rnIt has been my experience that strength training is poorly executed, or even simply neglected rnby MMA practitioners, and it is easy to understand why.
rnThere is such a huge demand on the athletes - especially younger fighters. The hours they rnput into training each discipline, as well as getting enough recovery time, quickly adds up. rnSkill training typically gets priority over strength training by the majority of fighters and their rncoaches. So the time they do have has to be used efficiently.
rnOne common mistake I have witnessed MMA fighters make is to try to mimic the “Circus-Act” rnof some outlandish program that they saw on the last episode of a reality series or read in rnsome magazine. A common example of the type of exercise I’m talking about would be rnperforming a back squat while balancing on an unstable surface.
rnUnless the goal is rehabilitation, performing any exercise on an unstable surface is a waste of rntime for building strength and mass. Another example is performing striking movements using rnbands or weights for resistance, and calling it a “sport-specific” exercise. In reality the fighter rnis just de-training technique, while providing inadequate muscle stimulation, all in the name of
“sport specific” or “functional” training!
rnI assure you, professional fighters don't actually train this way. All that show-boating is done rnfor the sake of “good TV” or to avoid revealing their actual training regime. When fighters rnactually do train this way, it is usually because they are lost and desperate and are looking for rna shortcut to get that ever elusive “edge” over their competition. In some cases they are lead rnastray by “trainers” who are more than willing to scam them out of their hard earned dollars, rnwhether intentionally or not, by advocating ridiculous training programs such as that. It is time rnto cut the fluff and drive your strength to herculean levels! rnGet Fit to Fight: Fighter Strength
rnThere are no shortcuts. There is only hard work, following a rational plan. If you happen to be rnone of those “phenoms” who performs single leg deadlifts on a Bosu ball, while balancing on rna yoga ball, while pulling a resistance band in front of you, while wearing black socks, and yet rnsomehow still manage to have a championship belt, then I would argue that you have rnsucceeded in spite of your “strength training” program, not because of it.
rnConsider what could be accomplished if a fighter with that kind of raw ability were to actually rnstart training more effectively, and begin making significant strength gains. My suggestion is rnsimple: if you want to gain an edge, you need to lift heavy weights.
rnStrength is the foundation for athleticism. You cannot develop explosive strength (power) rnwithout first possessing strength. If you are stronger, you can become faster, generate more rnforce, and you will be more resistant to injury.
rnYou have to drive out the frills and get back to basics. Following a program that is based rnaround heavy sets of the core lifts such as back squats, deadlifts, presses, and high pulls or rnpower cleans, will make you strong. Pre-historic strong. Strong enough to drag a Woolly rnMammoth down by its tusks.
rnBeing strong is always an advantage in combat sports. If you take two competitors who are rntechnically equal on the ground and on their feet but one fighter is physically stronger - who rnwould you bet on? That's right, the stronger guy! (I am just going to assume we can agree on rnthis).
rnFor those with A.D.D. or who simply want some variety in their program, other than just rnthrowing around the black iron a few times a week, I recommend strongman or “odd rnimplement” training. Not only is this style of training mentally refreshing but you can't get rnmuch more “functional” then flipping a 600 pound tire, lifting sandbags, or picking up and rncarrying a pair of heavy farmers handles for 30 meters. Many of these “real-world” rnmovements have a high carry-over to combat sports. However, remember to program this rntype of exercise into your strength training routine logically, and not just haphazardly throw it rnin.
rnI can hear some of you now saying: “But all that lifting heavy is going to make me too big to rnmake weight!”
rnI have a really simple solution for that. Lose Fat! That's right. If you gained a few pounds of rnmuscle your metabolism is elevated and it becomes that much easier to then lose a few rnpounds of fat. Let’s be honest... I bet you could stand to lose a few, and then some. And rnplease don't even consider going into a fight with double-digit body fat percentage, if you are rnat all serious about competing.
rnAll smart-mouth comments aside, that is a very obvious and beneficial solution. Why carry rnaround all that useless fat when you could be carrying around a few extra pounds of those rnpowerful Type II fibers?
rnYour other weapon for successful combat is nutrition. You will not gain mass if you simply do rnnot provide your body with the proper nutrients or enough calories to do so. How can the rnbrick-layer build a wall if he doesn't have any bricks?
rnNutrition is a fine balance. You must provide your body with enough fuel to energize your rnworkouts and recover and repair, but not so much to the point where you are gaining too rnmuch mass (or even worse, gaining fat) making staying in your weight class impossible. Your rngoals will dictate your diet and your drive will dictate your success.
rnAs a fighter, nutrition is something you should have down solid. If you don't know how to do it rnyourself consult a professional who does, and pay them to do the thinking for you. rnGet Fit to Fight: Fighter Strength
rnI hope this gave you something to think about when setting up your training plan in order to rndevelop a solid strength base. In Part 2 of this article I will be discussing conditioning for rnMMA. Stay tuned for that!
rnDriven to succeed,
rnKris Donaldson rnDrive AthleticsrnCertified Personal Trainer
rnStay tuned for Part 2: Conditioned to Fight rnCopyright 2010
www.DriveAthletics.ca