[Brad Morris]

I was fortunate enough to be asked to write an article on Strength and Conditioning for mma, by a new magazine called MMA Sports.

If you get the chance check it out here is a link to the magazine's web site http://www.mmasportsmag.com/issue7.htm

Here is the strength related part of the article titled "Functional Strength Training for MMA"

Functional Strength Training for MMA
One of the most frequently asked questions by fighters looking to increase their strength is “What exercise will make me stronger for _______”. That blank space might be pick up and slams or takedown defence or whilst in the clinch.

While there is no magical exercise that will suddenly make you stronger in all areas of your game, exercise selection will play a vital role in how much strength you gain and more importantly how much cross over to the ring or cage there is. I am going to list what I think are some of the best exercises for overall strength and General Physical Preparedness (G.P.P.)

Some of the exercises, movements and implements used are taken directly from strongman competition. For the very simple reason that Strongmen are the most functionally strong athletes on the planet. While power lifters are powerful through a plane of motion such as a heavy deadlift, Strongmen perform feats of strength and endurance with objects that are often both very heavy and extremely awkward like tyre flips or yoke carries, their strength is not just through one plane or one dimension.

Strongman Lifts
Tyre Flips
Yoke Carries
Sled Drags
Farmers Walk

All of these lifts are great full body workouts with a focus on core strength.

Gym Lifts
Squats
Deadlifts
Overhead Squats
Clean & Press
Snatch / One Arm Snatch
Zercher Lifts

These gym lifts are all compound exercises and are core intensive.

Bodyweight Movements
Chin Ups
Dips
Handstand Push Ups
Push Ups
Lunges

Bodyweight exercises are always a good option when looking to gain functional strength, and if the exercise is easy there is always the option to add weight.

Training Implements
Weighted Vest
Chains
Kettlebells
Clubbells

Chains make a lift more dynamic in nature. Weighted Vests can be used whilst doing drills and are therefore very sports specific. Kettlebells and Clubbells are great for core strength, shoulder strength and grip strength.

Time spent in the gym is precious, with skill training, sparring, and conditioning training all needing attention. The time spent on strength training needs to be both effective and efficient. The above list is by no means an exhaustive list, there a many other great exercises, movements and implements that will help build functional strength that will carry over to the ring or cage. However the principles behind the lifts are the same.

Characteristics to look for in exercises, movements or when using implements to build functional strength.
 Multi-joint exercises (compound exercises) Exercises that cause movement across two joints.
 Movement through more than just one plane of motion.
 Heavy focus on core strength.
 Full body movements are a high priority.
 Dynamic or unstable lifts, like the one arm barbell snatch or chain yoke carries, as they are core intensive and require a high level of balance and coordination.
 Heavy Focus on bodyweight (with and without extra weight added) movements where the torso is moving through space, such as chin ups, squats, lunges and Handstand push ups.


Most of the information will not be new to any of the S&P regulars, but hopefully some of the guys that read the article that are new to lifting or that are following routines whose base is not in funtional strength training will get something out of the article.

The other half of the article looks at conditioning training, specifically Tabata Intervals and Litvinov Sprints. There are a few photos of me flipping a heavy tyre and carrying the chain yoke as well.

Here is a pic of the front cover!

[Admles]

Top stuff Brad, awesome work, I'll be going down today actually to pick up that issue, I've really started to enjoy that mag!

[Forcetti]

Great work, nice to see this sort of information getting out there. Might even grab a copy for myself

Oh and those knock out girls are hot

[Bamaispriceless]

Great article man, glad to see you spreading the S&P word.

[oyaji poi]

Good, basic info for people needing it, which seems to be many in sport.

Any pics of the 8 Knockout Babes?

[Brad Morris]

Glad you guys liked that part of the article,

oyaji poi, I can't do everything for you! If you want the pics of the knockout babes buy the mag or go to http://www.mmasportsmag.com/babes.htm

[Admles]

Just bought the magazine like I said, and I'm impressed Brad. Great info for a beginner like myself, I'm definitely going to have a go at the Liltvisprints this week.

And that photo of you with the chain yoke is scary! I would be to game to even try picking one up!

[Prodigal Son]

Clean and Press...honestly, I need to start doing those more. Do any of you do clean and press?

[Bamaispriceless]

No, we don't clean and press. We just put that in our logs to keep the conspiracy going.

[Prodigal Son]

Originally Posted by Bamaispriceless

No, we don't clean and press. We just put that in our logs to keep the conspiracy going.

I didn't think you did.