seconds rest 2A) 1 Arm Incline Dumbbell Press- 4 x 3 x 90 seconds rest 2B) 1 Arm Dumbbell/ Kettlebell Row- 3 x 6-8 x 90 seconds rest 3)Sandbag Shouldering- 2 x 10-12 x 90 seconds rest 4)Inchworm- 2 x a.
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x 90 seconds rest Day 3 1)1 Arm Overhead Kettlebell Throw- 6(per side) x 1 x 30 seconds rest (between throws) 2)Fat Bar Pullup- 4 x 3 x 90 seconds rest 3A) Resisted Pushup- 3 x 8-10 x 90 seconds rest 3B) Sandbag Zercher Squat - 2 x a.
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in 60 seconds x 90 seconds rest 4) Sledgehammer Swing- 2 x 12-15 x 60 Exercise Descriptions: Hang Clean- Start with the bar just above your knees.
Arch your back and bend forward.
To initiate the movement, explosively shrug while straightening up your body and going up on your toes.
As the bar clears your waist, begin to pull it up to upper chest height.
When it reaches this position, immediately flip the bar over and throw your elbows forward while dipping into a quarter squat position to catch the bar.
Squat- Before unracking the bar, make sure to take an even grip and squeeze your shoulder blades completely together.
Try to take as close a grip as comfortably possible in order to create a bigger shelf to place the bar on.
About six to eight inches wider than shoulder width is usually the norm.
Rest the bar somewhat high on your traps and be sure to squeeze it as hard as you can.
Take a slightly wider than shoulder width stance and point the toes out slightly.
Keeping your chest held high and your head up inhale deeply and fill your abdomen with air.
This is a key point and must be practiced.
You do not want to breathe in through your chest and allow your shoulders to rise.
Start the descent by breaking at the hips and sitting back and down.
Go all the way down to below parallel, making sure to keep your back tightly arched and refrain from looking down.
Once you have hit rock bottom, explode back to the top.
Chin Up- Grab the bar with an overhand grip and be sure to start from a dead hang position with both arms straight.
Being sure to keep your back arched, pull your chest up to the bar.
Squeeze your shoulder blades together at the top.
Blast Strap or Chain Suspended Pushup- This is a great exercise that will not only work all of your pressing muscles and stabilizers but will work your entire core as well.
You can use gymnastics rings for these or you can get Blast Straps from EliteFTS.
com or even just get chains cut at the hardware store and loop them over the bar with towels over the chains where you grab them.
Be sure to keep your body completely straight and go down all the way.
Kettlbell/ Dumbbell Windmill- Stand with a kettlebell in one hand and that arm locked out overhead.
Bend down to the opposite side, trying to touch the ground on the side of your foot.
Return to the start position.
Jump Squat- This is done with 10-25% of your one rep max on a regular squat.
So if you squat 300 pounds, an empty 45 pound bar is usually a good starting weight.
Don't go down as you would on a normal squat; instead go halfway down and immediately reverse your momentum and jump as high as you can.
Stick the landing and reset before starting the next rep.
1 Arm Incline Dumbbell Press- Lie down on an incline bench and keep the non working arm straight out to the side for balance.
Press the weight straight up to lockout.
This is great for core stability and you will feel an intense contraction in your opposite obliques.
1 Arm Dumbbell Row- Brace your non working arm on an immovable object and split your legs so that the same leg as the arm you are working is back.
Arch your back and row the weight to your waist.
Be sure to stretch all the way on each rep.
Sandbag Shouldering- Place a heavy sandbag on the ground in front of you.
Squat down and grab it with both hands like you are bear hugging it.
Explode upward and heave the bag up onto one shoulder.
Return it to the floor and repeat with the other side.
Inchworm- Put your hands on the ground in front of you and begin to "walk" them out as far as you can go until your body is parallel with and a few inches off the ground.
Hold this position for a second, being sure to keep your back flat (no A-framing or hips sagging).
Then ankle walk your feet back to the starting position and repeat.
Walk as far as you can.
1 Arm Overhead Kettlebell Throw- Hold a kettlebell in one hand and swing it through your legs and then explosively throw it over head backwards.
Fat Bar Pullup- For this exercise you need a fatter than normal grip pullup bar.
You can add tape or a piece of foam to a regular pullup bar to create this effect if you don't have access to a fat pullup bar.
You can also do towel chin ups instead.
Be sure to start from a dead hang and pull yourself all the way up over the bar.
Resisted Pushup- Use a weighted vest or a band around your back for resistance.
Sandbag Zercher Squat- Hold a sandbag out in front of you with both arms underneath it like you would hold a baby and do squats.
Sledgehammer Swing- For this exercise you need something (preferably a tire) to hit with the sledgehammer.
Swing the sledge over one shoulder and strike down at the tire as hard and as fast as you can, being sure to focus on using your core.
Repeat for the other side.