essential lifts for fighters

[tommylaughlin]

ive not got time to lift as much as id like with work and trying to train boxing and grappling.gonna cut my gym sessions down to either 3 days a week or 5 40 minute sessions cut out some lifts i had been doing.what lifts should i be doing weekly with limited time people? aim is to get stronger and step in the cage this year and make a name for myself

[LouieJ]

Fuck ya bench press off. Saves time and you dont really use chest muscles for punching or grappling do you. Unless your vain no need for big abs. There is loads you could do but afew suggestions are.......

Working your shoulders and arms with high reps will help the endurance of your punching.

Thighs and legs. I'd go for more low reps higher weights. You want power here, this is where you'll be keeping people in guard so you want it as strong as possible. Powerful kicking also.

One of the best lifts all round are the Clean and Jerk. Think it should be incorporated in any weights you do.

[thaison]

Thats a fairly legit question from some one with a track record of posting shit tommy, new years resolution to stop being a cock is it?

Stay away form isolated lifts, go for olympic lifts or compound lifts, if its strength your lifting for start with 3 sets of 3 then include some periodisation into your programme to ensure progression

[thaison]

and get the technique down before trying to lift to heavy, wouldnt want you getting injured ...

[lewdog29]

Lower limb Vertical: Bulgarian split squat, Snatch grip deadlift

Lower limb Horzontal: Shoulder Elevated Hip Lift, Sled Push

Upper limb Vertical: Pull ups, DB Shoulder press

Upper limb Horizontal: Inverse row, DB Bench Press

[Justin Devonshire]

Stay away form isolated lifts, go for olympic lifts or compound lifts, if its strength your lifting for start with 3 sets of 3 then include some periodisation into your programme to ensure progression

I'd second that. Great advice if you want to get strong. Just keep it simple, but work on gradually making it more specific to combat (more single-arm / single-leg variations etc.) as you go through the weeks.


If you want an even simpler answer - I'd say to start deadlifting. There's no other exercise that will get you stronger for MMA in one lift (it'll give you hip mobility, grip strength, upper back strength, shoulder stabilization and isometric strength in one go).

[KidKimura]

you dont really use chest muscles for punching or grappling do you.

Yes of course you do! Bench press is one of the most important lifts IMO.

There was a good article a few months back in Fighters Only on strength training by Paul McVeigh. I use mainly the kind of compound lifts he wrote about, bench, squat, deadlifts, weighted pull ups, bulgarian split squats, and hanging cleans.

I throw in some endurance stuff as well.

[samurai69]

I would go with

hang cleans
hang snatches
power shrugs
floor pullover and press to bridge
plyo squat or plyo split squat

deadlifts


with any lifting get technique right first and build up weight gradually, but even more important with polyo type work

if you have time work on tru olympic lifts, if not stick with the "hang" work


.

[MikeyL]

Deads (and all variations)
Squats (and all variations)
Hang cleans
Bench Press
Military Press
Dips
Pull ups

Stretch and foam roll the shit out of everything

[Bateman]

Keep it Basic , look to get yourself some 'bands' and a medicine ball. The bands you can take any place , even work and do some short 20 band work outs in your lunchtime.