Strength & Conditioning for Boxing and MMA
Discussion
BenM77 said:
A poster called mma4life used to post his workouts in the what training thread but I am not sure if he competed or not, his workouts looked good with supersets and circuits.
Most of the vids on YouTube to do with mma tend to be circuits aimed at stamina, body weight stuff etc. I like the vids by GSP because you get the comments saying ' is that all he lifts' .Not quite understanding the aim of conditioning rather than building/max load
Im still here Most of the vids on YouTube to do with mma tend to be circuits aimed at stamina, body weight stuff etc. I like the vids by GSP because you get the comments saying ' is that all he lifts' .Not quite understanding the aim of conditioning rather than building/max load
Ive competed about 5x now. How I train is that I do 2x weights session a week covering the compounds (squats, deads, OHP, Bench, chinups rows). The other days I do intervals on the rower or crosstrainer doing like 6min rounds with 30 secs normal pace, 30 secs flat out. Have a 30-45second rest and repeat for 4-6 rounds. Barbell complexes aswell so like cosgrove evil 8 & FMDH (front squat/ military press/ deadlift/ hangclean).
Heavy bag rounds were/ are usually 3 min rounds, working on combinations of hands/ hands and legs/ hands and knees/ hands, knees, and legs etc. Do crossfit circuits aswell, the ones I enjoy the most are Cindy and Arnie.
MMA4life said:
Im still here Ive competed about 5x now.
How I train is that I do 2x weights session a week covering the compounds (squats, deads, OHP, Bench, chinups rows). The other days I do intervals on the rower or crosstrainer doing like 6min rounds with 30 secs normal pace, 30 secs flat out. Have a 30-45second rest and repeat for 4-6 rounds. Barbell complexes aswell so like cosgrove evil 8 & FMDH (front squat/ military press/ deadlift/ hangclean).
Heavy bag rounds were/ are usually 3 min rounds, working on combinations of hands/ hands and legs/ hands and knees/ hands, knees, and legs etc. Do crossfit circuits aswell, the ones I enjoy the most are Cindy and Arnie.
That's more the sort of routine I was expecting to be mentioned, but I was expecting it more from the MMA camp than from boxing. It still seems many well known coaches/gyms use weights in circus but usually pretty light and high rep stuff for times rather than any heavy or low rep work. Ive competed about 5x now. How I train is that I do 2x weights session a week covering the compounds (squats, deads, OHP, Bench, chinups rows). The other days I do intervals on the rower or crosstrainer doing like 6min rounds with 30 secs normal pace, 30 secs flat out. Have a 30-45second rest and repeat for 4-6 rounds. Barbell complexes aswell so like cosgrove evil 8 & FMDH (front squat/ military press/ deadlift/ hangclean).
Heavy bag rounds were/ are usually 3 min rounds, working on combinations of hands/ hands and legs/ hands and knees/ hands, knees, and legs etc. Do crossfit circuits aswell, the ones I enjoy the most are Cindy and Arnie.
Yet the science seems to suggest that very heavy low rep work aiming to move a weight as fast as it can be for 1 to 3 reps (even though it won't look or feel fast given the % of 1rm) hits the fibres and builds the systems that will help explosive action.
Then to balance that out over a training camp/ period with a shift over to speed development/speed-strength (lighter weights - usually recommended as being up to around 60% of 1rm as fast as possible and with more plyo work - med ball throws, hand clap push ups, box jumps, interval sprints etc.) and strength endurance in the later stages.
didelydoo said:
What a totally off topic post last night...not in any way related to S&C for MMA. Still, it seems relatively sensible.
On topic- when I boxed and later did MT, I found that and heavy strength related stuff was detrimental to my other training. Lighter circuits and lots of bag works seemed to fill 90% of the time that was not spent sparring. Infact, my increase in strength related stuff was the reason that I stopped MT as I felt that I could only put 100% effort into one or the other.
That's interesting, given your love of heavy training. So, if you were coming back to a fight - say had an 8 week training camp booked for a 3 x 3 min competition - would you drop the heavy, low rep stuff or still do some either early in the camp or a day or two per week?On topic- when I boxed and later did MT, I found that and heavy strength related stuff was detrimental to my other training. Lighter circuits and lots of bag works seemed to fill 90% of the time that was not spent sparring. Infact, my increase in strength related stuff was the reason that I stopped MT as I felt that I could only put 100% effort into one or the other.
Do you think you could punch and kick harder (even if not keep up the endurance so well over the time of the bout) when at the higher levels of your strength range and doing the lower rep routines or when you trained lighter with more circuits bag work etc.?
Lost_BMW said:
That's interesting, given your love of heavy training. So, if you were coming back to a fight - say had an 8 week training camp booked for a 3 x 3 min competition - would you drop the heavy, low rep stuff or still do some either early in the camp or a day or two per week?
Do you think you could punch and kick harder (even if not keep up the endurance so well over the time of the bout) when at the higher levels of your strength range and doing the lower rep routines or when you trained lighter with more circuits bag work etc.?
I think if I was to concentrate on fighting I'd do 2 heavy lifting days a week- squats, deads and Olympic lifting movements. Other trainign days woudl be sparring, bag work, cardio and crossfit/kettle bell stuff.Do you think you could punch and kick harder (even if not keep up the endurance so well over the time of the bout) when at the higher levels of your strength range and doing the lower rep routines or when you trained lighter with more circuits bag work etc.?
Kick power definately benifit from heavy squats, not so sure lifting aided punching so much though. I think Oly lifting would have a great carry over to fighting with it being very explosive, though I didn't do it much at the time.
MMA4life said:
Im still here Ive competed about 5x now.
The other days I do intervals on the rower or crosstrainer doing like 6min rounds with 30 secs normal pace, 30 secs flat out. Have a 30-45second rest and repeat for 4-6 rounds.
Barbell complexes aswell so like cosgrove evil 8 & FMDH (front squat/ military press/ deadlift/ hangclean).
Do crossfit circuits aswell, the ones I enjoy the most are Cindy and Arnie.
Have you won 5x? Ive competed about 5x now. The other days I do intervals on the rower or crosstrainer doing like 6min rounds with 30 secs normal pace, 30 secs flat out. Have a 30-45second rest and repeat for 4-6 rounds.
Barbell complexes aswell so like cosgrove evil 8 & FMDH (front squat/ military press/ deadlift/ hangclean).
Do crossfit circuits aswell, the ones I enjoy the most are Cindy and Arnie.
The rower stuff sounds good, I have been planning to do that myself. The rowers in the 2000 thread advocate it as a good way to get your numbers up.
Cosgrove's Evil 8 looks quite similar to Randy Couture's one which I used to do. It was hard.D
Is Arnie, Annie?
This one is on my todo list.
http://www.youtube.com/watch?v=WbjJjsbohO8&fea...
This KB endurance circuit is good.
http://www.youtube.com/watch?v=OcPLZ8zHJvM&fea...
MMA4life said:
BenM77 said:
A poster called mma4life used to post his workouts in the what training thread but I am not sure if he competed or not, his workouts looked good with supersets and circuits.
Most of the vids on YouTube to do with mma tend to be circuits aimed at stamina, body weight stuff etc. I like the vids by GSP because you get the comments saying ' is that all he lifts' .Not quite understanding the aim of conditioning rather than building/max load
Im still here Most of the vids on YouTube to do with mma tend to be circuits aimed at stamina, body weight stuff etc. I like the vids by GSP because you get the comments saying ' is that all he lifts' .Not quite understanding the aim of conditioning rather than building/max load
Ive competed about 5x now. How I train is that I do 2x weights session a week covering the compounds (squats, deads, OHP, Bench, chinups rows). The other days I do intervals on the rower or crosstrainer doing like 6min rounds with 30 secs normal pace, 30 secs flat out. Have a 30-45second rest and repeat for 4-6 rounds. Barbell complexes aswell so like cosgrove evil 8 & FMDH (front squat/ military press/ deadlift/ hangclean).
Heavy bag rounds were/ are usually 3 min rounds, working on combinations of hands/ hands and legs/ hands and knees/ hands, knees, and legs etc. Do crossfit circuits aswell, the ones I enjoy the most are Cindy and Arnie.
I am interested in this sort of training to stay in shape and have a bit of a fitness level. I also prefer it to normal weights which helps.
BenM77 said:
Hi mate, is your training set by your trainer or do you do your own thing ?
I am interested in this sort of training to stay in shape and have a bit of a fitness level. I also prefer it to normal weights which helps.
Hello bud I am interested in this sort of training to stay in shape and have a bit of a fitness level. I also prefer it to normal weights which helps.
Its a combination of both really, get given some training programs then I implement them around the rest of the training. @halb - Nah mate, won once, drew a couple and lost a couple :S
Crossfit Arnie is as follows
21 TGU LH
50 swings
21 overhead squats RH
50 swings
21 overhead squats LH
50 swings
21 TGU RH
I normally use a 16kg KB but its says to use a 24kg (bugger that!)
That BB Complex does look good, may have to try it at some point aswell
Crossfit Arnie is as follows
21 TGU LH
50 swings
21 overhead squats RH
50 swings
21 overhead squats LH
50 swings
21 TGU RH
I normally use a 16kg KB but its says to use a 24kg (bugger that!)
That BB Complex does look good, may have to try it at some point aswell
Just started reading the latest 'Fighting Fit' magazine and spotted two interesting articles relating to this thread. One is a weight circuit Brendan Ingle has got the journalist doing with Junior Witter and Kid Gallagher - seems a bit random in its mix of exercises and rep schemes but apparently they'd do lower rep, heavier squat and deadlift sessions in the off season - and the other is about Chad Dawson who always looks in great condition.
They reckon he does no weights at all (but must have before as he reckons to be another one of those lucky buggers who says "if I lift weights my body blows up really quickly"!) but lots of plyo work and that he wears a whole body 50lb muscular skeletal suit and hits the pads, bags and does foot work wearing it to build his strength, endurance and speed. Never heard of that before.
They reckon he does no weights at all (but must have before as he reckons to be another one of those lucky buggers who says "if I lift weights my body blows up really quickly"!) but lots of plyo work and that he wears a whole body 50lb muscular skeletal suit and hits the pads, bags and does foot work wearing it to build his strength, endurance and speed. Never heard of that before.
When I was training for my first fight (boxing) last year, someone asked me to email him my weekly routine.
I've kept a copy so here it is:
Monday:
Evening Sparring Class. One and half hours,
Short warm up followed by 8-10 rounds Sparring, depending on numbers in class, maybe followed by some circuit training.
Tuesday:
8am 1 Hour Boxing session.
Warm up - Ten minutes skipping, 2 rounds Shadow boxing, 1 Round on the bag.
6-7 rounds on Pads.
Hard short circuit like sprints, bear crawls, Burpees etc.
(in my own time after the hour) Abs, 300 reps spilt into 4-6 different exercises.
Wednesday:
8am Sparring 1 hour. Private session where I meet another boxer.
Warm up - Ten minutes skipping, 2 rounds Shadow boxing, 1 Round on the bag.
6-7 Rounds Sparring
Circuit, normally sprints and then Abs 300 reps.
Thursday:
AM Run. Different every week.
Sometimes long and steady about 5-6 miles is longest.
Other times shorter and faster roughly 2-3 miles, fast as I can last 1/4 mile.
Or slight up hill sprints. 100m x 10 gentle jog back in between each sprint.
Friday:
Boxing session same as Tuesday
Saturday:
Weights. Different every week.
Sometimes heavy compound movements like Squats or Deadlifts heavy as I can, low number of reps and sets.
Other times light cable stuff with high reps, and many other combinations in between. Always followed by ten minutes fast rowing or running machine.
Sunday:
Rest
I think its important to keep in mind there is no fixed right or wrong, we're all made a bit different.
Its also good to know and acknowledge your own strengths and weaknesses and train to improve your weak areas but fight using your strengths.
I've kept a copy so here it is:
Monday:
Evening Sparring Class. One and half hours,
Short warm up followed by 8-10 rounds Sparring, depending on numbers in class, maybe followed by some circuit training.
Tuesday:
8am 1 Hour Boxing session.
Warm up - Ten minutes skipping, 2 rounds Shadow boxing, 1 Round on the bag.
6-7 rounds on Pads.
Hard short circuit like sprints, bear crawls, Burpees etc.
(in my own time after the hour) Abs, 300 reps spilt into 4-6 different exercises.
Wednesday:
8am Sparring 1 hour. Private session where I meet another boxer.
Warm up - Ten minutes skipping, 2 rounds Shadow boxing, 1 Round on the bag.
6-7 Rounds Sparring
Circuit, normally sprints and then Abs 300 reps.
Thursday:
AM Run. Different every week.
Sometimes long and steady about 5-6 miles is longest.
Other times shorter and faster roughly 2-3 miles, fast as I can last 1/4 mile.
Or slight up hill sprints. 100m x 10 gentle jog back in between each sprint.
Friday:
Boxing session same as Tuesday
Saturday:
Weights. Different every week.
Sometimes heavy compound movements like Squats or Deadlifts heavy as I can, low number of reps and sets.
Other times light cable stuff with high reps, and many other combinations in between. Always followed by ten minutes fast rowing or running machine.
Sunday:
Rest
I think its important to keep in mind there is no fixed right or wrong, we're all made a bit different.
Its also good to know and acknowledge your own strengths and weaknesses and train to improve your weak areas but fight using your strengths.
Edited by kentmotorcompany on Saturday 28th July 23:59
I've had 8 fights (6-2) in the amateurs (boxing).
In training everyone does the usual...pads, sparring, bags, circuits etc (I also did weight training because I'm naturally not the strongest of people).
Of everything though I believe the most important weapon is your fitness. Several blokes I boxed had arms like Arnie, but couldn't throw a decent shot after the 2nd round. I always wanted to know that no matter what I had more fitness than the guy I was gonna be boxing.
2 of my favourite workouts for fitness were....
Ton up with sprints: 2 minute round. Leg and core alternates.
10 press ups
Sprint length of the gym (basketball court size) and back
10 burpees
Sprint length of the gym and back
10 v sits
Sprint length of the gym and back
10 tuck jumps
and so on, fit as many exercises in as you can in 2 minutes. Start with one minute recovery then drop to 45 seconds then 30 for the last round. If you don't wanna puke by the end of it, you're not trying hard enough.
2nd one was called the ring run.
Place a glove in the middle of the ring. Start in the corner opposite your mate. On the bell run to the glove, touch it, run to the next corner, touch, back to the glove, then next corner and so on. the aim is to catch up to your partner (or not let him catch you) 1 minute on, 30 seconds off for a few round. Again, if you're pushing yourself you'll probably feel sick after lol.
In training everyone does the usual...pads, sparring, bags, circuits etc (I also did weight training because I'm naturally not the strongest of people).
Of everything though I believe the most important weapon is your fitness. Several blokes I boxed had arms like Arnie, but couldn't throw a decent shot after the 2nd round. I always wanted to know that no matter what I had more fitness than the guy I was gonna be boxing.
2 of my favourite workouts for fitness were....
Ton up with sprints: 2 minute round. Leg and core alternates.
10 press ups
Sprint length of the gym (basketball court size) and back
10 burpees
Sprint length of the gym and back
10 v sits
Sprint length of the gym and back
10 tuck jumps
and so on, fit as many exercises in as you can in 2 minutes. Start with one minute recovery then drop to 45 seconds then 30 for the last round. If you don't wanna puke by the end of it, you're not trying hard enough.
2nd one was called the ring run.
Place a glove in the middle of the ring. Start in the corner opposite your mate. On the bell run to the glove, touch it, run to the next corner, touch, back to the glove, then next corner and so on. the aim is to catch up to your partner (or not let him catch you) 1 minute on, 30 seconds off for a few round. Again, if you're pushing yourself you'll probably feel sick after lol.
Lost_BMW said:
From the horse's mouth!
http://www.youtube.com/watch?v=0bNtq-vtdeI
http://www.youtube.com/watch?feature=endscreen&...
Like those rotational neutral grip pull-ups.http://www.youtube.com/watch?v=0bNtq-vtdeI
http://www.youtube.com/watch?feature=endscreen&...
Still use ice baths. Good way to encourage an injury?
Found a couple of interesting clips of training at the University of Teeside including this with some interesting core stuff and a brilliant looking cable machine near the end, plus OH squats, dumbbell snatches etc.
http://www.youtube.com/watch?v=_Bom_sRl2us&fea...
and several categories of S&C work from the trainer's micro-site
http://www.youtube.com/user/MDWright17
and another one
http://www.youtube.com/watch?v=uWZyVcb4ICo
http://www.youtube.com/watch?v=_Bom_sRl2us&fea...
and several categories of S&C work from the trainer's micro-site
http://www.youtube.com/user/MDWright17
and another one
http://www.youtube.com/watch?v=uWZyVcb4ICo
Edited by Lost_BMW on Saturday 18th August 23:40
Like some of those power exercises.
Seen the inch worm before, gonna be doing that one. And that powerbag shoulder thing.
Gonna out some stuff together like that in a circuit, similar to this fellas circuits.
http://www.sixpackfactory.com/6weeksixpackd6w5/
Also found this one linked.
Boxing Strength- Explosive Power Training & Conditioning Workout.
http://www.youtube.com/watch?feature=endscreen&...
And this, good moves and like the way he explains it and DOESN'T COVER IT ALL UP WITH w
k HPSTER GUN RAP METAL SHYTE!!!
http://www.youtube.com/watch?v=OXFbMQ0WGXo&fea...
Christ on a stick do they all think they rapper wker gangsters when they stick that st on.
Seen the inch worm before, gonna be doing that one. And that powerbag shoulder thing.
Gonna out some stuff together like that in a circuit, similar to this fellas circuits.
http://www.sixpackfactory.com/6weeksixpackd6w5/
Also found this one linked.
Boxing Strength- Explosive Power Training & Conditioning Workout.
http://www.youtube.com/watch?feature=endscreen&...
And this, good moves and like the way he explains it and DOESN'T COVER IT ALL UP WITH w
k HPSTER GUN RAP METAL SHYTE!!!http://www.youtube.com/watch?v=OXFbMQ0WGXo&fea...
Christ on a stick do they all think they rapper w
ker gangsters when they stick that st on.
Halb said:
And this, good moves and like the way he explains it and DOESN'T COVER IT ALL UP WITH wk HPSTER GUN RAP METAL SHYTE!!!
http://www.youtube.com/watch?v=OXFbMQ0WGXo&fea...
Christ on a stick do they all think they rapper wker gangsters when they stick that st on.
I know who you're thinking of!k HPSTER GUN RAP METAL SHYTE!!!http://www.youtube.com/watch?v=OXFbMQ0WGXo&fea...
Christ on a stick do they all think they rapper w
ker gangsters when they stick that st on.Gassing Station | Health Matters | Top of Page | What's New | My Stuff