Bodyweight Training Background and Intro

Bodyweight training and incorportating bodyweight training into your MMA workout routine is a perfect compliment to a MMA fighters already rigourous training schedule. The difference in bodyweight training is that you focus more on using your own body-”weight” compared to using weights or machines. Some obvious exercises are pushups, situps, dips, pullups, etc.

Personally, I think Bodyweight training should be incorporated into your workout routine, instead of replacing it. There are many routines out there that are pure bodyweight exercises, and those work. But MMA fighters need a little “something” else that increases their overall strength. These exercises may include kettlebell exercises, heavy squats and deadlifts, grip strength exercises, explosive pressing and snatching, sandbag exercises, etc.

Right now as I write this, I am in the middle of training for a MMA fight in April 2009. I currently weigh 245lbs and need to weigh 205lbs for April. I have been a DIEHARD advocate for very heavy lifting, focusing on 1-2 reps for strength. My specialities were heavy deadlifts and push-presses. These two exercises along with supporting exercises were the cornerstone of my routines. As I started to prepare for my fight, I knew that I couldn’t lift like that anymore. For one reason, my fight is 3x 5 minute rounds. Focusing on 1-2 reps with a long rest period was just focusing on explosion, I needed to be able to "last" during my fight. So I would need to increase my reps GREATLY, along with shorten my rest period. I decided to start focusing on bodyweight exercises.

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We all know how important grip is for fighting, martial arts and for overall strength. It can greatly improve the way you fight and aid in strength training lifts such as heavy deadlifts, shrugs, rows, etc.

For grapplers and jiu-jitsu fighters, grip is crucial. For any martial arts, grip is very important. These are some videos I found that I think play a direct role in improve grip for fighting. Some are more inspirational, some are for actual training.

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Its been a couple weeks since I’ve announced my grip strength quest and I think this is a good time to post my latest update. So here is what I have been doing.

• Thick handled bar Sumo Style Deadlifts
  : I started doing my training on sumo style deadlifts a couple weeks ago, but decided to add a variation on the lift. Since my shoulder will tear if I add too much weight I decided to use one of thick handled bars at the gym and a 20-rep or as many reps I can do of sumo deadlifts for 5 sets. It would serve multiple purposes – getting my sumo technique better, improving my grip and holding strength, and get a good physical workout, and be mentally challenging. I have REALLY enjoyed this exercise. It is freaking tough to hold on to that thing especially in the last sets when I get over 12-15 reps. You really have to squeeze and hold to keep from losing the bar. Your fingers come into play too.

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Sometimes when I drive into work, I just turn off the radio and let my mind wander for those 30 minutes. I think about my goals (far too many to count), finances, the internet, and martial arts. Most of the time my mind wanders towards my “martial arts and strength goals”. Where I would like to be, what I would like to accomplish, and how I am going to get there.

There a few factors which cause my mind to go there a lot….

1. I am completely obsessed with martial arts, particularly jiu-jitsu and strength. I’ve always had this problem where I just want to do it ALL.
2. I am about to turn 31. I had set a lot of goals for 30. And besides one, (I thought I would be an internet millionaire by now), I would say I am right on track. But I also realize I am getting older, and I cannot do it ALL. My wife and I want to start growing our family and I have to be realistic about what I want to accomplish in the next 4-5 years. 35 years old is my next benchmark. So, I have been trying to analyze what goals are truly feasible and most important to me.
3. I am injured right now. 5 weeks after surgery and still a shoulder that is about 40% of where I want to it to be… or let me say it should be. If its where I want it to be, it would probably be around 10%. So, because I am injured it has been causing me to refocus my goals. Its also brought the fire back into me for some things.
4. I have been reading a lot… Strength, Grappling, Martial arts, etc

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