Technique/Power Trade Off?

[mikiesbuk]

Powerlifting will give you great strength and power without putting on alot of weight/size.

At the moment I am doing no MMA, but if you do the following exercises once a week you should find you are making progress: -

1.) Chest - flat bench barbell
2.) Back - deadlift
3.) Shoulders - military press
4.) Legs - squat
5.) Arms - barbell/dumbell curl/whatever.

These in my mind hit the areas hardest/most overall.

Of course you could then split these down to 2/3 days a week - job done.

[Wiegieboard]

surely if you have to minimise your weights to anything, it should include squats?

Squats are an excellent exercise but I would choose deadlift over squat for my self because of the amount of muscle used in a deadlift. Depending on how you dead eg. standard/sumo/narrow stance, you can hit muscles similar to if it was a squat plus all of the supporting muscles in the hips, lower and upper back, abdomen, forearms etc. which comes heavily into play. Alternately you could do what I used to do when I was doing less weights and squat one week, dead the next. Personally I found that deadlifting gave me more benefit for my MMA than the squats did but I tended to wrestle more than I did standup. If you're bangin' in standup having the squat related fitness might benefit better in helping you stay upright when you've been cracked a doosie. Ideally, I'd say that being able to do both squats and deadlift would make you better as an athlete but I'd personally try to emphasize having skill over obscene athleticism especially on a tight schedule, hence the deads being my choice as a more wrestling orientated practicioner.

[Dead man's shoes]

technique is obviously very important

why not try this weights circuit?

http://video.google.co.uk/videoplay?...arch&plindex=0

[Wiegieboard]

LOL! I used to do that very circuit! It's a real killer but it gets your lactate threshold up SO SO high!

[Dead man's shoes]

yup

its pretty brutal

had an arguement with a colleague over it.

They said that only low to medium level athletes used circuits.

I told them to fuck off and to stop being so pompous.