Constant improvement, that's the goal in any endeavor. In a given sport there are many ways to become better. But there is only one to become better at all sports, and life too for that matter. And that's to become stronger. Stronger is always a good thing. Being stronger makes you faster, jump higher, and more conditioned, in short being stronger at the same weight makes you are better athlete.
The most effective way to become stronger is through multi-joint barbell weightlifting. The key is to use it as a tool to get stronger, and not be a dumb meathead and worry about your pump, the size of your biceps, lifting to failure, or believing that if you are not sore the next day than you didn't do enough work. News flash you shouldn't be sore after lifting weights. If you are sore than, you haven't been training consistently, or getting proper rest and nutrition.
When it comes to training athletes, fighters in particular it is of upmost importance to fit strength and conditioning around skill work. Skill work comes 1st. If your S&C is leaving your too drained to hit pads, or roll then the S&C needs to be adjusted.
A sample routine would be lifting twice a week. With a rotating program of four days. Day 1 would be a lower body push, the back squat is best and an accessory exercise focused on keeping you healthy, in this case stiff legged dead lifts. Abs would also be done every time you lift, unless they are included in your normal fight training. There would be no reason to train them twice in a day. Day 2 would and upper body horizontal press, barbell bench press in my choice. If the barbell press hurts your shoulders than dumbbell press is ok to use instead. The exercise to compliment the horizontal push, is a horizontal row, barbell row, dumbbell row, cable row, ect. Do as many total reps of pulls as total reps of push. Include reverse curls to keep your elbows healthy, 5 sets of 10 work well. Day 3 is a lower body hinge, deadlift with good mornings done as the accessory. Be careful with these. The low back is the only body part you can really over train, and an over trained low back will ruin all other training. So keep the volume low. Day 4 is a vertical press. Strict over head press, is the most effective lift to develop upper body strength, plus its also the most bad ass. Nothing is more manly than lifting a heavy object over head and making it and all it's barbell friends your bitch. The accessory exercise is pull ups, 50 total reps works nicely.
Note: You compete in a weight class controlled sport, unless you are trying to move up a weight class and fight bigger people, than volume should be kept low. Time under tension and excess calories is what makes you can weight.
Week 1
Day 1: squat and stiff legged deadlift, followed by drills or pad work.
Day 2 (3 to 4 days later) bench, rows and reverse curls, followed by drills or pad work.
Week 2
Day 3: deadlift and good mornings, followed by drills or pad work.
Day 4 : over head press and pull ups, followed by drills or pad work.
Week 3
Same as week 1.
Week 4
Same as week 2.
Weigh, reps, sets, accessory exercises will all change depending on goals, fight camp, injuries ect. Stay tune for programing!
Be stronger. Be smarter. Be better.
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