[sammyfreshjr]

After lifting weights for about 3 years now, I have realized that brute max strength is only a small factor in MMA. I've come to the conclusion now that I need to do explosive exercises with high repetition to incorporate endurance.
I've been looking through this site and the internet for quite a bit now and I still have yet to find a good basic MMA strength workout. I see alot of guys giving good advice and sample exercises but I have yet to find one that takes all of those together into a full body program. I've found some good exercises, but my biggest fear is that when I combine the exercises I've found...I'm either going to overtrain on some parts and not target other parts of the body as well. Closest article I found was by Mike Maher, but I don't own kettleballs and there are none at the gym so I guess I'm out of luck. Anyone have any MMA strength workout programs that they use in the gym? Any suggestions are welcome as well.

[bamboo]

There are no set workouts for mma seeing as different productions ahve different rules and time limits.

If you compete in a sport and a rule set, train for it specifically.

example- UFC- short, explosive rounds, Pride- You have to be prepared to go the distance.

My advice would be to train cardio, cardio and then some more cardio.
Weight training is great, but without the fuel to keep going, it falls short.

[sammyfreshjr]

Good point.

[torpedo63]

You can also visit www.rosstraining.com
he has a book called Infinite Intensity that is like my bible.
An execellent trainng guide for anyone looking to strenthing there MMA.

[admin]

MMA Strength Training and workouts need to factor in a few things. 1:, working your body as a hold, 2: explosive strength, 3: Conditioning, 4: Raw Power

The routines that seem to work the best are ones that don't just focus on one of these, but a combination of all.

First of all, get rid of a bodybuilding mindset. Each workout should consist of an explosive movement, strength conditioning aspects, and a big boy power movement. Sometimes the explosiveness and power movements can be the same lift: example - Power Clean and Press.

Working out 3-4 days a week is sufficient, no more then 1-1.5 hours at a time. Try working out on off MMA training days or with a long break between workouts and training.

You can breakout your workout by a variety of methods. Full Body Workouts - everyday you workout every part of your body. Push Pull - work all your pulling muscles one day, pushing the next, legs the other. Muscle groups - similar to push pull just workout part of your complimentary muscle groups together example: chest tris.

I also give specific days to certain workouts. I just have a deadlift day, which I deadlift and do traps. I have a push press / shoulders day where I concentrate on all power shoulder movements.

Exercises to include:
Deadlift
Squats
Cleans
Push Press
Standing Press
Power Curls
Heavy Shrugs
Abs
Heavy Leg Press
Front Squats
Pullups
Bench Press or DB Press

Another concept to include would be supersets. This helps your body to keep humming during your workout routine, and helps your prepare for the fatigue of MMA. Of course your need to run an do other conditioning, but supersetting keeps your muscles strong and going. I superset to compliment exercises. Example: Power Curls / Pullups - Bench Press / Dip.

Any exercise can also be substituted with a dumbbell, kettlebell, sandbag, etc.

For some interesting videos on strength training and working out go to:
strength training videos