Mma Training Routines
Is the 5×5 weight lifting rouine good for MMA training? If not what routine will keep me flexible?
I wanna start weight lifting like the MMA fighters do. Is this 5×5 routine good for having powerfull punches but also keep me flexible? Also is the 5×5 routine for all weight lifting excersises or just upperbody?
5×5 is not For bulking up , 1-5 reps whit 90% of what you can lift 1 time is to build maximum power whitout gaining much weight or for explosive power (but then you need to use 50-60% of what you can lift 1 time). If you train like this you need to combine this whit explosive training like sprinting ect ( if you train maximum power ) + your mma training , trust me you wont become slow.
Before starting training maximum power you need a base so start of lifting the 1st 4 weeks whit weights that you can lift pretty easy to get a good base and learning the exercises this is important to avoid injuries.
You can also train for muscle endurance , this the most used form of lifting in mma (in my opinion the best for martial arts ) here you do 20+ reps and you use 30-50 % of what you can lift 1 time.
And yes you can do 5×5 for each body part ( best is to do exercises where you use allot of muscle at once so not to much isolated exercises like bicep curl ect..)
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Maximum power :
- reps 1-5
- sets 3-4
- rest between each set 3-8 min
- 90% of 1 rm(what you can lift 1 time)
Explosive
- reps 1-5
- sets 2-5
- rest 2-4 min
- 50-60 %
Endurance
- reps: 20+
- sets 1-3
- rest 1 min
- 30-50%
Just stretch daily and you keep and get more flexibility
Frank Shamrock MMA Training
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