If you want to get bigger, stronger and faster for MMA, you need to know about rep ranges in weight training and how to use them properly in your weight training program. It is no good just pumping away every day without knowing about force generation, hypertrophy specific rep ranges, what works best for speed, and how to best develop absolute strength.
Expert trainers in strength centered events, including Powerlifting and Olympic Weightlifting, frequently go all out in training for new One Rep Maximum lifts. Newbies to pushing dumbbells, barbells, kettlebells and resistance machines should not try such heavy lifts because they could cause injuries. Combat athletes and most martial artists in general don’t really need to go for one rep maxes. But it isuseful to know how they are used in strength sports and then train in a slightly higher rep range. You can find on the internet, sites that have special calculators that enable you to ascertain what your 1RM is, based upon reps trained to failure employing lower weight. Once you know what your own one rep maximum is in specific exercises, you can use the information below to plan a structured and highly effectve MMA weight training program:
- Lighter load training: select a weight load below 60% of 1RM. You should have no problem getting 20 reps and more.
- Medium load sets: use 60-75% of 1RM and try to get 8-15 reps on every set if the objective is to pack on muscle mass.
- Heavy weight: a great repetition range (1-5 reps) in order to become much stronger. It is based on 75-100% 1RM.
Among the recommendations for consistent muscle hypertrophy in addition to strength gains, is a method of strength training known as the Westside Conjugate Method. This is the idea of altering your strength enhancement program using the choice of various exercises. If you google westside basic template, you will find a decent training program you can adjust slightly for MMA training.
My suggestion is that you work in the 3-5 rep range on maximum effort days, rather than going for all out one rep maximum lifts. Stick to a range of movements that you feel strengthen your martial arts techniques, such as grappling, striking and throws etc. Bear the following in mind when choosing exercises:
- Compound Movements: emphasise multiple muscular areas all at once, for example the flat bench press, which trains the chest, triceps muscles and delts.
- Isolation Movements: which focus on one particular muscle group, such as concentration curls that mainly work biceps.
- The one arm dumbbell press is an efficient compound unilateral exercise which focuses on the muscles used in throwing punches (triceps, shoulders, chest and obliques) so is a good choice of exercise for MMA fighters.
Discovering how to place each of these movements within (1) a single training session and (2) a muscle building and weight loss program, is important in order to maximum size, strength and power with good carry over to fighting competition. One of many advantages of utilizing free weights or machines is that this sheer variation of workout routines not only provides variety, but is the solution to enhance the overall look of your physique (something we all want if we are honest) and make you stronger and fitter.