Power lifter to MMA- weights routine?

[LittleBill]

I'm just starting out in mma and I was looking for a bit of help with my weights routine.
I've been training like a powerlifter for the last 3ish years and from what I've read the way that I train now and the way that alot of fighters train with weights ain't massively different.

Here's my plan -

Mon- strength (5x5/ 5x3/ 3x3)

Squat
Stiff leg deadlift
Flat bench

Weds- explosive

Powerclean and push press
Lunge
Chins

Fri-strength (same as Mon)

Deadlift
Incline bench
BB row

Arms calves and core work will be done afterwards
It's just a tweaked version of how I train now

[Rob T]

I would have thought specific arms, calves and core work would be unnecessary if you're doing that routine plus MMA training. More grappling/striking/cardio would be a better use of your time imo.

[Atlasmma]

Doesn't powerlifting have a pretty detramental effect on your striking speed/explosiveness?

Maybe try a bit smaller weights as explosive as possible into your power routine too.

[matt@westfightcompany]

I think this all depends on how much time you have to devote to trainnig. I had done quite a bit of powerlifting before I started training properly. The strength was useful, but I was way to heavy for my height and gassed badly when I sparred.

I switched from a 5x5 type weights routine onto Ross Enamait infinite intensity, two days a week weight training with dumbell clean/snatch variations and single arm overhead presses, but much more emphasis on conditioning/cardio with short rests and exercises grouped together. After one go through the program (50 days) I had dropped from 86kg to 75ish but my strength was pretty constant with cardio massively improved. Other days have interval sprints/conditioning/skill based training. I was training mma or bjj/thai mon-saturday in the evening mainly and doing the Ross stuff in the morning.

I would say if you have a reasonable level of strength then try and maintain it and concentrate on the other areas you need as Rob said.
Have a look at Rosstraining.com it's well worth a read.

Didn't mean to start rambling, in summary if you want to fight don't worry about strength too much if you've got a decent base already, get the other skills up to speed. Don't wan't to be too tired from weights to train other areas.

[LittleBill]

I would have thought specific arms, calves and core work would be unnecessary if you're doing that routine plus MMA training. More grappling/striking/cardio would be a better use of your time imo.

I was thinking that after I wrote it LOL.

With all the pushing and pulling I think my arms are hit enough. Same with my core being hit hard with squats DLs and SLDLs.

What do you think of the routine other than that mate?
I don't really need to gain strength as I can DL 220kg, squat 180kg and bench 150kg and I weigh about 90kg.

I just don't want to lose much strength or power when I'm dropping weight.

[LittleBill]

Cheers matt. That's the plan mate, I want to drop weight but maintain strength. I lift explosively to try and fire the weight through sticking points without losing form if that makes sense.

I'll check out Ross training, cheers for the link mate

[blanker]

just focus o the big 3 2x a week is a pretty good aproach

[Rob T]

What do you think of the routine other than that mate?
I don't really need to gain strength as I can DL 220kg, squat 180kg and bench 150kg and I weigh about 90kg.

I just don't want to lose much strength or power when I'm dropping weight.

There are others on here who can give you better advice on that mate, it's not something I've ever done to the extent you are.

I have dropped weight and maintained my strength, but my lifts are nowhere near yours. Think at 80kg I would have had bench 80kg, squat 115kg, deadlift 140kg. At 76 now and can do the same (although I no longer squat due to a nerve problem). I just keep my PL routine simple, pretty much along the lines of what you posted.

[CraigSt.Clair]

just focus o the big 3 2x a week is a pretty good aproach

Would this work for me? Bear in mind I'm trying to drop weight too :rolleyes:

[LittleBill]

Alright then cheers lads

I might change it to 2 days strength (explosive lifting) and 1 day circuit training. I'll see how it goes and drop it down to 2 days if needs be.

[Justin Devonshire]

A good method I use for turning stength into power is the Contrast Method.


All you need to do is after you've performed the strength exercise for 5 reps, you follow it up with an explosive move of the same pattern.


So, straight after each set of a deadlift you would go into 5-10 burpees,

After your bench do some med ball chest throws,

After your chin ups do some downward MB slams or explosive Pull ups



This way you can maintain your strength and build that important speed with the additional exercise.



But it depends on what your main goal is - if you want to develop speed and power, I'd use the above method as your main focus rather than conditioning circuits.


If it is endurance you want then focus on the circuits. You just gotta find your weak link, whether its strength (unlikely lol), power or endurance. find out what your lacking most of, speed or conditioning and that should then be the focus of your training for a few weeks.