1. #1

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    Weight Training for MMA

    I need a weight training routine for a MMA fighter. I want to gain muscle definition, but not too much mass because I want to stay in the middleweight weight class. Size to Strength ratio is very important to me, i.e. I want to be the strongest guy pound for pound. I want to know what kind of lifts I should do, how many reps, how many sets, etc...

    If anyone knows a website or article I can go to and get information on this that would be great! Even better, does anyone have workouts from professional fighters? Frank Shamrock, Randy Couture, Vitor Belfort, and more. If I could get a weight training regimen that these guys use that would be fantastic. Thanks for all the help.

  2. #2
    knight_errant's Avatar
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    Forget about not gaining mass. That stuff's for people who want to look pretty but not put the work in. Try:
    Bench press 3 sets of 10
    squats 3 sets of 10
    shoulder press 3 sets of 10
    chins 1 set max wide grip, 1 set max underarm close grip, 1 set normal to less than failure.
    Deadlifts 3 sets of 10

  3. #3

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    Knight errant.


    The above weight training guide.

    1. How many times per wek should one do it ?
    2. Should ALL of the exercises you listed be done within each workout ?
    Hannibal: The sworn enemy of dishonest politicians, source of entertainment on Bullshido and newly appointed Office Linebacker. Terry Tait ain't got **** on me !!!!

  4. #4
    knight_errant's Avatar
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    The above weight training guide.

    1. How many times per wek should one do it ?
    2. Should ALL of the exercises you listed be done within each workout ?
    2-3 times a week should be good. twice if you've got a load of volume from something else (e.g. pushups). ALL the exercises should be completed- 1 minute rest between sets, 3 minutes between exercises. Eventually, up the load and drop the numbers.

  5. #5

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    Re: Weight Training for MMA

    Originally posted by darkmace
    I need a weight training routine for a MMA fighter. I want to gain muscle definition, but not too much mass because I want to stay in the middleweight weight class. Size to Strength ratio is very important to me, i.e. I want to be the strongest guy pound for pound. I want to know what kind of lifts I should do, how many reps, how many sets, etc...

    If anyone knows a website or article I can go to and get information on this that would be great! Even better, does anyone have workouts from professional fighters? Frank Shamrock, Randy Couture, Vitor Belfort, and more. If I could get a weight training regimen that these guys use that would be fantastic. Thanks for all the help.
    Pro's have all the time in the world to train AND to rest.
    What is your life schedule like?
    How many times a week can you workout ( ma & weights) ?
    When in the day can you work out?
    What weightraining have you done?
    How is your MA training like?

  6. #6

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    Originally posted by knight_errant
    Forget about not gaining mass. That stuff's for people who want to look pretty but not put the work in.
    By this do you mean mass on the weights or mass of the person?

  7. #7
    knight_errant's Avatar
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    on the person.

  8. #8

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    Hell yeah! Hell no!
    I can put 2 hours in the gym 3 times a week. My MA training offers a perfect cardio workout. I have lifted weights in the past, and know most all of the lifts that there are.

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