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MacredevIconWrestling18-11-2009 @ 18:26 
pissed up bull in a china shop
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Anyone here done or are doing any Martial arts? I've trained Greco Roman wrestling for about a year a couple of years ago, i've just started back training freestyle wrestling and love it, but it sure f**ks up my strength routines.
Anyone here incorporate wrestling or boxing or any other MA into there strength training? And how much "bar" strength did you lose?
I suppose i'd be happy to maintain a 250k DL and a 115 overhead if possible. Also did the barbell work enhance your Combat sport? Or is it better to just concentrate on soley training for the combat sport? ie knock strength training on the head.
Cheers for any replies.
WiegieboardIcon...20-11-2009 @ 00:40 
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as crimson as my last victims underclothing.....
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I've wrestled and Boxed since 1999, moving on to MMA, BJJ and Muay Thai in 2001.
When I wrestled and did jiu jitsu my back strength was the best it's ever been. I could do 27 wide grip chins (I was only 11-12 stone).

I started squatting and deadlifting about a year before I stopped wrestling and found that going from a 120 deadlift to a 170 deadlift aided me immeasurably especially in my pickups, suplexes and defensive wrestling. My base became so much stronger.

As far as Thai went, my legs could keep me upright much better when I took a bad one in training. My punching also went up in power a bit as a result of the extra hip, leg and core strength.

It's not advisable to lift like you would normally lift when training hard though. I couldn't do any more than 4x4 for the squat once a week and 4x4 deadlifting once a week without burning out. At that time my schedule was like this.

Monday: Jiu Jitsu technique/sparring and Squats in the evening.
Tuesday: Striking padwork/sparring. Sometimes positional wrestling drills.
Wednesday: Jiu Jitsu technique/sparring. Striking bagwork
Thursday: Deadlifts
Friday: Off
Saturday: MMA technique and sparring.
Sunday: Off

I benchpressed a little bit but found that it had no relevance to either wrestling or striking so stopped.

I'd say that the 4x4 system could be used in conjunction with your Combat sport training if you eat properly and rest properly.
Olympic lifts such as the clean and jerk and snatch have been in use with top combat athletes for the better part of the last couple of decades.

You will lose a bit of strength and weight but I never had any problems with moving down a weight category as I found that I was much stronger for my weight than I was in the category above.

www.cagewarriors.com Used to have a lot of top athletes posting before things went a bit downhill recently. It still has many great coaches though so is worth a shot.
PhilKlidarasIcon...20-11-2009 @ 10:35 
Cut him some slack, he is an american
Member 311, 1751 posts
i know that Martin Rooney used to train some MMA fighters, and he posts over on elitefts.com, so maybe that's worth a try??
bigladluskIcon...20-11-2009 @ 22:38 
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potatoes contain no protein
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i found when boxing that high reps should be abandoned totally.deadlift is king for ko power ,squat a close second.i only did 3 reps for bench and 5-6 reps for shoulder press.i kept the reps low but heavy for everything else. if your hitting a bag for 3minutes 10 rounds a few times a week thats repitition enoughWink look at shane mosely website his training template is very good.
im back doin a bit of mma and my elbows get pain after grappling if im doin reps on bench sho or triceps but im doin low reps and pain is gone.
MrSmallIcon...20-11-2009 @ 22:40 
Gone and easily forgotten.......
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Post Edited: 20.11.2009 @ 22:42 PM by MrSmall
bigladlusk said:i found when boxing that high reps should be abandoned totally.deadlift is king for ko power ,squat a close second.i only did 3 reps for bench and 5-6 reps for shoulder press.i kept the reps low but heavy for everything else. if your hitting a bag for 3minutes 10 rounds a few times a week thats repitition enoughWink look at shane mosely website his training template is very good.
im back doin a bit of mma and my elbows get pain after grappling if im doin reps on bench sho or triceps but im doin low reps and pain is gone.


I didn't know Mosely had a good site. I can't find his routine?

I think higher reps for stuff like rows, shrugs would be alright they're not areas that would kill endurance, but yeah not the big lifts because they will take their toll on recovery, flexibility, etc. Keep it short and snappy!
bigladluskIcon...20-11-2009 @ 22:47 
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potatoes contain no protein
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i shall look untill it is found mr smalls.Grin
MrSmallIcon...20-11-2009 @ 22:53 
Gone and easily forgotten.......
Member 331, 22298 posts
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bigladlusk said:i shall look untill it is found mr smalls.Grin


Good man!
Sadly too much "oh weights slow you down" in boxing. If you train once or twice a week for strength and power, not size specifically, there is no reason why it shouldn't improve your assets in the ring.
It's veeeeery old fashioned in that respect. Stuff that used to work works, sure, but nobody would not be benefitted from some extra power or strength in the ring.
bigladluskIcon...20-11-2009 @ 23:12 
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potatoes contain no protein
Member 635, 458 posts
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its very like a powerlifters routine 1-3reps plenty of volume strictly compound no long runs but sprints 4 times a week.spar spar and more sparing philosopy is you're only good at what you practice.at the build up loads of volume on weights and shorter sprints 200-400m,as gets closer drop volume up kg drop sets on sprints and go from 400m to 600m and then 800m for the few weeks b4. its very modern and scientific. i am a fan of shane i like his style.
MrSmallIcon...20-11-2009 @ 23:15 
Gone and easily forgotten.......
Member 331, 22298 posts
SQ 185, BP 100, DL 230
515.0 kgs @ 85kgs UnEq
bigladlusk said:its very like a powerlifters routine 1-3reps plenty of volume strictly compound no long runs but sprints 4 times a week.spar spar and more sparing philosopy is you're only good at what you practice.at the build up loads of volume on weights and shorter sprints 200-400m,as gets closer drop volume up kg drop sets on sprints and go from 400m to 600m and then 800m for the few weeks b4. its very modern and scientific. i am a fan of shane i like his style.


Where does it have this?
Definitely sounds good Happy
MacredevIcon...22-11-2009 @ 08:52 
pissed up bull in a china shop
Member 684, 319 posts
SQ 205, BP 155, DL 275
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Cheers for the detailed replies fellas. Some good advice.
My biggest problem now is trying not to get injured too much. I seem to ding summat every time i train, shoulders, wrists, sprained thumb last sesh, bruised ribsGrin
Got to say though, i love itWink
BoarIcon...22-11-2009 @ 08:58 
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I did judo , enjoyed it ,was fit , got injured !

tony did catch wrestling i think and there was even a vid on youtube of one of his MMA fights , i think he removed it ?

did you ? naughty fighter cum strongman !
TonyIcon...22-11-2009 @ 09:17 
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Is partial to the odd bender.
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Boar said:I did judo , enjoyed it ,was fit , got injured !

tony did catch wrestling i think and there was even a vid on youtube of one of his MMA fights , i think he removed it ?

did you ? naughty fighter cum strongman !


Didn't remove it mate, its tagged on to the end of one of my training vids.

I never really combined the two, I was either fighting or lifting weights.

Wrestling is f**king brutal so if I was going to lift as well it would be a very abbreviated basic routine.
MarkCleggIcon...22-11-2009 @ 09:18 
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knock knock !! who's there ?? OLD SCHOOL SUGDEN
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Tony said:
Didn't remove it mate, its tagged on to the end of one of my training vids.


GET THE f**kIN LINK UP MAN ... C,MON !!!!
TonyIcon...22-11-2009 @ 09:29 
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Is partial to the odd bender.
Member 6, 10239 posts
SQ 280, BP 192.5, DL 317.5
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MarkClegg said:
GET THE f**kIN LINK UP MAN ... C,MON !!!!


End of this vid mate, only about 30 seconds or so



drewIcon...22-11-2009 @ 10:22 
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I thought Joplin choked on a sandwich?
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There's a guy at my gym who does mma and he just does complexes are supersets. He never rests.

Don't know how it translates to his fighting but he's ripped if nout else

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