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Anonymous
Alright so I am working on my conditioning for MMA and just recently started lifting weights. Now I've heard alot of different opinions so I was wondering if the people of /fit/ could help me our. I've heard

1) Keep reps high or else you'll get big, slow, and lose your flexibility.
or
2) Lift similar to a power lifter, can actually make you a lot faster and stronger. you'll only lose flexibility if you stop stretching, Size depends on genetics/diet.

So what is the truth /fit/?
>> Anonymous
Option 2. Weights are for getting strong, get your conditioning out on the mat.
>> Anonymous
funny enough, option 1 (high reps) will actually lead to
>get big, slow, and lose your flexibility.
(think about WHICH types of fibers will be selected in that style of training and also think of the tempo that would be used)

also. conditioning =/= weights (they both serve differing ends)
for the preparation of a MMA fighter. conditioning should be individual and specific to your needs.
>> CWheezy !!bJFrM5LONOF
It seems like powerlifting would be the best option for an mma fighter, get that quickness and explosion for any movements.
>> Anonymous
>>389793
So low weight, high reps can lead to that huh? Good to know. So higher weight works fast twitch fibers?

Keep the opinions comin'.
>> Anonymous
>Keep the opinions comin'.

There are no opinions here. Only facts
>> Anonymous
>1) Keep reps high
>2) Lift similar to a power lifter

both. and oats. and SQUATZ.
>> Anonymous
>>389736
Are you training at an MMA gym, or on your own? If at a gym, ask your fucking instructor/coach.

If not, do both. I do 6n20s. 6 reps heavy, 20 reps light. Twice for each muscle of whatever group you're working.

For endurance, obviously rolling on the mat for a long time and running. Mixing sprints in there is a good idea. Extended periods of shadowboxing.

For explosiveness, do squat jumps, box drills, stair hoppers, sprawls, shit like that.

Curcuit training is good too. Run a lap, do some jumping jacks. Run a lap, do some pushups. Run a lap, then bear crawl a lap.

also lrn2 google
>> CWheezy !!bJFrM5LONOF
>>389810
No, high weight low reps works fast twitch muscle fiber.

It's not an opinion, it's fact.
>> Anonymous
>>389863
lol
on /fit/, science IS opinion
>> Anonymous
>>389860
>>389863
To the first one, the owner is the one who gave me the first idea, which didn't sound quite right to me.

To CWheezy, thanks for helping confirming some of the information I have found from secondary sources. Especially because it is explosiveness and strength I'm looking for.

What ype of periodization would ya'll recommend?
>> Anonymous
>>389924
concerning periodization

by the fact you are asking means that any type would work....
>> Anonymous
>>389736
Make sure you work that core, OP

Hiptoss ftw
>> Anonymous
>>389924

Train with linear overloading and restart it a few times before moving to any more complex periodization.

for example, If your 5 RM is 100 kg then
1. week: first workout 5*5*85, second 1*5*92,5 kg
2. week: 5*5*87,5 kg, second 1*5*95 kg
3. week: 5*5*90 kg, second 1*5*97,5 kg
4. week 5*5*92,5 kg, second 1*5*100 kg
5. light week
weeks 6 - N are PR weeks, do as long as you progress and keep light weeks after 3 weeks of hard training. When you stall, restart and set the weights start in a same fashion. You can throw a light workout between those two heavier ones if you want. Light workout would be 3*3*70 kg.

You can do 5*5, 1*5 for presses, squatz but for deadlift you should do 1*5 once a week. If you're looking to get more explosive, do power cleans, power snatches and try to learn squat clean (and jerks) s and snatches aswell, even if you're just practicing with an empty barbell or even a broom stick. They'll get more usefull when you're more experienced, but at start go heavy on the power cleans at least.

Workout days should be as far apart as possible, mondays and fridays and light workouts on wednesday if you want to do them.

Workouts should constitute of lifts in this order:
1. explosive/technical lift
2. squat
3. press
(4. heavy pull [deadlift] once a week)
>> Anonymous
these exercises are all you need

bench press
deadlift
squat

anything more and you bodybuilding

5 x 5 = strength
weights once a week is all you will need with MMA training

oh and i used to be a pro thai boxer
>> Anonymous
unless you suddnely gain 20 lbs of muscle you won't become flow and inflexible. That's a lame ass myth people perpetuate as if lifting up a dumbell adds multiple pounds over night. Do a combination of olympic weight lifting and powerlifting. Go check out ROSS TRAINING.com for great info on conditioning.
>> Anonymous
>>389810
actually working lower weights with explosive force works fast twitch fiber muscles which is what you want. You should stick to 8 reps at the most, but preferably 5. Focus on compound movements that require the whole body to move them like clean and jerk, squat, deadlift, snatch.
>> Anonymous
>>391050
8 reps with the oly lifts!
what the fuck do you think this is? crossfit?
OP actually WANTS to be competitive in a REAL sport...
>> Anonymous
>>391726
sorry wasn't getting specific enough. I was just creating generalities here. But yeah, you're right. Oly lifts should be very very low reps. Other exercises could be up to 8 but that's up to him. Like I said, i was just trying to provide some general guidelines of what he should bel ooking for.

And crossfit is gay as fuck.
>> Anonymous
>>391726
btw, what do you mean by a "real" sport? Do you not consider competative lifting REAL?
>> Anonymous
you illiterate faggot

i was mocking crossfit.

you would know that if you had about 1 minute of background in competitive lifting.

as such, you'd fit right in @ crossfit
>> CWheezy !!bJFrM5LONOF
>>391050
Well, that might work.

What would be better is doing high weight at nearly max effort. Because that's what you want for a faster top speed and more explosion, is to work on your max effort.

Yeah, the actual lift will be slow, but as the lifter, you're trying to do it as fast as you can.
>> Anonymous
>>391774
Its called making a cohesive statement. Maybe if you did that, i would understand what you were talking about. Also, you're assuming i know nothing about competative lifting because i couldn't understand an incoherent joke you made? lol..alrite buddy, if you say so.
>> Anonymous
>>391787
I should have been more specific. hope i did nt giveo ut too much more misinformation.
>> Anonymous
>>391799
As usual, anon retorts with ad hominem attacks, bravo good sir.

Any remotely educated lifter would have realized/done 2 things where you have missed, hence showing your ignorance.

1. used the phrase 'competitive lifting' when referring to WEIGHTlifting/Olympic Lifting
2. that anything referring to "8 reps" has NOTHING to do with competitive lifting of any sort. complete =/=. so there never would have been 'confusion' that cscs was 'mocking' competitive lifting, brah. cuz, then you'll show me all internet tuff guy like, right brah?
>> Anonymous
>>391813
lol dude, i was making generalities about guidelines he should be focusing on, generally he should focus on heavy lifting, compound movements. And dude, i never said those guidelines were used in competative lifting.

Also, i'm not going to be "that guy" and start throwing around technical terms like i'm trying to show off to someone who is just starting to get into lifting. I bet you're that type of tool who goes to the gym and shows off like he's something fucking special. HEY EVERYONE LOOK AT ME! I'M DOING SINGLES! I NEED ATTENTION!
>> Anonymous
please see my previous post about the use of ad hominem attacks.

protip: using them is massive weaksauz
protip2: you are xbox hyooge faggot, gb2gaia
>> Anonymous
>>391824

are you some retarded 12 year old? gtfo