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 collaborate with someone, a book is probably not going to happen. I believe that in order for anyone to write intelligently 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? Remember that a "high level" does not mean being a UFC Champion. It means that you aren't just a self-proclaimed "cage fighter" with an undefeated record of 0-0.
So I write this blog post with a huge asterisk - I am NOT, nor have been, an MMA fighter or a coach. 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)
Day One
- Squat
- Bench Press
- Assistance Work
- 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 General Physical Preparedness (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).
The second recommendation I have is using the Krypteia training program; but instead of training three days/week, using a two day a week program. Below is a basic template:
Week One
Day One
- Squat
- Assistance: Dips and Chins/Pull-ups
Day Two
- Bench Press
- Assistance: DB Squat/GHR or DB SLDL
Week Two
Day One
- Deadlift or Trap Bar DL
- Assistance: same as squat day or DB Incline Press/DB Incline Row
Day Two
- Press
- Assistance: DB Squat/GHR or DB SLDL
*Note that the assistance exercises can be modded greatly depending on the athlete and his needs. Also, all supplemental work will be done for 5 sets of 5 reps at FSL weights. Exercises need to be evaluated every training cycle; you may have to drop some movements as the fight gets closer OR if they are no longer useful to the athlete.
Being sport specific in the weight room is a gimmick. Even the people that stroke that flaccid idea know it. You don't need to be strong to be a great athlete, but being stronger than you were is always a good thing. Especially if done progressively, over time, with patience and while training for your sport. These are the gains that last and that will hurt your opponent the most.
I cannot stress enough how important it is for a fighter to work with their skill coach/coaches to help them periodize their strength training. This means PLAN. Obviously things change in ALL areas of training depending on how far your competition is. To make it simple, the farther out you are from your fight, the more you can lift (if you need that). The closer you are to the competition, the less you can do. Or to put it even more simple: Far away from fight: can do more things that makes you tired/sore and effect your skill training. Closer to fight: you can do LESS things (or none at all) that makes you tired/sore and effect your skill training.
This type of sport periodization was made popular by Siff, Zatsiorsky and Verkhshanksy: it's called The Common Sense Principle. If your skill coach can't understand this, I don't know what to tell you. Also, Dan Henderson is the king. By far my favorite fighter ever.
(Note from author: the above was written about 10 years ago. While my general sentiments are the same, my experience training with athletes the past few years has allowed me to understand training even clearer. Some important points to consider is that if you are new to MMA (or any fight discipline), there is a good chance that your body needs to adjust to the new stimulus. Your muscles and joints will ache and your ability to train in the weight room may be virtually non-existent. There is nothing wrong with this. Be both consistent and patient; let your body adapt before you get back in the weight room.
Second, many athletes find pairing barbell training and MMA training difficult. This is why you must plan your total program; and something similar to the WaLRUS training program might be perfect for them. You can still get stronger but without the stress of the barbell. And before the sycophants start flagellating themselves, I'm not saying everyone falls into this category. I'm saying that (ready for this gem?) some individuals have to find a different way of getting stronger than what is listed above. As long as it's done systematically and follows solid principles, you will be fine.
Is training important for sports? Yes. But please remember that you are an athlete first, not a lifter. When you lose sight of that, you will lose sight of how to train properly. Use common sense, use the least amount of strength training you need to improve, have a plan, keep a training log and work with your sport coach on developing an overall plan to every part of your training.
