MMA Training

[test_cyp]

Would this be the appropriate forum for MMA training? Weight lifting, cardio, etc? I look through some of the training forums and didn't see anything related to training.

[WHOADY4SHOADY]

Would this be the appropriate forum for MMA training? Weight lifting, cardio, etc? I look through some of the training forums and didn't see anything related to training.

Yeah, you fell into the right place.

[QuieTSToRM33]

There have been a few threads on training ... work your back a few pages and you should be able to find some good material.

[test_cyp]

ahh....found one for starters. How many of you guys that train still hit the weight room on a regular basis?

[QuieTSToRM33]

ahh....found one for starters. How many of you guys that train still hit the weight room on a regular basis?

I haven't touched a weight in months bro.

[Panzerfaust]

I just got in from the gym...

[Panzerfaust]

Just thought you might want to know.

[test_cyp]

Are you doing the traditional 1 bodypart or a full body wo 3 or 4x a week?

[Quil]

I'm on a 4 day split now, but I'm about to switch to a 3...back into BJJ 3-4 times a week and it's just too much to try to hit weights another 4 times a week on top of that, plus AM cardio.

[QuieTSToRM33]

Do any of you guys do circuit training to supplement your mma training ?

[IBdmfkr]

As someone that trains MMA and bodybuilds I still lift heavy and do HIT training but during my MMA/cardio sessions I do HIIT training which involves spikes in my heartrate and then rest periods to simulate a 3-5minute round during a fight.
JMO

[QuieTSToRM33]

As someone that trains MMA and bodybuilds I still lift heavy and do HIT training but during my MMA/cardio sessions I do HIIT training which involves spikes in my heartrate and then rest periods to simulate a 3-5minute round during a fight.
JMO

How's that working out for you ?

[test_cyp]

And what does your diet look like? The reason I ask is that I have been training BJJ for just 2 1/2 months now, trying to get leaner. In the morning I lift weights 4 times a week followed by 3-4 sessions of 30 min cardio. 3-4 sessions of 1hr BJJ in the evenings. My protein is anywhere from 200-300g and carbs are anywhere from 100-200g. Honestly, I have lost quite a bit of strength and get dominated in class sometimes, because I have nothing left in my tank.

[IBdmfkr]

How's that working out for you ?

Great so far, I'm by far the most muscular guy in my class and as time goes on I'm getting more flexible, better conditioned, and much faster and stronger.
As long as I stay injury free it should go very well. When I diet down to fight I should be around 200lbs 6-7% bodyfat, so at the top of LHW class with tons more size than anyone I may face.

And what does your diet look like? The reason I ask is that I have been training BJJ for just 2 1/2 months now, trying to get leaner. In the morning I lift weights 4 times a week followed by 3-4 sessions of 30 min cardio. 3-4 sessions of 1hr BJJ in the evenings. My protein is anywhere from 200-300g and carbs are anywhere from 100-200g. Honestly, I have lost quite a bit of strength and get dominated in class sometimes, because I have nothing left in my tank.

When training High Intensity MMA a low carb diet is a very bad idea because your body requires these carbs for an energy source and should not store them as fat if eaten in the right portions, timed right throughout the day around your training program and the right food choices.

PM me a sample of a days diet and I'll help tweak it.
Let me know your training days, times, length, intensity, your stats etc..
More info the better since I don't know you and can't physically see you.

**

[Hunter]

Glad to see you posting in here I**

[IBdmfkr]

Been out of the sport for a few years now and just getting back into training again, I have one last BB'ing comp at the end of the year and then I'll dedicate my free time to BJJ + Muay Tai.

I'm not an extremely experienced fighter and I've forgotten most of what I learned a few years back when I trained for about a year or so but hopefully I can help assist and show the importance that weight training and diet have to do with MMA fighters.

Ex: Imagine if you have two fighters with similar skills both wei***ng at 160lbs. One has 20%bodyfat (which you see quite often) and the other has 8%. Who do you think would have the major advantage. (The leaner guy has appox 20lbs of muscle on the other fighter).

[Quil]

Ex: Imagine if you have two fighters with similar skills both wei***ng at 160lbs. One has 20%bodyfat (which you see quite often) and the other has 8%. Who do you think would have the major advantage. (The leaner guy has appox 20lbs of muscle on the other fighter).

Here we go with this one again...

I'm on board with you I**...good to see you in here.

[Hunter]

[QUOTE=I**mfkr]Been out of the sport for a few years now and just getting back into training again, I have one last BB'ing comp at the end of the year and then I'll dedicate my free time to BJJ + Muay Tai.

I'm not an extremely experienced fighter and I've forgotten most of what I learned a few years back when I trained for about a year or so but hopefully I can help assist and show the importance that weight training and diet have to do with MMA fighters.

Ex: Imagine if you have two fighters with similar skills both wei***ng at 160lbs. One has 20%bodyfat (which you see quite often) and the other has 8%. Who do you think would have the major advantage. (The leaner guy has appox 20lbs of muscle on the other fighter).[/QUOTE]

Excellent example, when skill is the same, physical attributes and mental toughness will be the deciding factor.

[zimmy]

but don't forget that physical attributes is not just body fat %. I know I have owned a big guy who gave me ALOT of problems because of being 220 and a high bf %... but his endurance blew chunks...and me being a HIGH %. and i mean high... i walked on him...

[IBdmfkr]

but don't forget that physical attributes is not just body fat %. I know I have owned a big guy who gave me ALOT of problems because of being 220 and a high bf %... but his endurance blew chunks...and me being a HIGH %. and i mean high... i walked on him...

Normally from my experience if a guy has 6-8% bodyfat and fights then he's in pretty good condition compared to a guy who has say 20%bodyfat who eats fastfood for half of his meals. Not saying fat guys can't be conditioned just stating what is more common.

I know you'll have had this discussion many times so I'll just leave it at that, lol Hope to be able to help where needed in here and learn a lot while I'm at it from some of you more experienced guys.

[100%NATURAL-theGH]

Normally from my experience if a guy has 6-8% bodyfat and fights then he's in pretty good condition compared to a guy who has say 20%bodyfat who eats fastfood for half of his meals. Not saying fat guys can't be conditioned just stating what is more common.

I know you'll have had this discussion many times so I'll just leave it at that, lol Hope to be able to help where needed in here and learn a lot while I'm at it from some of you more experienced guys.

Most people that are fat lack the discipline not only in their diet but in their training as well so it usually goes hand in hand.

[Pooks]

Just to throw this in there
I've heard from boxing

but people who are more smooth, usually have more flexibility and are loose when they fight..

A low bf% guy, might come up as hard, solid.. and it actually works as a bit of disadvantages at times.

ALTHO yeah, the stronger you are the better.. this might be as stupid as the old momma said "don't drink your protein shakes, cause u'll develop cancer down the line"..

so u should not follow your dreams, cause of an danger far away.. I've confused myself with this post,...Chicken nuggets anyone?

[sonar1234]

Great so far, I'm by far the most muscular guy in my class and as time goes on I'm getting more flexible, better conditioned, and much faster and stronger.
As long as I stay injury free it should go very well. When I diet down to fight I should be around 200lbs 6-7% bodyfat, so at the top of LHW class with tons more size than anyone I may face.




When training High Intensity MMA a low carb diet is a very bad idea because your body requires these carbs for an energy source and should not store them as fat if eaten in the right portions, timed right throughout the day around your training program and the right food choices.

PM me a sample of a days diet and I'll help tweak it.
Let me know your training days, times, length, intensity, your stats etc..
More info the better since I don't know you and can't physically see you.

**

You reply is amazing, i was a low carber til i started training with weights again and doing a lot more cardio, you need your carbs no matter what anyone says for energy.

I am back in serious training right now, doing weight training 6 days a week and stationnary bike for at least 30 minutes each day, i am still shopping around for an MMA school has healing my back pain.

You can train with weights has long has you dont train to long, for me i dont do it intense either, i can lift heavy now (Quit amazing what a good chiro will do when you give it some time).

My workout split is has followed, i always workout in the morning and never do more then 30-40 minutes on the weights.

Day 1

Chest and triceps

Vertical bench press wide 3 sets of 8-12 reps
Vertical bench press close 3 sets of 8-12 reps (this does wonders for the inner chest)
Flat db flyes 3 sets of 12-15 reps

Tricpes pushdown 3 sets of 12-15reps
french press 3 sets of 12-15reps

30 minutes to an hour light stationnary bike plus if weather is good take my bike to work 15-20 minutes more.

Day 2

Legs and shoulders

Bodyweight squats 3 sets of max
Leg curls 3-4 sets of 15 reps
Leg curls 3-4 sets of 15 reps

Seated db press 3 sets of 10-15 reps
Upright cable rows 3 sets of 12 reps
Lateral raise 2 sets of 15

again light cardio

Day 3 Back and biceps

Lat pulldown 3 sets of 12-15 reps
Revere grip pulldown 3 sets of 12
Low pulley rows 3 sets of 10-12 reps

db seated curls 3 sets of 12
hammer curls 2 sets of 12

again light cardio.

Day 4 listen to body if i am ok i will start cycle again, if i need a rest i will take a day off, try to go for a walk instead and some light cardio.

I have been doing this for 3 weeks now and feel great, my body has shaped up too, not bad for a 35 year old.

My bodyweight is still 222 pounds, my chiro told me that i gained some muscle mass, and the fact that i am 35 now weight loss is a bit harder then when i was in my 20.

I like the added size this week i am getting my punching bag and will start the bas rutten cd.

I beleive in weight training and martial arts, for strenght, when i was competing in TKD at 165-180 pounds after adding weight training, sparring was so much different, i was a lot stronger.

When i was training in Kyokushin karate i did have a hard time getting to the gym and lifting heavy, so i will have to see how my training adapts with Jiu Jitsu and Muay Thai. At that time i was 16 and 142 pounds i did grow at all that year.


Forgot to mention i take 30 seconds between sets and around 1 minute between bodyparts.

[sonar1234]

I**mfkr you should share your diet tricks with everyone here, i would really love to get my bodyweight down to 205 again at 8% bodyfat.

[IBdmfkr]

Everyone is different, I'd have to assess each person One at a time honestly.

Otherwise I can give broad suggestions but they will only work for so long and for the majority of ppl, not everyone. Does that make sense?

Post your diet in the Diet forum and then PM me with a link because I don't really skim over this site like I used to so I'll probably not see it for a while.

[sonar1234]

Everyone is different, I'd have to assess each person One at a time honestly.

Otherwise I can give broad suggestions but they will only work for so long and for the majority of ppl, not everyone. Does that make sense?

Post your diet in the Diet forum and then PM me with a link because I don't really skim over this site like I used to so I'll probably not see it for a while.

I am not really on a diet cause i dont beleive in them, i dieted for 15 years when i was competing in TKD to get my competition weight then to lower bodyfat.

I am allergic to dairy products, cottage cheese and whey protein, milk yogourt, each time i eat or drink theses i bloat and get terrible gas.

I try to cut out junk food and sugar, i still eat high glycemic carbs after training, egg sandwish.

I am also allergic to wheat, gluten, go figure so if i diet its my food choice are very restriced.

I just cut out coffee from my diet, and also diet beverages like diet **** and pepsi i found out they are really high on acid and scew up the body ph.

I drink a lot of green tea sencha, vegetable juice, eat broccoli and spinash.

Eggs and chicken and tuna are my main protein source, i usually eat between 80-100g of protein yet i maintain my muscle mass pertty good go figure at 222 i am far from the 1g per pound of bodyweight.

For supplements i take ***** 3-6-9 oils caps and usana essential multi vitamins.

I stop taking ephedrine cause my body doesnt take it anymore, same has clenbuterol .

Thats about it.

[Renesis]

When I train I don't lift weights, for me personally I do not like coming in lean and hard. I feel as though I can't move and flow. What I prefer is to aid my workouts with weighted things. Such as I will do movements that strengthen my shoulder area for punching downwards (sledge hammer to tire), shadow boxing with light weights, resistance bands for all types of punching. Another thing any weakness you believe you may have, weak legs, weak arms, anything just destroy in your training. I follow the rule of keep your strengths strong and make your weaknesses your strengths.