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  • Blog
  • February6th

    7 Comments

    5/3/1 and MMA

    Posted in: Articles, Blog, Q&A

    spacer 5/3/1 and MMA

    I’ve been asked numerous times to write a book, article or something on how to use 5/3/1 for MMA fighters.  Unless I colloborate with somone, a book  is probably not going to happen.  I believe that in order for anyone to write intellgently  about a subject, you have to have competed at the sport at a high level.  I mean, if one’s program is that good, that amazing, then why didn’t the ‘expert’ use it himself for success?

    So I write this blog post with a huge asterick – I am NOT, nor have been, an MMA fighter.  Just so we are clear on that.

    As with any sport, MMA requires that you are strong in the low back, legs, arms, chest, shoulders and abs.  Like all sports, strength is one of many things that need to be trained.  This is unlike the strength sports – thus more abilities must be trained and MORE TIME must be spent on them.  So you can’t spend all day in the weight room.  You have to be efficient in the weight room; you have to choose exercises that mean something and that carry over.

    Since there are many abilities that must be trained and much time devoted to practice (and this practice being very difficult), I propose the following.

    • Train two days/week
    • Assistance work is kept to 2-3 exercises per day
    • A third day can be added for additional assistance work (if time and energy allow)

    The time spent in the weight room must be devoted to getting stronger, not  running around doing circuits.  You are in the weight room to get stronger, NOT to mimic another practice.  Every time I see someone prescribing conditioning circuits for MMA strength training, I breathe a sigh of relief.  As long as this person is deemed an expert, I will always have a job.  Feel free to do your battling ropes and burpees AFTER you strength train.

    Day One

    • Squat
    • Bench Press
    • Assistance Work

    Day Two

    • Deadlift
    • Press
    • Assistance Work

    Assistance work should be plenty of lat and upper back work, arm work or anything that you need personally for injury prevention.  Like any sport, the role of the weight room is nothing more than GPP – and the time spent in the weight room FOR ANY ATHLETE is terribly easy (despite what people would have you believe).  Get progressively stronger on the basic lifts, don’t lift yourself out of play or practice (i.e. it shouldn’t interfere greatly with practices and definitely not matches).  Being sport specific in the weight room is a fucking gimmick.  Even the people that stroke that flaccid idea know it.  Please don’t fall for that ridiculous notion.  And you don’t need to be strong to be a better athlete, but being stronger than you were is always a good thing.  Especially if done progressively, over time and with patience.  These are the gains that last and that will hurt your opponent the most.

    • Get the 2nd Edition 5/3/1 Ebook Here
    • 5/3/1 Hard Copy on Amazon

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  • February2nd

    2 Comments

    5/3/1 and the Hook Grip

    Posted in: Articles, Blog, Q&A

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    5/3/1 and the Hook Grip

    I’ve been asked several times how to incorporate or prepare for deadlifting with the hook grip.  Let’s just start off by saying that the hook grip is not very comfortable, especially for those that are pulling over 700 pounds. Now if you are tugging weights in the 300-500 pound range, the hook grip is pretty easily tolerated.  Comfortable?  No.  But a few hundred pounds makes a big difference on the thumbs.

    The hook grip can be used in place of the classic over/under grip in the deadlift.  It is preferable for those that have some kind of elbow or biceps problem on the supinated hand.  Here are some easy ways to use the hook grip if you are training with the 5/3/1 method.

    • Change all “5” rep sets to 3 reps.
    • Don’t go for max reps on the last set.
    • After the last set, take a break and come back for an AMRAP set using straps.

    That’s about as easy and basic as I can make it.  Also, use chalk.

    • Get the 2nd Edition 5/3/1 Ebook Here
    • 5/3/1 Hard Copy on Amazon

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