Who does weights and what kind??

[simmy]

Who here does weight training as part of their regular training? Also do you do it even coming upto fight time? What exercises are done etc? Cheers

[Reason65]

Hi, yeah i do wieghts, im 70kg so work around that, ill try push and pull that wieght, dumbells olympic bar normal gym work outs, try to keep your body from going stiff, if i know im ganna train grappiling/mma most of the week i keep light i would do 100 reps in 1 go on all mager body parts, 2-3 a week

Competiton/fight week
id train the art more and i do following exercises

Chin ups, wide,close,rope, its a natural wieght so theres less chance of an injury, and does stuff to back strenth that Dbells cant do, Improves the grip to.

Chin dips, try doing these with a friend and play first to 100 in how ever many goes its fun, works wonders and still will keep you supple.

Squats without wieght, most 2 most hold a 5kg wieght above ur head, superb core strenth apears, ull feel ur core work, do again 100 reps.

Loads of grip work, im liking at the mo holding a 35kg dbell for 30 seconds letting go and getting 10kg dbells 4arm curling them holding them for dear life.

Getting the back rowing cables holding them in my back (like ur controlling a head in gaurd) for again 30 secs then repping for 10.

Cardio streching, yoga, swimming (good for injuries), abs and lower back.

Sometimes i go on youtube and find good core exercises and try them out, but i focus more on core.

These exercise wont put wieght on as they are not body building exercises which is a bonus if your cutting.

Hope it helps.

[simmy]

Thanx reason..that has given me more ideas concerning workouts etc..

[simmy]

i've noticed that my tendons feel slightly stretched after weights too..maybe lifting too heavy

[stapes360]

the key is to periodise your training I.E
12 weeks out to 6 weeks out build strength,
6 weeks out to 2 weeks out work on plyometrics,
2 weeks out to fight night work on speed.

weather you use weights, power bags, kettle bells, ropes, sleds is up to you. just analyse the movements you want to strengthen and think of an exercise that closely resembles them.

[simmy]

Cheers Stapes....

[Rosi]

yup - periodise, periodise, periodise... the results are so much better

Only thing i'd add is that if you go straight into a pure strength phase (ie heavy weights, short sets, lots of rest) then you leave yourself a bit injury prone. The "anatomical adaptation, maximum strength, conversion to power" model works really well; I'm sure there's lots of info on the internet if you do a search.

[simmy]

Thanx guys/gals

[nomad]

I don't know how much you'd all agree but I believe it is better to control your body weight in exercise before taking on weight training.

i.e Can you do pull ups? if not, then why get on the pull down machine?
Can you do good press ups? if not, then why get on the bench press?
can you squat your body weight easily on high reps? if not, then why go to the squat rack?

I did weights, then found that body weight exercises weren't so easy.

Now I've mastered pull ups, sit ups, dorsal raises, press ups and more, I find that my technique and base natural strength is that much better and I'm that much more functional.

[manimal]

i've been doing the weights since i was 16, am 26 now.
i've got dead bad pain and stiffness in my hands, elbows and shoulders.
having a couple of weeks off at the mo, taking anti- inflammatories too. feel much better already.
went wrestling two weeks ago, and the inside of my elbows were killing, couldnt extend my arms for about 5 days after.
going to start back doing some swimming and just using my floor to ceiling ball. build it up gradually til i get back into the weights and full mma.

The Smith machine absolutely ruins my joints (dont use it no, but have done in the past), that and the pummelling in wrestling.