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Posts Tagged ‘mma strength training workouts’

Powerful Lower Body Domination for Explosive Athletes

Tuesday, September 7th, 2010

Powerful Lower Body Domination for Explosive Athletes

by Jim Smith, CSCS

As we transition from the foundation (strength / hypertrophy) block of their strength training, the MMA fighters move into their explosive phase.  In the previous video we were allowing them to get acclimated to absorbing the impact from jump training, drilling proper landing mechanics and preparing them for the full execution of more complex plyometric exercises.

As proficiency their increased, you will now see much more complex exercises.  And the end of the phase, even depth jumps are performed after a strength movement, i.e. complex training promoting post-activation potentiation.

* SPECIAL NOTE – explosive training should be done early in the workout and after a very thorough and complete warm-up.

Complex Jump Training (end of block)

Athlete 1:

Exercise 1:  Sandbag Zercher Squats

Loading anterior (with additional chains) to promote proper squat mechanics, overload the spinal erectors and force powerful torso bracing

Exercise 2:  Depth Jump into Deep Squat Landing

Promotes explosive lower body power, reactiveness, deceleration and proper landing mechanics.

Exercise 3:  Band Sprints

Promotes stride frequency, arm swing and leg drive

Athlete 2:

Exercise 1:  Sandbag Zercher Squats

Loading anterior (with additional chains) to promote proper squat mechanics, overload the spinal erectors and force powerful torso bracing

Exercise 2:  Depth Jump into Split Squat Landing

Promotes explosive lower body power, reactiveness, deceleration, balance, kinesthetic awareness and ankle/knee/hip stability and proper landing mechanics.

Exercise 3:  Band Sprints

Promotes stride frequency, arm swing and leg drive

UFC, MMA LOWER BODY STRENGTH TRAINING


how-to-warm-up-ultimate-warm-up-preparation

fast-bodybuilding-workouts-how-to-build-muscle

core-training-workouts-six-packs-abs-workouts

fast-bodybuilding-workouts-how-to-build-muscle

Tags: band sprints, conditioning workouts, core training, explosive power, john franchi, mma strength training workouts, odd object training, pat audinwood, reactive power, sandbag training, strength training workouts for athletes, UFC fighters, ufc strength training workouts, WEC fighters
Posted in accelerated muscular development, athletic strength training lift odd objects, core workouts for athletes, how to build muscle, how to improve fitness and conditioning, strength training muscle building workouts, strength training to improve athletic performance | 2 Comments »

MMA Strength and Conditioning – High Intensity Resistance Training Circuits

Sunday, August 1st, 2010

MMA Strength & Conditioning

High Intensity Resistance Training Circuits

In the following video you’ll get to see some pretty cool resistance training circuits.

Why Are Resistance Training Circuits So Effective?

CHECK OUT THE REST OF THIS KILLER POST AFTER THE JUMP (more…)

Tags: conditioning, fight training, fighters workouts, injury rehab for fighters, insane conditioning workouts, john franchi, mma strength and conditioning, mma strength training workouts, pat audinwood, training workouts for combat athletes, UFC strength training, WEC strength training
Posted in accelerated muscular development, strength training muscle building workouts | 469 Comments »

MMA Strength and Conditioning – High Intensity Resistance Training Circuits

Sunday, August 1st, 2010

MMA Strength & Conditioning

High Intensity Resistance Training Circuits

In the following video you’ll get to see some pretty cool resistance training circuits.
Why Are Resistance Training Circuits So Effective?
CHECK OUT THE REST OF THIS KILLER POST AFTER THE JUMP (more…)

Tags: conditioning, fight training, fighters workouts, injury rehab for fighters, insane conditioning workouts, john franchi, mma strength and conditioning, mma strength training workouts, pat audinwood, training workouts for combat athletes, UFC strength training, WEC strength training
Posted in accelerated muscular development, strength training muscle building workouts | No Comments »

Explosive Medicine Ball Training for Speed and Power Development

Thursday, July 22nd, 2010

Explosive Medicine Ball Training for Speed and Power Development

By: John Cortese

http://CortesePerformance.com

Medicine ball throws are an excellent way to develop explosive power. I learned of these throws a few years ago from the late, world-renown speed coach, Charlie Francis; and world-famous Olympic sprint coach, Dan Pfaff.
CHECK OUT THE REST OF THIS KILLER POST AFTER THE JUMP (more…)

Tags: athletic strength, athletic strength training workouts, baseball strength training workouts, basketball strength training workouts, explosive medicine ball training, football strength training workouts, get stronger, mma strength training workouts, power training, soccer strength training workouts, strength workouts, ufc, wrestler strength training workouts
Posted in accelerated muscular development, baseball strength and conditioning, core training workouts, how to improve fitness and conditioning, strength training to improve athletic performance, strength training workouts | 5 Comments »

Explosive Medicine Ball Training for Speed and Power Development

Thursday, July 22nd, 2010

Explosive Medicine Ball Training for Speed and Power Development

By: John Cortese

http://CortesePerformance.com
Medicine ball throws are an excellent way to develop explosive power. I learned of these throws a few years ago from the late, world-renown speed coach, Charlie Francis; and world-famous Olympic sprint coach, Dan Pfaff.
CHECK OUT THE REST OF THIS KILLER POST AFTER THE JUMP (more…)

Tags: athletic strength, athletic strength training workouts, baseball strength training workouts, basketball strength training workouts, explosive medicine ball training, football strength training workouts, get stronger, mma strength training workouts, power training, soccer strength training workouts, strength workouts, ufc, wrestler strength training workouts
Posted in accelerated muscular development, baseball strength and conditioning, core training workouts, how to improve fitness and conditioning, strength training to improve athletic performance, strength training workouts | No Comments »

MMA eBook Re-Released

Sunday, September 28th, 2008

bft-book-small

“How a UFC Fighter and High School Wrestler Got Insanely Strong, Explosive AND RIPPED for Their Competition by Training for Real World Strength, With NO BS FAKE WORKOUTS.”

This ebook is your Essential Guide to Training for Grapplers and Combat Athletes!  Immediately Make Improvements in Your Strength, Power and Conditioning So You Can SMASH Your Compeition!



From the Desk of:

By Jim Smith, CSCS

I have just updated my MMA strength and conditioning reference, Building the Ultimate MMA Athlete and re-released it as Blunt Force Trauma, High Impact Strength & Conditioning for Combat Athletes.

bft-expansion-paks-copy

The new ebook is HUGE!!!  Over 800 pages, containing not only the main document and massive exercise index, but an ADDITIONAL 12 EXPANSION PAKS!!!

The Expansion Paks

Expansion Pak 1 – Kettlebell / Strongman Sample Programs

Expansion Pak 2 – The Exercise Bible – By Jason Ferruggia

Expansion Pak 3 – Lunge Specific Exercises

Expansion Pak 4 – Grappling Bodyweight Training

Expansion Pak 5 – Sled Dragging Training

Expansion Pak 6 – Sledgehammer Training

Expansion Pak 7 – Medicine Ball Training

Expansion Pak 8 – Ring Training

Expansion Pak 9 – Grappler Sandbag Circuit

Expansion Pak 10 – Grappler Keg Circuit

Expansion Pak 11 – Power Ropes Circuit

Expansion Pak 12 – Combat Core

Check out some of the exercises you’ll find in this MASSIVE new ebook.

How about this feedback from The Ultimate Fighter 8 (UFC, MMA) fighter Tom Lawlor as he prepared for his winning fight on the show’s finale:

tom lawlor's ufc strength training

“As a MA student in Sports & Fitness, I am a huge fan of anything related to Strength & Conditioning. Additionally, I have been a huge fan of the DieselCrew.com website. I immediately reached out to Smitty for help in organizing my workouts for what I knew would be the biggest fight of my life.”

“Come fight time, I felt stronger and fresher than I have for any of my past fights and was able to impose my will on an opponent who was 4 inches taller, and at least 15 lbs heavier come fight time. There are a lot of people who have helped me get to the level of competition that I am at today (the UFC), and Jim Smith is among those people. I will undoubtedly be looking to keep “Smitty” on my staff of coaches as I continue in the sport of mixed martial arts.”

Tom Lawlor
The Jungle MMA & Fitness

“I’ve followed Smitty for some time now and their revolutionary training ideas are (and have been for some time) shaping the future of combat athletics. This ebook is no exception. When I received it, I was amazed at the size of it. It is a veritable encyclopedia of brutal and effective drills to blast your training through the roof. I’m no fan of the term functional as I think it’s over used by the fitness industry – but this book has functional drills that have a real carry over to combat sports. Buy it if you want to reach the next level in your game – if you don’t, the opposition will!!!”

Barry Gibson

Grapplefit Strength Training

Want more information, hit me at smitty [dot] diesel [at] gmail.com.


Tags: athletic strength training, BJJ, explosive power training workouts, grappling, mma strength training workouts, ufc, wrestling
Posted in athletic strength training lift odd objects, bodyweight training, strength training powerlifting, strength training to improve athletic performance, strongman training for athletes | 5 Comments »

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