Mma Fitness Equipment

How often do you lift for mma and how?

Hi, I’m starting mma classes soon and I’ll be doing bjj and kickboxing each 3 times at a well respected gym.. I’ll be lifting outside the classes and would like to know how often fighters lift and what style do they use? Do you use low reps to build strength or high reps to build endurance? Also, and example of the typical mma training schedule would be great! I work at a Fitness Gym so I have access to plenty of equipment. Thanks!

3 times a week or so.

Circuit training with emphasis on explosive lifts and sport specific exercises, plus a lot of core work.

I go 6 weeks weights, the 6 weeks Plyos/bodyweight.

Weight training generally consists of Olympic style lifts in a circuit. Emphasis on power and explosion, medium weight, medium reps, with pyramid style building.

ie. Shoulder Press: 20 reps at 180lbs, 15 reps at 200, 10 reps at 220, 8 reps 230, 5 reps 245, etc.

At 5 reps you generally want to be with 30lbs of your max.

Go from one exercise to the next, so in reality it is more like… Shoulder Press 20 reps, Bench 20 reps, Flies 20 reps, Pull downs, Reverse Bench, Dead lifts, Cleans, etc. Then you start back over.

That pretty much handles your cardio and endurance training, you have no downtime lifting, but your muscle group gets to recover as you are doing another exercise.

Keeps heart rate way up, and builds your strength.

Do Plyometric exercises in a circuit as well, as well as Kettlebells, etc.

Every 6 weeks or so I switch whatever I am doing completely up. So it might be a plyo program, or a kettlebell program, or sport specific gladiator style program, then head back to the weights.

In all honesty, you should spend the money to get a personal trainer to build up routines for you, or at least show you the proper way to do every exercise. A month or so worth of training would get you that. Working at a Fitness Gym probably gives you some access to trainers without having to pay.

But now a days it is a bit more complex then just high weight low rep, or high rep low weight.

Best of luck!

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