Weight training for MMA

Realize that weight training is a little like dieting. In the sense that you'll hear many different and sometimes totally conflicting things. What you have to keep in mind is the goal of your workout routine: not to be chiseled and not to only be strong. I would suggest looking up any type of Circuit training, Super sets, and any exercise routine that focuses on muscular endurance and explosion (as opposed to traditional pyramid exercises that focus more on one-shot strength). The goal being to increase power but keep your flexibility and endurance. We have all seen the effects of too much weight lifting--requires too much energy to keep an over-muscular body in motion, reduces mobility, requires too much time in the weight gym, wears away at your joints and connective tissue.

In the end, some fighters don't even lift weights and instead stick to calisthenics and plyometrics. In other cases, some fighters choose to reduce their weight lifting in order to go to a lighter weight class with their natural strength. That said, here are a few words to start you off:

Basically keep the reps higher, the pace high, and the weight relatively lower (aim for 10-15 reps). Go from one muscle group to the other with very littler rest (less than a minute) until you complete your entire body or the groups you mean to hit that day (circuits). Or do different exercises that stick to one muscle group but hit it different ways, i.e. grouping different type of chest exercises together in a row (super sets). There is room for olympic and power lifting exercises in a fighter's routine, but be sure that you have someone help you with proper technique--incorrect technique can lead to some of the worst injuries in all of sports. In all cases, you're going to need to start slow and work up to it. Strength and conditioning exercises are meant to burn you out, and they WILL. Until your body is capable of recovering from those exercises they will put you at risk of overtraining. One last tip: stop maxing out. It serves no purpose in our sport. It takes time for you to recover before and after in order to truly max out.

You'll be in fighting shape soon enough

A note on gear

A quick memo as this came up quite often when members were shopping for gear after the last equipment blog--particularly gloves, shinguards, and headgear (there's much more to be said on the subject but this is a start):

Competition gear-- tends to provide bare minimum yet regulation protection for both the wearer and the opponent. Fit, feel, and look are all factored in. However, price and durability are not the priority in competition. For everyday use, one might want to save their money and go to something below.

Training gear-- Come in a variety of choices, but basically training gear is more concerned with durability. Higher end training will still focus on fit and feel, but the idea is to have a reliable piece of equipment that one can work time and time again at the gym. Lower end training gear is essentially the bare minimum in all areas and most often not all the durable. "Soft" gear--usually gloves-- are more trailered for comfort and protection but often don't last as long as "bag" gear which is meant to TAKE punishment over time. "Soft" gear can come in many forms, such as gels, and while they do give you great protection, do not last as long and can be much more expensive.

Sparring gear-- Basically a mix of the above but with more priority of safety for you and your training partners. This equipment will be made for repeated use and maximum protection. Most often they provide far more protection than is needed in an actual match scenario but they are worthy of a place in your gym bag as they can prevent a lot of injuries--dishing it out or being on the receiving end. Remember, the idea is for you to be durable as well.

Note: Price is not always the best indicator of a brand's quality but more expensive gear is just that often because of the reputation associated with the product. Just remember that having two pairs of 'junk' gloves are not as worth having a single reliable pair. Save your money, but don't be stingy. The savings or extra expense should be factored in over time; this is over the life of the gear and over the life of your training career. Another thing: I hate to say it because they are useful and they, well, are cool, but save attire for last. A great looking pair of fight trunks will not do you much good when they're in the dirty laundry and you're still having to hit the bag with dirty old club gloves and no wraps.

Training with the right attitude

Last week we covered a few basics on the equipment to take to the gym with you but let’s not forget probably the most important thing: The RIGHT ATTITUDE. Don't ever come into the gym with the goal of hurting anyone. That is a dangerous mentality and can lead to the downfall of many a member and even an entire gym. It's not always to protect the other guy either. Realize that your partners will respond to you. If you hold a choke too long, push the pace too much, or fail to apply a submission respectfully, then you can possibly be looking to receive the same treatment in return. In fact, an overaggressive trainee will often come to the realization that more experienced member is rarely, if ever, going at 100%. The simple rule, if you had to rely on 100% to get the upper hand and your partner is holding back, then you are failing at your end of training. People that get into that habit will spoil themselves and find that their strength and aggression will not get them out of every situation.

Most often a cause of the above is coming to the gym with the mentality of winning at any cost: avoiding drills that make you look bad, avoiding partners that have an advantage over you, shorting rounds so you don't get tired (rare but true, some gyms may even see cheating and dirty tactics). Training should always be about improving, not winning. We train most effectively when we are willing to try new things. You will discover your strengths and make progress on your weaknesses. It will help you round out your game. If you know you’re a great striker, try to improve your wrestling and grappling work; don’t work only your striking with people you know cannot outstrike you. If you’re ‘better’ (that being a subjective decision) than your partner, try seeing if you can get out of bad positions. Be willing to get away from your strengths and train to survive bad situations. Work on being more technical, try new techniques, etc. If you’re still not being taken to your limits, then try training against fresh partners when you are tired. Always be willing to lose in training—and in that way learn what it takes to make it through. Some fighters make the mistake of sticking to their strengths and leveraging situations to use their entire gym as sparring dummies, tearing through their teammates without ever learning a thing. While having a Plan A tactic is preferable in an actual match, you must always prepare for the worst. Train to improve and in that way train to win.

Wed Feb 6 MMA Safety 101

When you walk through the door at any training facility you'll be required to sign a waiver to acknowledge you accept responsibility for your safety. That covers the gym. Now let's work on covering you.

Any sport is dangerous. In fact, studies point to fishing as being the most dangerous sport there is--boating related incidences likely push that stat. However, let's be realistic, any sport that involves contact will demand your attention to safety. Even startups are aware of this. One of the first questions that new members will ask is simply, "What should I bring?"

MMA is at its essence a poor man's sport. All that your REALLY need are shorts and t-shirt. However, we encourage potential MMAists to gather up basic equipment. Mouthpiece to protect your teeth and jaw--also a useful tool to help you breathe when fighting chokes. An athletic cup--for obvious reasons. Beyond that I would look at some common sense equipment to help you along the way: Handwraps--at less than $10 a pair, if used properly can potentially save you thousands spent on treatment of hand injuries. A roll of tape--with an experienced trainer you can learn how to add support to ankles, wrists, fingers, toes, etc.(also see below for other uses of tape). As you build your toolbox, look to add your own gear: boxing gloves, mma gloves, head gear, shin pads, etc. Just like the technical aspect of the sport, the more tools you have the more things you can do.

Other essentials: Trim your nails--will protect your partners from scratches and also help you prevent your nails from catching (Personal note: I once had to lose a toenail from it snagging on the mats at another gym. It was painful. It is still not back). Keep your cuts/scrapes clean and covered. Shower often, especially immediately after training--some people actually eat before showering without realizing just how unsanitary it sounds.

Another important tip: As you accumulate your share of bumps and bruises you might run into the problem that many members have, pre-existing injuries. The majority of time this will involve injuries acquired from other sports. However, anyone with a problem should be advised that trainer partners and instructors are unaware of injuries until you share the information. If you know you have bad knees, wear a brace, don't wait for it to be re-aggravated. If your hands are hurt, then wrap them. Realize that when you wear a brace in training it is a sign to your partners that you have something bothering you. For example: simply wearing a knee brace will often ensure that your partners don't wrench a heel hook. In situations where you don't have a proper brace a simple piece of tape will suffice: If your ankle is hurt, at least have some sort of marker to let your partner know that they should take it easier on that particular area.

Of course when going into competition you might not want to give these same markers, but realize that training is about improvement and if you're out with an injury, well, you can't train.