Weight lifting while doing MMA

[SpartanStrength]

I'm getting into martial arts, starting with Jiu Jitsu. Normally i'm a weightlifter and follow typical bodybuilder splits. I dont know how i should lift while training. I know i wont have time to follow a normal weightlifting split, so what should i do to keep my size/still grow?

[Hunter]

Well it depends on your goals really are you lifting to become a better martial artist(hate that term) or is this just something you want to do for fitness,hobby feel safer etc.

If your doing it as a hobby etc I wouldn't change your reps or sets maybe just cut back so you dont overtrain and up your calories since you will be expending more

If your now lifting to becoming a better martial artist you will want to include more cardio, higher reps for endurance and some gain in strength. Also will include more polymetrics and work core strength

[SpartanStrength]

i guess you can say its a little of both. I took my first BJJ class today at a local gracie academy gym. Aparently, i have alot of potential because a few guys i rolled with thought i had some serious strenght. Naturally im strong, but my weightlifting background im sure has added alot to that. I already incorperate alot of power movements into my routine. Example, back day is Pullups, Bent over rows, deads.. So im guessing im going to stick to that type of routine, with a 15 10 8 6 4 rep scheme or something like that, then include cardio- which i dont do. I just have to find a way to break down my weightlifting split into 3 days, so i can get into the BJJ gym twice a week. Any ideas?

[QuieTSToRM33]

would you happen to be at gracie miami ?


as mn fighter said ...... i would concentrate on endurance over strength if you're serious about mma

[Hunter]

Hey not being a prick or anything but in bjj class focus one hundred percent on not using your strength. You should be learning the fundementals and why leverage beats strength. I am not telling you that strength doesn help becouse it does but overall you should be learning why each moment works. Try not using your strength becouse when the time comes and you know the levarage and how to off balance people your strength will be that much more of an asset to you

[The Oracle]

Successfull mma practitioners train for explosion rather than size. In bodybuilding for the most part the slower the better. The problem with slower tempos is that if you train slow you will be slow. That's why bb's are terrible figters.

[longtom74]

Most guys I now who train with both also use dumbells for almost all upper body excercises as it is important to use a full ange of motion. They still use the straight bar for squats, deads and other compound movements

[SpartanStrength]

I hope this doesnt sound ignorant, but why do many UFC and especially price fighters have serious muscle mass, if they do not lift with a bodybuilding style? My goal would be to keep as much of my muscle mass as possible, while carving out my fat, and gaining endurance and cardiovascular health.

[Hunter]

I hope this doesnt sound ignorant, but why do many UFC and especially price fighters have serious muscle mass, if they do not lift with a bodybuilding style? My goal would be to keep as much of my muscle mass as possible, while carving out my fat, and gaining endurance and cardiovascular health.

simply many have mass becouse they cut down and then walk into a fight 10-15 pounds heavier. Tito is not full of mass, chuck, randy, shogun, ninja, f. shamrock, sak, hughes, gsp etc most of these guys appear so big becouse they cut weight then walk i 10-15 pounds heavier. Look at randleman and baroni, coleman all three have alot of mass all three gas all three are now mediocre fighters(not all due to poor endurance but someone of it). Baroni ex bodybuilder very well known for gassing and coleman has made a art of gassing(no disrespect). Simply they dont train for looks but for practical use and many dont really bulk becouse they have to make weight. hughes is rumured to walk around at up to 190 same with gsp when you cut 20 pounds your going to appear very big at the weight becouse you have stripped away so much fat. To me it sounds like this is a health thing really so I would keep bulking becouse no matter what your endrance will improve by rolling so if you aren't training to be a fighter I wouldn't worry about bulking up.

Also take my advice about rolling learn the moves and leverage dont bull your way into every sub. Good luck and I hope you enjoy all combat sports can bring to your life

[The Oracle]

I don't think you can say that most ufc and pride fighters look like bb's. Some appear to be ripped and muscular like gsp,franklin,coleman etc. However remember there is also silvia,bj penn and fedor.Bottom line to be a great fighter you need to be explosive have great cardio and technique.If you can obtain this by having a muscular build good for you but you don't to look great to be a good fighter. I am a former bb now doing mma and I can tell you I stick to compound movements only. That being squats,deads,benchs,chins,dips. That's it,I don't bother with any isolation movements at all.

[BigSwol]

I'm getting into martial arts, starting with Jiu Jitsu. Normally i'm a weightlifter and follow typical bodybuilder splits. I dont know how i should lift while training. I know i wont have time to follow a normal weightlifting split, so what should i do to keep my size/still grow?

I just posted the same question on another forum, but I see alot more responses here. Im gonna be trying the same split your thinking of xjmoochx. 3 days of lifting, 2 days of bjj and if I can hack it 1 extra day of cardio/rolling bjj. Im thinking of trying bill starr's 5 sets of 5 routine for the lifting and hopefully my carido will grow while sparring and trainning. I figure alot of football player use bill starr's 5 X 5 program and keep mass/strength, so hopefully it'll work with BJJ. Good luck, keep posting and let me know how things are going with your lifting and BJJ it can be very difficult.

BigSwol

[simm]

Alot of mma fighters have no time training like bodybuilders as they are either on mat,sparring,pads,wrestling etc..train practically sport specific and a great diet will work wonders on strength and muscles..