Workouts

[WELSHPOWER]

so for example;

strength day 1

squat: 3 sets x 15 reps
bench: 3 sets x 15 reps
deadlift: 3 sets x 15 reps
power cleans: 3 sets x 15 reps
snatch: 3 sets x 15 reps
clean & jerk: 3 sets x 15 reps

rough guide, the weight stays the same for all exercises because you dont want to be building huge muscles for mma for obvious reasons.

strength day 2

circuit. weight stays the same
same exercises as above but you do 15 reps do the circuit 3 times and each week you add another so it be 3 times then 4 times and so on.
by doing this your building muscular endurance and strength and cardio all in one.

thats the strength side done but ill post more strength workouts as i go along

[WELSHPOWER]

Fucking solid right there, bro. Solid, solid, solid.


With intermediate to advanced I add in things like full contact twists, sled pulls and push, etc. But the base should always have what you listed. Always.

exactly ive never been to america but apparently all the wrestlers out there do the basic olympic lifts?

[WELSHPOWER]

next thing cardio.. without cardio and stamina your a gonna...
theres two types aerobic and anearobic.

ideas for cardio would be.

running on sand ( some people say its bad for knees but i say the best things for stuff people always say is bad for you?) soft sand is best
running up steps
running up hills or sprints up hill
all the above build cardio it always gives you leg endurance, if anyone has ever fought professional knows your legs go first in a fight through nerves (everyone gets nervous)

two build up your wind for a lengthy fight the best is long distance running.
sprints are good for explosiveness and speed.
another good thing is fartlek trainings its when you run for 2 minutes then sprint for 2 mins and so on depending on your cardio.

heres a few basic cardio builders that you can do without the gym. more to come

[WELSHPOWER]

now im going to go onto the actual fight training..

as we all know in mma theres stand-up, takedowns and ground
so you have to be well-versed in all 3 heres what i trained my fighters in

boxing & kickboxing for stand-up
judo & wrestling for take downs and defences
judo & jujitsu for ground (mainly my own techniques)

if you have a fight coming up thats 3rds dont train for 3rds train for 10rds because when your in there your body gets drained through nerves.

sparring (just stand-up)
go 5 rounds with one person, then 5 rounds with another, then 5 rounds with another. doing this builds you mentally and physically so you can cope with any person no matter size shape or skill.

when training take-downs, clinches and defences train with someone heavier than yourself so that when you fight someone your own size its easy.

same with the ground game. work on dangerous situations giving your back etc so that you feel comfortable in that situation so many fighters freak out when someones got there back and lose.

[WELSHPOWER]

Bagwork.

Bagwork is for building power and stamina not for fancy combos thats what the focus mitts and thai pads are for!

When your on the bag train for 3 x 5 minute rounds.
to build punching power and punching stamina do this, 10 jabs, 20 jab & crosses, 10 jabs and so on for the whole round. step in on every punch. have someone hold the bag.

thai pad for leg power and speed
start with 1 roundhouse kicks to the stomach and work your way all the way up to 10 kicks then repeat on your other leg, this also builds your obliques.

take downs and defence
if you shot in a double leg pick up do it 5 times then have your partner do it 5 times to you and you sprawl out.

[WELSHPOWER]

In this thread ill be giving advice on powerlifting, bodybuilding, mma training and boxing training.