Could sub ohp for landmine press too but idk

>>76866381
unless you are a heavy weight you should be focusing on rotational strength and independent sided lifts.
>suitcase deadlifts
>meadows row
>suitcase carries
>landmine twist
>landmine switch hand snatch and press
>toes to bar
>pullups
>kb swing
>kb snatch
>kb halos
>suitcase split squat into a jump
there are a bunch of abnormal exercises you can do. but just put them into a routine. also do zerchers instead of back squat. also do RDL, and donkey kicks.
I'm not at my PC rn otherwise I would help you plan out a routine better.
mma is weird, there are a lot of routines that work but it also depends on your fighting style.

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>>76866410
I see ya i get you. I'll swap my pull then and squat style.
I think my style would be mainly wrestling based and my muay thai coach said im really good with jabs(long limbs, short torso). When I strike I stay on the outside and counter leg kicks really well
Vidrel is me

>>76866381
I want to eat their assholes while they call me a dirty subhuman incel

>>76866441
Breh

>>76866425
>wrestling
toes to bar, pullups, farmers carry, suitcase carry, meadows row/back exercises in general, landmine exercises, high rep kb stuff
>Muay Thai
similar to the wrestling exercises, but also focus on explosiveness. landmine exercises are good for this.
back is for go, front is for show
having a strong back, strong core, strong postier chain, and strong hamstrings will be important for your style.
ski erg if you have access or infinite rope loops are cool too.
RDL, trap bar deadlift, donkey kickback are key for kicks.
nice wrasslin anon.

>>76866599
also, the reason I stress toes to bar and pullups is that John Danaher swears by them and makes all his students do them. This includes GSP and Gordon Ryan.

>>76866599
No ya I think my back is my best body part desu so a lot of posterior work and pulls
Is 3x5-8 a good rep range for these exercises

>>76866615
Why not chinups?

>>76866381
that ref sucks ass, why is he standing so far away?

>>76866684
chinups give you good biceps. you can do them. most of my suggestions are meant to be plugged into your routine as additions. most important muscle groups for fighting is back/shoulders, posture chain, core, and hamstrings. you want strong arms obviously. but biceps don't make you hit harder

The best routine for MMA is learning the technique of strikes, wrestling, grappling. Find where your weaknesses are during that technical training, then base your strength and conditioning off of that.

>>76866425
Watch some of those FloWrestling Inside D1 wrestling practice videos and take some of their routines.

>>76866410
Why meadows row in particular?

>>76866903
they are basically bent over rows but isolated to one side and require core stabilization and hip stabilization to do properly. basically alot of the exercises you will want to do incorporate stuff like that. e.g. cable palloff press

>>76866866
Obv, but i was asking in terms of strength training. I have been to class lol

this will sound retarded. go to an arcade and find a rhythm game that you can play with your hands, get really good at it.

>>76866381
To improve athletic performance its not about what exercises you do but how you do them, you can pick literally any standard program and just tweak it a bit.
- make sure you move the weight as fast as possible, this is essential for power production.
-do low volume and avoid going to failure, this will make progress slower but you want to minimize fatigue to work on your technique at a mma gym and be able to recover, overtime you can do more volume and intensity

This is honestly all you really need, what exercises you do doesn't matter that much, some exercises like what this anon is suggesting >>76866410 do help a lot but is important to mention that standard lifts done in an explosive manner will have far more benefits for your athletism than only doing those exercises.
If you do plyometrics first and then do heavy lifts moving the weight as fast as possible then you have all bases cover.

>>76866933
Dont forget to do some plyometrics. This guy over here telling you to do nothing but back exercises is not a fighter.

Cardio
Cardio
Cardio
Cardio

Low low volume strength training (deadlift and squat focuses)

>>76866989
seconding cardio. It could be the single most important thing

>>76866998
Yup, I still do some mma here and there and cardio is always the limiting factor.

Strength and technique mean nothing if you're gassed out.

>>76866986
>national judo champ at 17
>bjj black belt
>fought 8 professional matches across kickboxing and MMA 3-0 kb 3-2 MMA
I didn't say only back exercises you third world retard. I said focus on your back/shoulders, core, posture chain, and hamstrings, do some of these exercises and add them into your own routine.
ESL huh?

Day A
>mma training
Day B
>running

>>76866381
Strength and endurance in that order. Westside barbell had a bunch of UFC (and other outfits) guys they were training there a while back and were actually training fighters specifically as their focus in the last decade or more of Louie Simmons because he was a huge fight fan.
I just have a passing knowledgevof what they did but it seemem to be enormous amounts of gpp and sleds. Then on top some heavy strength building but done a lot different from power lifting.

>>76867102
sleds are huge if you have the proper belt for it. side step pull, backwards walking pull. all good for MMA.

>>76866381
It's a weight class sport, so you just cut and cut again until you are at the optimal weight class for your body, which is always lighter than you'd expect.
Then you just optimise your body there, and work on technique and reflexes. There's no real space or need for strength training, past the basic beginner shit you'll do to optimise your body.

>>76866410
Why shouldn’t heavyweights do this?

>>76866381
Good enought for strength training.
If you still have time and energy left, train more of your actual sport.
Go to another class, or run, jump rope, shadow box… do something Sport related.

>>76867009
>mostly do back exercises
Oof thats not much better.

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>>76866381
For MMA you really don't have much time for S&C, because you have so much skills practice to do
Even if we imagine you're going to train to be a complete generalist and not be that good at any specific thing
>striking
>striking -> clinch transitions
>striking -> shots
>offensive clinch against the cage (pressure and takedowns)
>clinch defence against the cage (both striking and takedowns)
>shots in the open (transitions and finishes)
>offensive top position (striking and passing, for all positions)
>defensive top position (e.g. disentangle leg locks, avoid sweeps)
>defensive bottom positions
>offensive bottom positions (submissions, subs to create scrambles, sweeps)
>scramble drilling
That's a lot of skills stuff you have to cover, and a deficiency in any one could cause you to lose a fight
So S&C has to be pretty minimal, to save your available time/energy/effort stores
The Conditioning will have to come primarily from your sport drilling
The Strength selection needs to be narrow and minimalist

Dan John has a youtube video, he tells his fighter clients pretty much just do "the 3 verticals" aka OHP-Chinups-Deadlift
You could layer in variants so e.g. do conventional deadlift for a cycle, then stiff-leg deadlift, then good mornings, and rotate through
And you could do them as an HLM, either daily or rotating per day, and use either the same movement every day or rotate through easier/harder variants

Jim Wendler also has a blog post or two for this, where he pretty much advocates similar - do minimal lifts with maximal effectiveness

Another coach I know of, William Wayland has trained one or two pro fighters and has a few posts about it

But the point is that what you do needs to be minimal, and you need to derive as much value from your actual sport training as possible
(you should of course be doing two-a-days e.g. strength train in morning, sport train in evening)

>>76868198
mma is a steroid junkie sport. the s&c matters way more than technique

>>76868198
Why ohp over bench? Id also imagine trap bar deads would be a perfered floor pull, but what if I have no trap bar? Could I just do suitcase deadlift?

>>76868673
No, it doesn’t.

>>76869347
Just Focus on the basics.
Pushing, pulling, squating, hinging, core, neck and don’t forget cardio.

Your practicing an actual sport where gaining skill and experience is way more important then how much you bench.

>>76866381
Kick real hard and when your opponent falls, immediately punch them in the ground like the op video

>>76869347
You'd have to ask Dan John
But bench can mess your shoulders up, or at least stiffen them, which is why I prefer dips personally, so bear that in mind
Deadlifts, sure just so long as you have space to progress gradually over time