Best way to train for MMA

**The Gladiator 911** · 06-28-2010, 05:41 AM

I usually do 3 sets of 8 heavy as possible.

Would it be best to do light sets of high reps for stamina and to decrease lactic acid build up?

**BigBuck6** · 06-28-2010, 07:58 AM

"best way to train for mma.....dont."

This is coming from one of my friends who does MMA @300lbs. In his opinion, there are way too many wannabees and unless your going to give it 150% and actually have skill don't even bother!

If however you do have skill and would like to train your best bet is to actually head over to a MMA training facility rather than ask for advice on these forums. While we may offer some help our instruction and guidance can only get you so far in the MMA world and you will need professional help the sooner the better.

**The Gladiator 911** · 06-28-2010, 09:11 AM

^ lol

**The Gladiator 911** · 06-28-2010, 09:12 AM

I should rephrase the question, I already train MMA but whats the best weight to do weight training for MMA.
I love going heavy but dont want to get cramps and tire easy.

**cherrydrpepper** · 06-28-2010, 01:56 PM

Just get a tap out shirt and you're good bro

lol j/k go on youtube look up your favorite fighters training and incorporate what they do

Heres the best vid ive found

Andrei "The Pit Bull" Arlovski
http://www.youtube.com/watch?v=OD8li...eature=channel

**sean_holland** · 06-28-2010, 03:02 PM

If your not in a gym with coaches (ie. BJJ, Boxing, Kick Boxing, Strength and Conditioning and Wrestling/Sambo) that can teach you the best ways to have your body respond to the training you are looking to accomplish, you're gonna be like the first responder said...you'll be a joke.

Get a Affliction Shirt and practice your mean mug. Try the bar for losers fighting. If you had any training background, you would have the answers for us and not the other way around.

...and if you don't have the answers because your just getting started, find a reputable gym, and be prepared to live in abject poverty for years because you most likely will have to move and train daily so holding down a 9-5 will be tough.

Real Martial Arts practitioners don't do it as a hobby. Its a 24/7 lifestyle, and most who try find out very quick how in over their head they really are.

**danielli** · 06-28-2010, 03:45 PM

[QUOTE=cherrydrpepper;5241275]Just get a tap out shirt and you're good bro

lol j/k go on youtube look up your favorite fighters training and incorporate what they do

Heres the best vid ive found

Andrei "The Pit Bull" Arlovski
http://www.youtube.com/watch?v=OD8li...eature=channel[/QUOTE]

My gym has those ropes in it (see it at :50 seconds in...), but I don't see many people useing them. What do they do workout/strenght wise? They seem to be more cardio oriented...but I really don't have a clue.

**The Gladiator 911** · 06-29-2010, 02:56 AM

Originally Posted by sean_holland

If your not in a gym with coaches (ie. BJJ, Boxing, Kick Boxing, Strength and Conditioning and Wrestling/Sambo) that can teach you the best ways to have your body respond to the training you are looking to accomplish, you're gonna be like the first responder said...you'll be a joke.

Get a Affliction Shirt and practice your mean mug. Try the bar for losers fighting. If you had any training background, you would have the answers for us and not the other way around.

...and if you don't have the answers because your just getting started, find a reputable gym, and be prepared to live in abject poverty for years because you most likely will have to move and train daily so holding down a 9-5 will be tough.

Real Martial Arts practitioners don't do it as a hobby. Its a 24/7 lifestyle, and most who try find out very quick how in over their head they really are.

From a bodybuilding perspective whats the best way to train weights for muscular enduracne and decrease the risk of cramps?

**BigBuck6** · 06-29-2010, 06:29 AM

Okay if you want to up your endurance you need to first get your mind right and accomplish small goals like say squats for 20 reps each set. Next week come in a squat for 25 reps each set and the following week 30 etc. Basically, you have to strengthen your mind muscle connection and be mentally prepared to work through extreme pain and discomfort. Your body will adapt to handle the stress that is being put upon it and intern you will improve.

If you want to decrease the risk of cramps make sure your hydrated and since your not bodybuilding or guest posing that should be no problem just drink as much water as you can throughout the day. In terms of lactic acid buildup, you can try a vaso-dilator or any of the pre-workout supps on the market. A few athletes i know actually use viagra as a pre-workout but the conotations may be a bit different since you will be rolling around on the ground with other guys.

**sean_holland** · 06-29-2010, 10:00 AM

The larger the muscle bellies are, the more oxygen they need to work. When you see HW's fight if they go for a sub move, and its applied or the position is being jockeyed for on the ground for a minute or 2, if the sub or position scramble doesn't result in a win or in a definitive advantage for one fighter you will notice that both fighters slow down considerably (gassing). This is because of the size of their muscle bellies and the amount of oxygen needed to keep them functioning at an optimal level.

Training endurance for long term muscle burst can be difficult. The best examples of MMA (elite) fighters training with weights is 25-40min of non-stop, never to failure, 12-15 rep sets.

Example
12-15 - Bench Press (60% rep max)
12-15 - Bent over Barbell Row (60% rep max)
12-15 - Squat (60% rep max)
12-15 - Military Press (60% rep max)
12-15 - Barbell Curl (60% rep max)
12-15 - Tricep Press Down (60% rep max)

(They include Tire Flips, Rope Climbs, Chin Ups, Dips, etc etc in this work out and usually go between 25-40min with only the time between machines as the rest)

This is VERY difficult to accomplish in a gym that is not designed to train for MMA because of the amount of people and waiting for the stations/machines. In a MMA gym during your specific weight/endurance training the gym stops and accommodates you as its only going to be a short 25-40min time frame and most guys are in the gym for 5-7hrs a day doing various techniques, stretching, video review, endurance/muscle training, cardio, and other fighter assistance.

Needless to say Wanderlei, Fedor, Anderson, GSP, etc have a gym that aids them in getting their maximum training done without interruption. Find a committed MMA gym in your area with multiple weight class fighters and you'll see what I'm talking about.

**The Gladiator 911** · 06-29-2010, 10:57 AM

Thanks great posts

**Regular guy** · 06-29-2010, 10:51 PM

http://www.youtube.com/watch?v=DC19O...eature=related

**goodlifting** · 06-29-2010, 11:04 PM

Originally Posted by Regular guy

http://www.youtube.com/watch?v=DC19O...eature=related

bastardized olympic weightlifting

**ObviousDecoy** · 07-01-2010, 08:39 PM

Most fighters lift traditionally for strength but also supplement a lot of endurance exercises, plyometrics, balance/bodyweight and strongman style exercises which is more usable strength than isolated lifts. Granted pro fighters train as their job, its very hard for the average person with a 9-5 to fit all that in plus cardio, stretching and that whole learning to fight stuff.

How long have you been training? I've been doing BJJ since 2004 and I'm amazed how many people decide they want to dedicate their life to MMA after like 2 months of training. They usually get knocked out their first fight and you never see them again.