Beginner Strength Training Routines for MMA
Getting a good strength training routine when you're first starting out in MMA is important because it'll help you build a strong foundation from which the rest of your power will come. It's important to not jump into advanced training techniques right away because you'll likely mess up or won't benefit as much from them because they assume you've already hit a sort of plateau, whereas you're just beginning and can actually benefit from core building moreso.
When you just start out strength training you should work out with a partner and use light weights to begin with. Even if you are capable of squatting 150lbs, you should still begin with something between 80 and 100. This is so you can get the motion down correctly and train your muscles to work correctly for that particular lift. If you start out near your max, then you'll plateau really quickly. Having a partner is especially important when you're doing heavy weights, which you will want to do eventually. Many of the lifts can injure your lower back if done incorrectly, so you'll always want to have someone watching your form and making sure you're able to get up from a lift.
While exercising is important, you'll also want to modify your diet so you can get the most out of your strength training routine. Before you workout, you should eat lots of high quality carbs to make sure you have plenty of energy. After a workout, it's important to consume protein - powdered whey protein is the best because it's absorbed quickly. Since you're just trying to gain strength and not mass, you don't have to eat a massive amount of food, but you also shouldn't let yourself be hungry during any point in the day.
So, to recap on some of the key points I introduced:
1. Work with a low weight when starting out so you can get the form down.
2. Always work out with a partner since some of the heavy lifts can be dangerous.
3. Eat a good diet, but don't go crazy with it. You should eat carbs before a workout and protein after.
I also wanted to make a note that you should be working in the 2-5 rep range in order to have optimal strength gain. Additional reps will not really increase endurance. The best way to increase true muscular endurance is to do multi-step power lifts, like cleans and power straights.
