MMA & Barbell Training
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- čas přidán 12. 09. 2024
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ive been doing this since you put the video out Andy. I feel so much more fresh and the mental rut of doing the same lifts over and over was wearing on me. The variant is a huge psychological advantage IMO.
are you still doing it? Hows it going?
-3 rotating variations of each lift: sqt,bench,dead,press
- 3 days a week
- upper/lower split
ME Barbell:
1 set @ max 1 rep
1 set @ 90% 2-4 reps
1 set @ 80% 5-8 reps
DE Upper split:
chins/dips 5 sets, >8-12 reps add weight
DE Lower split:
-Opposite lift of main
15 reps of singles for speed @60-70%, 1 rep every 30 seconds.
Thanks for the video, Andy. Got two questions: 1. How would I progress on the Cleans? Working up on a max rep every couple of weeks instead of 15*70% on timer? 2. Front Squat: How do I program them? Start a little LP inside this program? What do I aim for?
Excellent video. it seems like a 4 day heavy-light split. i will try it after the garage gym warrior.
Hey Andy I’m a bjj athlete and I’ve currently got around 12KG of fat I need to get off as I’m fat to fat for my weight class (currently 95kg and 5 rep sets are:
Squat - 100kg
Bench - 77.5kg
Deadlift - 140kg
Press - 55kg
Been doing the standard SS NLP but now things are getting super hard so wanted to move onto something like this.
Instead of rotating the main lifts how you said are there any set / rep schemes you could follow keeping the main lifts (bench / squat / press / deadlift). I also don’t really want to do 5/3/1 as I’m not a fan.
Could something like this work ? (No DE work and changes chins / dips for rows or Lat pulls due to body fat):
Also increasing main lift by 2.5KG per week
Day 1 -
Bench 3x5
BB Row 4x10
DB Incline Bench 3x10
Day 2 -
Squat 3x5
Power Clean 5x3
Abs 3x1RIR
Day 3 -
Press 3x5
Lat Pull-Down 4x10
DB Bench 3x10
Day 4 -
Deadlift 1x5
Light Squat 3x5 @ 80%
Abs 3x1RIR
Hey Andy would this be an ideal program for an MMA Athlete who is nearing a fight?
I have a fight next month (26th Feb).
I've seen many different coaches have different approaches. Some are saying to avoid heavy work and just do speed work + plyo's with very little volume.
This seems to be max effort work 3x per week.
Would this not leave me feeling drained and affect my recovery for MMA??
How would you adjust in the final weeks leading up to the fight?
Thanks !
Could you do a similar thing with the 5/3/1 protocol instead of conjugate?
E.g - doing the opposite press as dynamic effort for that day
Bench Press 5/3/1
DE Press
Chins
Squat 5/3/1
DE Deadlift
Rows
Press 5/3/1
DE Bench
Chins
Deadlift 5/3/1
DE Squat
Rows
Let me know what you think!
Yeah, you could absolutely do something along those lines. Especially if you don't have a ton of equipment to make conjugate work, something like 531 for the main lift would be good
@@andybaker2413 Awesome - Im getting towards the end of my nlp so need something to move onto whilst training BJJ 5-6x per week
Andy, do you think the Nebraska template from the intermediate section of practical programming would be good for mma fighters?
Yes, I do, especially if they are good at the Olympic lifts. If they struggle with the Olympic lifts then you'd probably get more out of something else.
Andy Baker Ok thanks. Your content is some of the best on CZcams by the way. Keep up the good work!
What are some good variations to use for BJJ / MMA athletes for the main movements?
Squat - front squat, safety squat bar, squat with bands/chains, any of those with or without a box. Deadlift - banded deadlifts, deficit deads, snatch grip deads, block pulls/rack pulls, trap bar deads, goodmornings. Bench - close grip bench, floor press, banded bench, extreme spoto press, swiss bar. Press - push press, push jerk, banded press, log/axle press. Isometric stuff good too but very taxing so don't over use
Great video. For a hobbyist in MMA who wants to get better but has no need to maintain a weight class, would you make any alterations to your advice? I obviously still need to manage fatigue to keep from getting injured, but I wonder how minimal my strength training should still be.
Andy, I really appreciate this! A couple of quick questions though. I have a long history of adductor injuries from heavy squats - which has caused me to now squat no lower than 5 reps (but I usually stick to the 10-20 range). Would changing this part of the program be OK? And if so, how would you change the reps in the backoff sets?
Also, could you please give some more basic outlines of how to approach the chins/dips?
Thank you!
If the fighter following a novice LP has limited time (less than an hour) would you advise a Whole Body workout with one top set of 5? Adding weight for how ever long as possible etc.
very good approach. I am currently switching to upper and lower. what do you say to the jim wendler system? 2 times a week. once upper, once lower. additionally an upper speed day and a sprint day
Conceptually that sounds fine. I haven't read that particular program you are referencing so I can't comment on it. I'm basically familiar with Jim's basic 531 program and that's it. 531 works for a lot of people, not so well for others. Like basically every other program in existence.
@@andybaker2413 do you think that with a lower and an upper body day per week (with corresponding volumes) you can build on mass just like that? I trained to date two main lift per week. day 1 squat and bench, day 2 deadlift and press. With my kickbox and sprint training, I felt very comfortable with the recovery. now I'm going to change. especially in my age with 41 years. Here I need different regeneration than young athletes.
Andy, would you use the same approach with a high school wrestler during the season? Only caveat is that the wrestler (my son) is on the low end of his weight class (220) and could actually gain 10-15 pounds and still be ok. BTW, I’m doing the Garage Gym Warrior program right now, love your stuff. Thanks.
Depends. If he can recover enough to do more of linear progression I'd do that. For a young high school kid, I'd say the simpler the better.
Roger that, thanks.
Hey Andy was wondering if you could make an updated video on your new thoughts on programming for mma / bjj?
Would you still run like this?
Im curious about this too!
Question on the deadlift
If you are using the deadlift for your max effort movement would it be wise to do the 2sets@90% then another drop set or do you just program the deadlift the same way?
Usually one all out set at 90% for 2-4, then one all out set at 80% for 5-8 for the back off.
So, high intensity, high volume, low frequency?
High intensity, minimum effective volumes and 1-2x per week frequency.
What would happen if an mma guy struggles/can't continue to progress with the way you outlined in this vid i.e can no longer add every week with the given reps&sets? Also do you think the frequent very high intensity will be safe enough to recover from? I was recently cutting for a fight while finishing my SSLP. I set a new bench 3x5 PR, then next day for my boxing training, we trained max power punches on the pads. The day later I went in the gym for my next workout and went home halfway thru. I was overtrained and felt like crap for a week. Had to pull out. Im scared this will happen again but obviously SS is different
He's not necessarily expected to progress every week. You work up to a top single of whatever you can manage on that particular day, and then back off volume is accumulated off of that number. So it allows for flexible training based off fatigue from outside sources (i.e. mma training). High volume MMA training creates a scenario where training conditions are unpredictable under the barbell. When I work with a regular joe or a lifter, performance is more predictable and so my training programs are more linear / progressive. I will say this works better with an experienced coach who can help a less experienced trainee more accurately gauge his performance on a given day. Less experienced trainees will most often go under or over what is optimal. We're trying to avoid missed reps, but I also want to keep intensity as high as possible.
Ah okk that makes more sense now thanks a lot. Would this way of training be superior to an HLM way for MMA, and should be used, or just whatever the person prefers?
HLM would be my other go to approach. It depends on the person, where they are in their development as a lifter, and what their schedule is like. HLM is also flexible, although the full body approach has some drawbacks. Certainly the more seasoned lifter lifting heavier loads with more athleticism benefits more from the ME / DE approach. The less skilled, less strong lifter will benefit from more frequency and slightly higher volumes in the HLM approach.
Brilliant Thanks a lot !
Andy Baker could you please explain the seasoned lifter? For example someone who squats double his bw? Thank you!
Most real fights are over in seconds. The man who punches hardest wins. You only need conditioning so that you can run away from the police afterwards.
Which has what to do with MMA?
Agreed. But we're talking about the sport of MMA, not bar fighting in this particular video. Two different things
Fair enough. Can you answer a question for me? I've seen some cage fighting on TV (not much, admittedly). I find it curious that one guy goes down, is punched and kicked repeatedly with speed and apparent viciousness but once his assailant backs off the guy jump up again, seemingly none the worse for wear. I've experienced and witnessed lots of fights where a guy getting this kind of beating doesn't get up for quite a while, and needs assistance to do it. Is cage fighting fixed? I get the impression it's like wrestling.
Disagree... have you been in a lot of “real fights”? It’s much harder to knock someone out with a punch than you think.
Yes, I have. You don't know what I think. Who said anything about knocking someone out with one punch? Though I have done it a couple of times.