Okay. We've seen it time and time again. "What exercise can I do that will help me with..." I know, I know. The whole training forum subsection is devoted to answering this question. Still, it gets asked.
Edit: We all know that drilling a technique is the best way to get better at said technique. However, that isn't the point of this thread. People are always asking what exercise to do to aid them with this or that technique, i.e, the underlying muscles that, if stronger, could make the technique more effective. As was pointed out, there is no magical lift that will turn a crappy fighter into a good one. However, there are exercises that will aid in certain aspects of the fight game. Deadlifts, squats, etc. are obviously the favored overall lifts in this regard, and should not be ignored.
For a routine using some of these and other lifts put together by Urban, check out his thread on the same subject:
Unilateral, DE work, infinite intensity, complex training, endurance,heavy lifting... *highly recommended*
This thread is an attempt to answer these questions to the best of our abilities with the hopes of getting it stickied for future reference. As you think of them, add exercises and what they are good for.
General
Movement: Deadlift http://www.exrx.net/WeightExercises/...BDeadlift.html
Many variations of the deadlift exist. It is one of the most fundamental lifts for improving overall strength.
Why it helps: You'll get stronger everywhere.
Movement: Squat: http://www.exrx.net/WeightExercises/...FullSquat.html
Many variations of the squat also exist. The back squat is another excellent lift to improve overall strength.
Why it helps: You'll get stronger everywhere.
Movement: Cleans http://www.exrx.net/WeightExercises/...fts/Clean.html
Why it Helps: Cleans develop good overall strength and explosive power. "Powercleans helped my upperbody locks and throws tremensely."- Eric O, Amatuer Fighter.
Power cleans for MMA?
Movement: Overhead Presshttp://www.exrx.net/WeightExercises/...PushPress.html
http://www.exrx.net/WeightExercises/...taryPress.html
http://www.exrx.net/WeightExercises/...SplitJerk.html
The overhead press is generally done in three ways. First is the push press, which is featured in the video. Secondly is the Strict overhead press, which done without leg drive, and usually in a staggered stance. Thirdly, is the jerk, which is done by explosively pressing the weight upward, usually after a clean.
Why it Helps: A strong upper body is an asset everywhere in the fight game.
Movement: Grip Work
Grip work is done in a variety of ways. The CoC grippers are quite popular, as well as plate pinches, bending ect.
Why it Helps: The ability to grab and hold your opponent is obviously a major factor in MMA. I think we can all agree on this one at least.
Movement: Sledgehammer swings
Why it Helps: Torsion/ Core strength "Feels remarkably like getting a good shoulder throw in, which is something I never expected from sledgehammer swings in the beginning"-Bubble Boy. Hammer fist strikes (and other punches / bitch slaps), improves grip and conditioning.
Movement: Sandbag/ Keg work (shouldering, tossing, etc)
Why it Helps: Instability for core recruitment, and the possibility to progressively weightload. Since sandbag also works your grip that is propably the alround best lift and the more flexible implement, but the keg is more about raw (wrestling) power. Dont fill neither implement to the max since you want some movement of the sand/water. Also always try and grip the sandbag by the fabric and not by straps/handles on it since that kind of defeats the purpose. Sandbag Get Ups in particular are excellent for improving overall grappling strength.
Takedown Defense:
Movement: Zercher Squats http://www.abcbodybuilding.com/exerc...rchersquat.htm
A Zercher squat is performed by hooking the arms so that the barbell rests in the crooks of the elbows and squatting with the weight.
Why it Helps: Zercher Squats put your arns in the same position as getting double underhooks, and force you to use your core and legs together, much as you would during sprawling.
Movement: Dips
Dips are done on a dip station or between two convenient parallel surfaces.
Why it Helps Dips improve your ability to push an opponents head down as they go leg takedowns, shrimping, creating distance to strike on the ground, etc.
Movement: Single Leg Squats http://www.exrx.net/WeightExercises/...eLegSquat.html
http://www.exrx.net/WeightExercises/...plitSquat.html
Single leg squats are by removing one leg from the equation using either of the methods shown above.
Why it Helps: Many times in a fight, you may find yourself having to move unilaterally.
Movement: Burpee http://www.bodybuilding.com/fun/rossboxing2.htm
A burpee is done like this:
"Begin in a squat position with hands on the floor in front of you.
Kick your feet back to a pushup position*.
Immediately return your feet to the squat position.
Leap up as high as possible from the squat position."
Why it Helps: Although more of a conditioning movement than a strength movement, it surely can be a powerfull movement. The first part of the movement in effect is a sprawl followed by an explosive movement (if you forego the pushup). Making it effective training for getting used to sprawling and then immediately counterattacking with an explosive attack, such as an knee for instance.
Takedowns
Wheel Barrow Pushes (best done up steep hills):
Why it Helps: Strengthens legs and back for shooting / driving take downs, grip, and conditioning.
Movement: Sled Drag (forward, backwards, HILLS):
http://www.jumpusa.com/sled2.jpg
A sled drag is done by attaching ropes, chains, etc that are attached to the waist or held with handles to weights or a weight sled, and then walking with them.
Why it Helps: Forward drags help with the shoot / driving power. Backwards sled drags aid in the suplex (and other counter throw) power.Both versions are also excellent for conditioning.
Zercher Shoot and Rack:
http://www.youtube.com/watch?v=zwW6Lm-_Ch0
This is all kinds of manly. Discussion thread w/ much more info than a little blurb can ever give you:
Zercher Shoot and Rack
Ground Fighting
Ground Escape
Movement: Turkish getups
Why it Helps: Reason is simple, get up from the ground from a weird position, not specific to how you do it in fighting, more in a general way. Is suposed to be one of the better way to bulletproof your shoulders to. Everyone that have had an americana cranked should realise why this is good.
The Slam
Movement: Zercher Deadlifts http://www.youtube.com/watch?v=nfLykbjVWcs
A Zercher Deadlift is done by hooking your arms similar to a Zercher Squat and lifting the weight off the floor.
Why it Helps: This is the same motion as picking someone up when they have you in guard. Mastering this lift will allow you to toss people around like toys.
Heavy Bag Shouldering (and throwing back down):
Heavy Bag (or sandbag, etc) shouldering is done by laying the bag on the floor, bending it over it and pulling it up and onto the shoulder. Slam it back down. Repeat on other side.
Why it Helps: Uses the same motions as lifting people up in the air and slamming them down,; and conditioning.
Cleans: Another variant of the hoisting portion of a slam.
Striking
Punching and Kicking Power
Luckily, this has been covered. See this thread for some good suggestions.
Any workouts to increase punching and kicking power?
Punches/elbows
Movement: Full Contact Twists:
http://www.youtube.com/watch?v=M2VmDm58MMI
Why it helps: develops twisting strength and power for your core, and we know thats where alot of punching power comes from.
Movement: Throwing heavy objects ( Put )
Put throwing, standing (not spinning or gliding), with stones or dumb bells, etc.
Why it Helps: Putting increases punching and general fighting power. Sprint back and forth to weights for conditioning.
Movement: Dumbell/kettlebell snatches.
Why it Helps: An explosive unilateral movement that shares attributes with punching in some regard and are easy to learn and quickly teaches you to explosively generate force.
