How Can I Get Prepared for MMA?
I plan to join an adult MMA class next summer. I’ve been out of the gym and practically idle for some time now and I need to get back into shape. I want to focus on Muay Thai but this school only offers MMA focusing on Judo and Taekwondo.
I’m converting my 2 car garage into a gym, but what can I do to help get prepared?
What kind of workouts do you recommend for conditioning? Should I purchase DVDs to help get prepared? Perhaps Muay Thai dvds. What type of equipment should I be looking for in my home gym?
I’m really excited and ready to start doing some hard work, so any advice would really be appreciated.
Thank You
Thanks First Poster- But I didn’t say I wanted to learn from the DVDs, I’m asking on how to get prepared and in shape for the class.
The gym that offers Muay Thai is in Detroit, thats 4 hours from where I live. The next closest one might be lansing…thats nearly two hours.
The question is mainly…what do I need to get conditioned and in better shape to be more prepared for classes?
Rboss- Thanks man, you answered my other question by saying that. I do want to get into fighting, so maybe I should look elsewhere for Muay Thai and BJJ.
Good questionQ I once asked this question at one point. I also train MMA Muay Thai and BJJ. First thing you have to do is get your cardio up because that is the most important. You can be a better fighter then me, but if I last longer I win the fight. Run, hit the bag, do some circuit weight training not to get huge, but to more get your mucsle endurance up. Running is big though!
I suggest you do a 3 day split with a pull day, press day, and squat day for lifting. You want to moer compound lifts.
Example pull day:
Deadlifts: 5×3
*5×3 means doing 5 sets of 3 reps, make sure the weight is heavy.
Wide grip pullups: BWx3x5
*Work your way up with these then start adding weight onto your pullups
Bent Over Rows:
135x3x5
Some other excercises you can do on your pull day are: Zercher deadlifts, shrugs, reverse curls, hammer curls, wrist curls, Z and chin ups.
Example press day:
Bench Press:5×5
Overhead Press/PushPress:95x1x8
125x1x4
135x1x2
125x1x4
Dips:BWx3x10
*Just like pull-ups, you can use the weight belt for dips as you get stronger
Close Grip Bench:4×4
Other exercises you can use for press day: cleans, skullcrushers, decline DB bench, incline DB bench, push press, seated weighted bench dips
Squat Day:
Full Squats:5×5
Front Squats:135x1x8
185x1x6
205x1x3
185x1x5
Overhead Squats:95x2x8
115x1x5
Dumbell snatches:55x2x6
other exercises you can do on squat day: lunges, lateral lunges, zercher squats, parallel squats, barbell snatches
Hope this helps. Like I said get conditioned very well. Get your stamina up thats really what it is in the end. These lifts I just lifted are great workouts for strength needed for the sport. Good Luck with everything.
If you want to do a martial art, and the gym doesn’t focus on it, then join a different gym. You are going to have trouble learning Muay Thai from a DVD and a couple punching bags.
There are plenty of weight lifting books and dvd’s out there
its hard off of youtube because some show how to do stuff incorrect
U really need to work on cardio and lift to get stronger and not bigger
U need to eat healthy too,
I would do a full body workout, or u can do split workouts and u can work out everyday
Ok well first off congrats on getting started
i just wanted to ask/add some info:
What r ur intention for the martial arts?
physical conditioning only?
fighting competitions?
those questions
Is that the only gym around b/c (im not putting them down) those arent great MA’s to go into if u want to fight.
If u want to fight and cant get to Muay thai.. kickboxing and Brazilian jiujitsu is best
But if ur in it for the fitness cool b/c TKO is the best for flexibility/acrobatic kicks
and Judo is awsome for throwing ppl around which works full body
as far as the workout:Ross Enamait period haha look him up.
cool vids on youtube are like brock lesnar workouts(hardcore) with any other combat sport workouts to mix up ur training
For martial art specific workouts ppl in the gym neglet:
Grip
Neck
Hip
and core strength this is key
plyometrics
purchasing things will be beneficial with:
Ross Enamait books
Heavy bag
Yoga (yes yoga this is amazing for flexibility and makes ur kicks higher/ faster/ stronger which keeps u in martial arts do to u wont b frustrated that u cant kick(nooby problems)
ppl take ballet? dont know whats ur thoughts but yoga is good for me lol
dont neglect dynamic stretching(research)
if u dont buy ross enamait (just do it ha)
go for kettlebells and olympic lifts 30 yard sprints //jump rope
DO NOT try and learn martial arts by urself!!!!
u will develop bad habbits and possibly hurt urself… focus on flexibility and martial art fitness
ok so ive covered all u need to know about workouts if u buy ross enamait b/c hes a sick man haha amazing
u need explosive power/speed technique in MA
HIIT training LSD training (great methods)
just throwing things out there no specifics but good luck
knowledge is power and u have a computer so use it!!! ha
GL buddy Pce
edit: good stuff john s.. dont dismiss his comment b/c ross enamait is better b/c he makes great pts with conditioning… once u start muay thai u’ll know what that is haha
I take it that u live in Michigan. I live in Kalamazoo and i train MMA at a place called Southside Dojo. There is also a place in kalamazoo called Lightning kicks that trains MMA. There is a gym up in Grand Rapids that trains MMA its called grand rapids brazilian jiujitsu. You can go to there website http://www.grbjj.com. The Muay thai gym in Detroit that your speaking of is called Warrior Way and i’ve been up there to train a couple of times and it is an awesome place if you can ever get up there. The teacher is Maetee Jetapeek a 5 time world champion Muay Thai champion. If you would like to know any other gyms feel free to email me
http://www.bodybuilding.com/fun/drobson272.htm
http://www.rosstraining.com