a good weightlifting program for fighters??

[bogdan84uzy]

hi!!can you help me pls with a good weightlifting program for fighters??i would like to know what it is the good method?1,2 heavyweight reps??it is good?because i know that hiperplasia start when you do a lot of reps.around 10...tell me what you know about this pls..

[bogdan84uzy]

it is good for this kind of athlet a HIT TRAINING PROGRAM??

[CollegeBoy85]

I have been doing MMA and 4 other martial arts for quite a few years. whats your stats bro. height weight bf%. Are you wanting to lose weight or gain weight.

[Ironweb]

There is a book that I would suggest. It is called training for warriors. Very good book that goes into conditioning of MMA athletes.

[test_cyp]

How do you lift now and how long have you been lifting?

[walmas]

HIIT is real good, and Tabata protocals are good to. If your a fighter, then you should'nt be training like a bodybuilder.
You want 'Fight specific training".. Mainly strength and cardio. Intense cardio, not slowly jogging a mile.

A Tabata protocol would look like this: (remember, do this at 110%, high high intensity.)
Its a 4 min. round. 20 sec on, 10 sec. rest

20 sec burpees
10 sec rest
20 sec punch out drill
10 sec rest
20 sec burpees
10 sec rest
(repeat for 4 min's, only allowing your body 20 sec rest per minute)\
do 2-3 circuits

Or HIIT is good also. I do HIIT when I run. Like, 30 sec sprint, then slow to a walk for 20 sec. repeat 6-8 times.

And strength. Compound movements. Squat, overhead press, benchpress, deadlift ect... But I do these in circuit, and as explosive as I can.
Thats my opionon.

[zimmy]

I personally like kettle bell training too. Works some weird muscles that really helps on the matt.


hey walmas ...what's berpees?

[bogdan84uzy]

thank you guys,but i am interested on how much reps and how much weight(medium,maximum??) afighter should do?

[walmas]

How many reps? and how much weight?

Well, that all depends. For me, my workouts always have high weight.
for example. I use a 8-10 rep max weight. for 3-5 sets. But I wont train like a body builder.

I will do circuits, in other words, I wont set one day aside to just train a body part, like chest and tri's. Instead I will do a 5 min round where I may bench, dead lift, squat, row, and sit-up as fast as I can, accomplishing as many reps as I can up to 10 in a 5 min time period. I also incorporate alot of olympic lifts and explosive movements.
I train very weird I guess, i always try to keep my body guessing. One night may be all body weight exercises to failure, then 3 rounds on the bag, then grappling, maybe a run. The next night may be all weighted exercises with HIIT or tabata intervals. Just do what works for you, but do it 110%.

But as far as weight, I always use heavy weight. Muscle endurance will come through push-ups, bag time, grappling, drills, ect. My 2 cents.

[walmas]

I personally like kettle bell training too. Works some weird muscles that really helps on the matt.


hey walmas ...what's berpees?

To perform a Burpee:



Begin in a squat position with hands on the floor in front of you.

Kick your feet back to a pushup position*.

Immediately return your feet to the squat position.

Leap up as high as possible from the squat position.

Repeat, moving as fast as possible. You should maintain a fast pace for this exercise. Strive for maximum height with each jump. Most athletes will average between 12 and 15 repetitions per 30 seconds.



Somthing like this, although a superburpee is kill all. You do a pushup at the bottom and jump as high as you can when you explode up.

[zimmy]

ohhh... i see...thankees