Staple movements for combat sports.

[Polski Byk]

These are some staple exercises that should be a part of every mma or combat sports athletes regimine.

-Sled dragging
-Tire flipping (probally one of the single best exersises for this sport)
-Power cleans
-dead lifting
-push presses
- Farmers carry
-Plyos
-Overhead squats
-Sled pulling with harness
-Lunges...yes lunges carries over alot more than the traditional squat.
-Log clean and press
-Snatch grip high pulls.
-heavy pull throughts
-uni-lateral snatches
-Pistol sit-ups
-sledge hammer tire

Folks these should be your meat and potatoes. Lose the leg extensions the hack squats, benching, cables, or any other movement that has you working from a fixed or supported position, because it doesnt carry over well and is not practical for what your goals are, and that to be as strong (not as muscular) as you can be at your fight weight. Think as your body as a whole unite and dont isolate it. Except for neck training.

[JayC]

This is great Byk! Thanks. I really need to invest in some euipment as my golds doesn't have some of that stuff. I've been slowly changing my rountine to match as much of the above as possible.
As several fighters have recommended light weight w/very high reps closer to fight time and minimal rest between, does that sound right?

[Polski Byk]

This is great Byk! Thanks. I really need to invest in some euipment as my golds doesn't have some of that stuff. I've been slowly changing my rountine to match as much of the above as possible.
As several fighters have recommended light weight w/very high reps closer to fight time and minimal rest between, does that sound right?

I dont think training light is a good idea, at 60-75% would be more like it Jay.

[JayC]

I dont think training light is a good idea, at 60-75% would be more like it Jay.

See, I agree.. its such a hard sport to train for though.. Your striking needs quickness and lots of muscle endurance and ground game needs power and strength. Both need cardio..ugh However, I am a ground fighter by trade, I think I'll concentrate my strength training for that :)

[Polski Byk]

Your muscle conditioning and speed will come from your sparring and rolling. Your weight training should all be geared toward strenght and explosiveness. Jay, mma is prob the hardest sport to train for mainly because there is not one aspect of the training that can be overlooked. But you def seem on the right path.

[JayC]

Your muscle conditioning and speed will come from your sparring and rolling. Your weight training should all be geared toward strenght and explosiveness. Jay, mma is prob the hardest sport to train for mainly because there is not one aspect of the training that can be overlooked. But you def seem on the right path.

Thank you Sir!