Can anyone put up some youtube links to good gym weight training that suits stand up fighters. I have been off and on with gym, and when I do go I have layed off bench etc but focusing on wide arm chin ups, tricep dips and explosive press ups etc. Would like to have a good sport specific work out, and try something new.

Anyone got vids for weird and wonderful things that can be done that link with the body-mechanics of a kick, punch, clinch, etc

One here I stumbled across:

You have mail

:-)

Cheers for that :)

you should check out rosstraining.com, plenty of on there all sorts of conditioning drills , workout logs etc







here is a few of his vids

friend of mine runs an MMA coaching school in lincolnshire and is also a decent PT, does alot of core work with his fighters, tyre flips, pulls cement bag on a sledge with a massive heavy ship rope, hitting tyres with sledge hammers, 20m shuttle runs with a punchbag on shoulders slam it down each end and 20 punches (killer lol), also been told that on a smith machine bench press but explode the push at the end of it forcing the weight up and out of your hands catch on way down (if you get me lol).

Kettlebell switching is also good

he also does some pretty tough pressups too for core/upper body, suspend a rope around a beam or rsj, get some handles on the end (fly type handles) make sure the rope handles are at least 6 inches off the floor and pressup whilst trying to keep the handles steady (close grip and wide grips etc)

Hi, in the first instance what do you want to improve?

Its not about exercises, its about HOW you do the exercises that is important.

For example, strength - is it for maximal, elastic, endurance, absolute, relative, static or dynamic, ability to express force...all of which are seperate strength components and all of which require a different way of exercising...

Or are you working on speed? In which case is it for speed for signal response, capacity to accelerate, capacity to rapidly adjust balance, achievement of maximal speed, maintenance of maximal speed, or the ability to choose correct action options?

Or for cardiovascular ability? ATP-PC? Aerobic? Anaerobic? Recovery times?

There's lots to think about...

I believe the first stage in any training is to prepare by making yourself as injury proof as possible. Have a look at http://garysmilerturner.blogspot.com/2010/05/my-good-friend-dave-garrett-leading.html about injury prevention from a leading army rehab specialist - I think all people who train should read it - Dave puts a complex subject so simply...

Best regards,

Smiler
My Blog: http://garysmilerturner.blogspot.com/

Cheers for that guys, will take a look at it all :)

Smiler, I'm basically after explosive power, a balance between speend and strength. Hard explosive punches and kicks basically, but do not wish to put size on as I intend to drop down further in weight.

Weight is controlled by a calorie-controlled diet

Hmm…that’s always the hard one, a balance between speed and strength. You need a high muscle tension necessary for an increase in strength, and this can work against the fast firing of the muscles necessary for the explosivity of the speed.

The best way of improving this ‘elastic strength’ has been tested as coming from ballistic and/or plyometrics routines focusing on specific and related exercises. The important part is to have sufficient rest in between each set and exercise to ensure that muscle fatigue doesn’t take the speed out of the movements.

With these exercises it is the repeated elastic neuromuscular control of the impacts which provide the training effect…

Do you know much about plyo and ballistic work? It can be fun, and to get the strength increase you can work with just body weight, or weighted jackets, medicine balls, powerbags and various gymnastic equipment…

And again it is all about HOW you do the exercise, rather than WHAT exercise you do...

Hope this helps!

Best regards,

Smiler
My Blog: http://garysmilerturner.blogspot.com/

Seasonal sports are easier to train for as they have an distinct off season each year. Fighting and trying to do it all at once makes it so difficult imo. General strength in the off season,explosive and speciric traing leading up to the season. Talk to an expert and you may want to think about adoting a seasonal approach.

no wonder people get put off training, this sort of thing is made so complicated its ridiculous!
eat a healthy balanced diet
drink the right amount of water according to what you are doing
just train....use the stuff around you, hit pads, kick pads, bagwork, clinch, good old fashioned exercises that you dont need any equipment for
squats, jumping squats, squat thrusts
lunges, walking lunges, jumping lunges
burpees, burpees with a press-up, burpees with a tuck jump
sit-ups, crunchies, side-bends
wide arm press-ups, narrow arm press-ups, press-ups with a clap
plank, side plank
if theres a road...go running, if there is countryside go running
if theres a hill do hill sprints, if there are steps run them
use another heavier person to hold a belt around u and pull you back as u run/punch/knee/kick
it does not need to be such complicated shit, u dont need loads of different equipment you just need your environment and some imagination!

Marianne
I will both agree & disagree with you!!! ;-)

Functional bodyweight exercises defo have their place however;
these still need to be taught correctly (in my experience this is rarely done within martial arts); moreover there is still basic principles that need to be adhered to to extract the maximum benefit from the effort input (such as F.I.T.T. – Frequency, Intensity, Time Type).


However, there is no mistaking that a true strength & conditioning programme can improve your speed & strength (thus power), endurance, decrease injury risk through correct strengthening of the stabilising muscles (although some would say there is an increased risk due to the exercise itself but that's another story), increase body awareness (possibly helping correct technical issues) plus many more things.

Who doesn't want to hit harder & faster for longer????

If these programmes are implemented correctly within/alongside the high level technical/fight training then you are bound to produce a more rounded athlete.

Its a science, and to those not “within” it; it can seem complicated :-)

harder, faster, for longer AT THE SAME OR DECREASED WEIGHT)

Also on injury prevention.... Increased tendon & ligament strength; & increased Bone density possibly reducing the probability of fractures

i hear you mate, but you can see why people get pissed off with it all...there is soooo much conflicting information and advice...you need to do this in order to do that blah blah blah...my point was that you dont need weird and wonderful equipment to get stronger/more explosive/bulk up/loose weight/improve timing/improve stamina etc!

frankly , i recommend with only "body weight training" for legs ,if the concern is "kicks,knees"..

for example, jumpings are excellent...

(i am a former "weight lifter" and suffered a lot in "mt "for kicks due to previous "weight trainings" ...

"jumping high" , "50-100 mtrs sprints" and "stair climbing..."