MMA Weight Training | MMA Strength Training | MMA Workout Routine | Extreme MMA Workout
Discover the TOTAL MMA Workout System, Backed By Results From Top Fighters At All Levels! Get Strong, Lean Muscle With Quick Workouts Each Week That Will Help You Win More Fights!
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Dear MMA Fighter,
You're about to discover what might be the most powerful MMA specific strength training system ever developed. It's the same system I've used to train professional and amateur MMA fighters at all levels including former UFC Welterweight Tamdan “The Barn Cat” McCrory.
Before we get started, I’d first like to introduce myself. My name is Dickie White and I hold a BS in Clinical Exercise Science from Ithaca College as well as a Certified Strength and Conditioning Specialist (CSCS) certification through the National Strength and Conditioning Association (NSCA). I am the co-founder of Shamrock Strength and Conditioning, LLC and Ironworks Gym in Binghamton, New York, and have created a groundbreaking new MMA-specific strength training system that is guaranteed to get you the strength and power you’ve been looking for.
Whether you’re new to MMA or have been at it since you could walk, my system will work for you.
I guarantee it and have the results to prove it!
Here is what some of my MMA fighters are saying about me:
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" All my life I have never been considered much of an athlete, let alone strong. I've always been too "scrawny" in my endeavors as an athlete in many sports. When it came to martial arts, I finally found great coaches that helped me to overcome my disadvantages physically, and to use the tools that I had to the max. I tried strength programs, but was never able to achieve any sort of substantial gains. By the summer of 2009 I had begun to fill into my frame, but my added density didn't equate to strength gained. After my fight at UFC 101 I knew I had to make a change. I would no longer be able to fight at my greatest ability at 170lbs. I needed to make the jump to 185lbs, and I needed the strength to match the top fighters in that division. After my fight I took the time to figure out a plan of attack. Thankfully I had a successful and experienced strength coach right in my backyard. Dickie White took me under his wing and put me through two 9 week blocks of diesel lumberjack man muscle building strength training that made a man out of what everyone else considered a pip-squeek. Now when I train, my partners are astonished by how strong I've become and how I added to my abilities the one piece of the puzzle that I was missing before: pure diesel man muscle strength. Now that everyone has seen my gains visually and experienced them physically, they're all dying to get on the path to being a large American. The numbers speak for themselves, and if you're looking for a strength training program that will give you an edge on the competition and boost your training as a fighter or grappler, then look no further than Dickie White's lumberjack man muscle strength program. " -Tamdan “The Barn Cat” McCrory, co-owner CNYMMA, |
To give you an idea of where he started, here are some of his lifts from the first week (8/24/2009-8/28/2009):
- Box Squat- 165 lbs for 5 reps
- Deadlift from Pins- 275 lbs for 5 reps
- Bench Press- 165 lbs for 5 reps
- Weighted Chinup- 40 lbs for 4 reps
- Log Clean- 171 lbs for 3 reps
- Clean- 205 lbs for 2 reps
Here are his numbers after the 9-week Base Building Program (10/19/2009-10/23/2009):
- Box Squat- 345 pounds for 1 rep
- Deadlift- 455 pounds for 1 rep
- Bench Press- 250 pounds for 1 rep
- Weighted Chinup- 85 pounds for 2 reps
- Log Clean- 241 pounds for 1 rep
- Clean- 230 pounds for 1 rep (done in Week 6)
Here are his numbers after the 9-week Peaking Program (12/14/2009-12/21/2009):
- Box Squat- 400 pounds for 1 rep
- Deadlift- 530 pounds for 1 rep
- Bench Press- 280 pounds for 1 rep
- Weighted Chinup- 110 pounds for 3 reps
- Log Clean- 281 pounds for 1 rep (done in Week 7)
- Clean- 270 pounds for 1 rep
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" I've been involved with some form of combat sport for basically my entire life and believe me when I say that I used to be just like you. I thought that there was no way in hell strength training would ever help me become a better fighter. Then I witnessed first hand the transformation my business and training partner, Tamdan McCrory went through. Within just a few short weeks of working with Dickie, I could feel the difference in Tamdan not only on the ground, but also with the increase in speed and power of his strikes. It's hard to believe that with just a few short hours a week you can improve all aspects of your game; but with this system it's possible and believe me I wouldn't be saying it if i didn't see it happen with my own two eyes. Dickie's knowledge of strength and power training for MMA are unparalleled which is why I'm making sure all of the fighters in my school that are serious about going pro work with him! " -Erik "Chainsaw" Charles, co-owner CNYMMA, |
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Below are some of the principles I use in formulating my
MMA workouts.
MMA Weight Training Principle #1 - Lift Heavy Objects To Get Strong.
It sounds simple, but with all of the bodybuilding and “functional training” information available that seems to work its way into MMA workouts, I’ve found this simple fact to oftentimes get lost in fancy program design. Look at the strongest and most powerful individuals in the world- powerlifters, Olympic lifters, and strongmen. They all follow this very simple principle.
On the opposite side of the coin- don’t go overboard on “functional training.” While you should incorporate a number of styles and principles into your MMA workouts, you should also avoid delving too deep into any one style, especially “functional training.” I put that term in quotes because any training that you do should be functional (ie help you improve your performance as a fighter), otherwise, why are you doing it? What I mean by “functional training” is this new push to put fighters on balance pads and BOSU balls and have them perform exercises. The belief is that this style of training will best simulate the instabilities found during fighting an opponent and train your nervous system to be ready for these situations. In fact, a 2009 study performed by Jeffrey Willardson at Eastern Illinois University and published in the International Journal Sports Physiology Performance concluded that during whole body, intense weight training, one must stabilize the core muscles to perform the exercises and the capacity for maximal core muscle activation actually decreases when people exercise on unstable surfaces- just the opposite of what these “functional trainers” have been telling you! I always knew they were lying through their teeth and now I have the research to prove it!
My belief is that the best way to feel an opponent’s actions and reactions and prepare yourself for the unpredictable nature of the sport is by practicing your technique and by sparring. Nothing will better simulate sprawling on an opponent and reacting to his moves while he’s under you better than by working on the situation with an actual fighter, not a BOSU ball! It is my belief that your time in the weight room should be spent developing your power to throw harder punches and your strength to help you muscle through takedowns and finish submissions.
A great example of this is Brock Lesnar. I think it’s safe to say that he is not the most technically gifted fighter, however, his strength and power are years ahead of any other heavyweight. Another great example is a comparison of GSP and BJ Penn, especially in their first fight. BJ undoubtedly showed he had the far superior striking so Georges was forced to take the fight to the ground. The leg attacks Georges used were not his best timed and, as a result, BJ was driven against the cage as he defended them. Because BJ stopped his initial shot, Georges was forced to muscle BJ up off the ground in order to finish his takedowns. No amount of balancing on a BOSU ball is going to give your body the horsepower it needs to finish shots like that late in the fight. That kind of strength and power comes from heavy squats and cleans.
MMA Weight Training Principle #2 - Be Audible Ready.
Audible ready is an idea I stole from Dave Tate of Elitefts.com. It basically means that you should have a plan, but be ready to make changes on the fly. It’s always smart to have an outline of your training, but having a set in stone plan is something you want to avoid when considering MMA workouts. Outlining where you want to be at the end of a training camp or a focused block of strength training is important but be ready to take advantage of days you feel great by looking to set new records. There have been days that my fighters will come in and just not have the firepower needed to get through a heavy lift because they sparred the night before. On days like that you have to be ready to make adjustments and back off enough to where you still get a good workout in, but don’t push yourself into an injury or further fatigued state.
MMA Weight Training Principle #3 - Incorporate A Number Of Training Styles.
Newsflash- there is no one way to get stronger and more powerful for MMA. Olympic lifting, powerlifting, strongman, kettlebells, medicine balls, band training, and even bodybuilding have a place at some point in your MMA workouts. Committing yourself to one style of training is limiting your strength potential as a fighter. Instead it’s important to incorporate many different styles of training, as they all have their strengths and weaknesses and will all provide certain benefits. Furthermore, identifying where you need the most improvement (strength, power, etc.) will help you to better choose which styles of lifting to incorporate more than others. For example, if you feel strong while grappling, but don’t feel like you have enough “pop” behind your punches, then cleans, powerful rotational exercises, and band and medicine ball exercises are probably going to benefit you more than heavy bench presses and deadlifts.
MMA Weight Training Principle #4 - Use Complex, Multi-Joint Exercises.
If you’ve ever read anything by a reputable strength and conditioning coach you probably know that the bulk of your time in the weight room should be spent on multi-joint exercises as opposed to single-joint, isolation exercises. There are a few reasons why this is a common recommendation.
- Multi-joint exercises (things like squats and deadlifts to work the legs and back as opposed to leg extensions, leg curls, back extensions, etc) are a more efficient use of your time. If you can get the same stimulus on your legs with 4 sets of squats that you could get from 4 sets of leg extensions, 4 sets of leg curls plus the additional core stability work that you would have to do in addition to the leg extensions and legs curls, why would you choose to do 10-12 sets of exercises instead of 4 sets? Unless you have all the time to train in the world, you’d be crazy not to squat.
- Multi-joint exercises are more functional. What I mean by this is when you fight your body moves as a unit (watch a fight and see how much squatting, lunging, pulling and pushing takes place). Because your body moves as a coordinated unit in a fight, don’t you think you should train it that way? Strengthening your muscles the same way they’re going to be working in the cage is key when looking to get the most out of your MMA workout.
- Multi-joint exercises develop the body evenly. Now obviously if you do all pushing exercises and no pulling you will develop unevenly no matter how many multi-joint exercises you perform. However, when you balance your program and perform multi-joint exercises your body will develop evenly. Why is this important? An uneven body is going to lead to instabilities and injuries. A prime example of this is the shoulder joint. Because of the importance placed on the bench press as well as the fact that that lift is synonymous with lifting, a lot of fighters and recreational lifters alike have overdeveloped and tight pec muscles. Similarly, because chicks don’t really dig muscular external rotators and rear deltoids, these muscles tend to be underdeveloped. As a result, instabilities within the shoulders will exist leading to pain and a higher risk of serious injury.
MMA Weight Training Principle #5 - Have Goals.
As a fighter, having/setting goals is something I’m sure you’re familiar with. I’m sure you have goals in regards to fights you want to win, organizations you want to compete in, belts and rankings you want to earn, etc. But have you ever done it for your strength and conditioning program? One of the big reasons I feel Tamdan was so successful is that he came in every workout with a goal. There were even times when he would crush the poundage he had set as his goal for the day but wouldn’t move up because he knew he didn’t have it in him. It had nothing to do with a strength issue; it was all mental. He was so prepared and so focused to put his energies into that one lift that it didn’t matter how easy or hard it looked, that lift was what he prepared for and was all he had in his gas tank for the day. I know it seems stupid, but we really started to focus on doing this during his 9-week Peaking Program. It was after his 9-week Base Building Program, usually when people start to plateau after beginning a strength and conditioning program. I’m confident that having daily goals is the reason why Tamdan was able to still make steady progress many months into his training and not plateau like many others would have.
On top of introducing you to a few of the principles that I use as the basis of my strength and conditioning programs for fighters, I would also like to mention a few “no-nos” that I’ve seen in other coaches’ MMA workouts.
Here are, in no particular order, the top mistakes I’ve found most MMA fighters make in regards to their strength training.
MMA Weight Training Error #1 - Strictly Training The Mirror Muscles.
All too often MMA fighters come to me with big chests, shoulders, biceps, and six pack abs. With such an impressive figure you’d expect them to be strong, but I couldn’t tell you how many fighters come to me that can’t perform more than a couple chinups. In many ways MMA can be considered a sport of pulling, wouldn’t it make sense to develop the pulling muscles? Similarly, almost every fighter that comes to train with me has weak hamstrings and glutes. These muscles are responsible for hip extension and are therefore hugely important in sprawling, lifting an opponent, throwing more powerful strikes finishing shots, throwing your opponent, and shooting on an opponents legs. A lot of the underdevelopment of the hamstrings and glutes isn’t always the fault of the fighter; there just aren’t a lot of known options other than the hamstring curl.
MMA Weight Training Error #2 - Lifting The Same Weights.
MMA fighters always come to me and tell me they want to get stronger. When I ask them if they’ve been lifting, almost all of them say yes. During our first couple of workouts I’ll usually sit back a little and watch their level of intensity, technique, etc. One of the most common things I find is that when I tell them to do an exercise for say, 4 sets of 8 reps, they’ll lift the same weight for each set. When they start to go for the same weight that they did easily for the first set I go up to them and ask “Are you satisfied with your current strength level?” They will always respond with a no which leads me to follow with “Then why are you lifting the same weights that have given you your current level of strength?!”
MMA Weight Training Error #3 - Performing The Same Exercises.
This is one of the biggest problems I find not only with fighters, but with most everyone. Your body adapts to exercises!! If you were to perform the same technique over and over again with the same setup and the same finish you wouldn’t have much of an arsenal would you? Similarly, your progress of understanding the technique would plateau after a while. But when you start adding different setups, finishes, and angles to the same takedown you become a much more dangerous wrestler. The same happens in the weight room, most commonly with the bench press. How many fighters do you know that bench almost every time they go into the weight room? The first few weeks, or maybe even months, they make somewhat consistent gains right? But after their body adapts to the stimulus their bench stops going up. This is exactly when you need to introduce different variations, but no one seems to want to, they want to stick with their routine because “it’s worked in the past” or “this bodybuilder wrote in a magazine that this was the way to get full pec development” or something along those lines.
MMA Weight Training Error #4 - Performing Too Many Exercises
A lot of people are big proponents of doing upwards to 10-12 exercises per strength training session. Not me. Why? Because if one of the goals of your strength training program is to increase you bench and you’re doing 6 different pressing exercises twice a week and your bench goes up, do you really know what most attributed to this? One of the big purposes for experimenting with new exercise variations is to see if it works for you. It may work for thousands of others, but what good is it to you if it won’t get you the gains you want? Instead of doing a bunch of exercises each session, I usually have my fighters do around 6. I’ll never have them do more than 2 exercises for the same movement in a workout, and not more than 3 or 4 in a 3-5 week training block. The reason being that if my fighters are concentrating on increasing their floor press, dumbbell bench, and dumbbell overhead press during a training block and we go test their bench after and it’s up, I have a better idea of what caused that than if they were doing dumbbell benches on a decline, flat and incline bench, barbell and dumbbell overhead presses, various extensions, and 2 types of barbell benches.
MMA Weight Training Error #5 - Not Recording Your Progress
This is another huge mistake I see far too often. How do you know if you’re getting stronger if you don’t know what you were lifting a month ago??? How do you know what your maxes (both low and hi rep) are for your various exercises? How do you know what exercises you were doing a few weeks ago so you don’t continue to do the same things week in and week out? Keeping track of your progress not only lets you know where you were, but also, what exercises and reps you did to get where you are. It also give you goals to shoot for every workout whether it be a 1 rep max, an 8 rep max, or a timed set.
MMA Weight Training Error #6 - Using Too Many Machines
In a fight you have to stabilize various joints, some more than other depending on the position you’re in. Why then would it make sense to use machines with fixed movement patterns that nearly eliminate the need for stabilization? Ditch the machines and train with free weights- you’ll get a better, more efficient, and more MMA-specific workout.
MMA Weight Training Error #7 - Taking Advice From People Who Aren’t Qualified To Give It
Odds are you would take fighting advice of someone like Chuck Liddell or Randy Couture into far more consideration than you would the advice of someone who has never won a fight or coached successful fighters. Likewise, I would like to suggest you listen with a critical ear to someone preaching on how to become stronger for MMA when they look like someone who has never touched a weight in their life.
MMA Weight Training Error #8 - Stop Lifting Entirely During A Training Camp.
While you may certainly not set any new records during a training camp (mainly due to the increased volume of conditioning and technique sessions), eliminating your strength training program entirely is a great way to lose a lot of strength and show up weak for a big fight. If you’re concerned about making weight, simply cut down on the volume of the program. Instead of 4-5 sets of 8-10 reps, do 2-3 sets of 5-6 reps. That will cut your total volume down by over half in some cases and will better ensure you’re not stimulating muscle growth during a time when you’re looking to lose weight.
MMA Weight Training Error #9 - Performing High Rep Conditioning Workouts In The Weight Room.
Between all of the conditioning, sparring, and technique sessions, don’t you think you get enough conditioning? Why then are you doing super high rep workouts in the weight room during your strength training sessions? Training camps are similar to wrestling seasons in the duration and physical demands on the body. There have been a number of studies performed on wrestlers to measure pre, during and post-season strength and power and researchers (University of Wisconsin Oshkosh, Oklahoma State, etc.) have found that those wrestlers who don’t partake in a strength maintenance focused program during the season experienced significant losses in strength and power by the end of the season. A 12-week camp is very similar in length to a wrestling season. Don’t let similar losses in strength and power ruin your chance at success!
With all the information regarding strength training for MMA that’s out there, I think it’s important to keep this little saying in mind:
“Methods are many,
Principles are few,
Methods often change,
Principles never do.”
If You Find That You’re Not Using The Principles I’ve Detailed Above, Or Worse, You Are Falling Victim To The Top Mistakes Like Most Fighters I’ve Worked With, I Can Help You More Than You Could Believe!
…I know what you’re thinking right now- this sounds great, but why should I listen to what Dickie has to say over the other MMA strength and conditioning coaches?
Well, let me tell you.
1. I am a long time member of the sport of wrestling.
I wrestled for over 12 years during which I was a 2x NYS Freestyle and Greco-Roman Champions, a Junior Northeast Regional Champion, a 3x NYS Section 4 Finalist, and a Junior Freestyle All-American. I know what it’s like to go through the grind of wrestling season. I know what the ups and downs of wrestling are like. I know the frustrations that wrestling can cause. Much like a wrestling season, a MMA camp and MMA training in general can feel like a grind at times. Having a strength coach in your corner who understands how to make adjustments based on how your MMA training is going is of the utmost importance to best ensure you keep progressing and don’t push yourself into a state of overtraining.
2. I am educated, certified, and experienced.
Would you go to someone who got an A in high school algebra to get your taxes done or would you go to a certified accountant? Would you discuss legal matters with someone who says they passed a test after taking a weekend course or would you talk to a lawyer? To improve your striking ability, would you hire someone who thinks he’s tough because he’s won a few bar fights, or would you hire a striking coach who has years of experience? Similarly, would you trust your performance to a guy with a subscription to Muscle & Fitness, or would you choose someone who is highly educated and certified? I don’t know about you, but I only have one body, and I know you only get a small number of opportunities to reach your goals. Great opportunities don’t come around often, be ready to seize them when they do!! Not only do I have a BS in Clinical Exercise Science, but I am also a Certified Strength and Conditioning Specialist. On top of that, I've been writing wrestling and MMA specific strength training programs and working side by side with some of the top amateur wrestlers, fighters, and professional fighters in the country for over six years! I have the knowledge and experience on how to maximize your strength to become a better MMA fighter.
3. I actually lift weights.
I am a powerlifter in the USAPL. I am the 2007 198lb USAPL NYS Open Champion and currently my best lifts are a 565 squat, 400 bench, and 550 deadlift and a 1515 total. Just like in the discussion above, would you take advice on how to get strong from someone who wasn’t strong? I practice what I preach and have high goals for my powerlifting career that I will accomplish before my competitive days run out. I know what it’s like to hit a plateau and battle through it. I know what that record feels like after battling through a plateau. I know what it’s like to deal with injuries and have to work around them. And, most importantly, I know what it’s like to have to balance the stresses of school, work, life, family, friends, training, diet, weight cutting, lifting, and all the other things thrown in.
Life Is Way Too Short To Try And Learn This On Your Own Through Trial And Error.
Why Do Things The Hard Way?
Take The Short Cut To Learning How To Get Overwhelmingly Strong And Model An EXPERT!
Why go through years of trial and error when you can read this E-book and watch the videos (in a matter of hours) and master the MMA workout secrets known by only a handful of world-class strength coaches? You'll then parlay your newfound knowledge into a rock hard body in a matter of a few short months. This is exactly the kind of strength training I wish I had 15 years ago when I was just getting started! Learning even a small portion of this information would have short cut my success hugely!! These are secrets most people NEVER discover by trying to do it on their own.
So What's the Bottom Line?
How Much Does This Complete Program Cost?
I have some great news for you! Since there are no material costs for the E-book or videos, you can get this product for much less than it would cost if it were a hard copy manual - AND you get it instantly (no waiting for the mail!). Your investment that is guaranteed to improve your performance in the cage is now only $49! You get the MMA Workout E-book complete with detailed sections and photos for all of the exercises performed in the two 9-week programs .This complete package all for just $49, which is less than what the programs alone would cost you!
Since I'm a numbers guy, let me break this down for you the way I see it.
For a one time investment of only $49 you get:
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An E-book consisting of over 175 pages of step by step instructions side by side with sequential action photos of every exercise used in the programs you’ll be following! This is a no bull; fluff free E-book with easy to follow setup and execution instructions with a $99 value! |
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But wait if you Order Today, I’ll throw in
all of these Bonus Gifts!
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1) Two 9-week programs put together in an interactive Excel file allowing you input your maxes from previous weeks so you know about where you should be lifting that week! I charge $20/week for programs over 4-weeks making this a $360 value! |  |
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2) Two full-length workout logs detailing the training of each week, changes that were made, and why changes were made so you can learn the ideas behind the program. These week by week logs will help you know what to expect and how to progress and are therefore valued at $20 each! |  |
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3) Three nearly full length workout videos (approximately 45 minutes each) of Tamdan to give you an idea of the pace at which you should lift, how to make adjustments on the fly, the intensity he lifts at, the proper execution and technique on a number of difficult to master exercises, and more! Go to any strength and conditioning website and look at the videos being sold. The cheapest ones are 39.95. So even if you use that number, it still makes this nearly a $120 value! |  |
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4) Instructional videos of me taking you through step by step how to set up and perform a number of exercises as well as how to set up band and chains for the different exercises detailed in the E-book! A 30-minute training session with me to teach you how to do all of this is a $35 value! |  |
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5) A 20 page E-book consisting of nutrition recommendations, principles to follow once you’re done with the programs, tips on ways to tweak the program to better fit your needs as well as ways to make adjustments based on what equipment you have access to. This E-book is full of helpful information and has a $30 value! |  |
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6) The ability to win more fights, and in turn, make more money as a professional fighter (thousands to hundreds of thousands of dollars return on investment)! |  |
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7) FREE Lifetime Access to Extreme MMA Workout System Upgrades- When you come on board with me, I will be with you for the long term in continuing to find ways to make the program better, more complete, and easier to follow. If new editions of the book are released, you will receive all book updates absolutely free. When a new, updated edition of the Extreme MMA Workout System is released, you get it for FREE! It's easy - I will simply contact you through my private clients-only newsletter and send you instant download instructions so you can stay totally up to date on the latest MMA weight training breakthroughs. |
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Now, I know you can't put a price on winning more fights, so I won't factor that in. However, the concrete numbers that are available add up to over $650! Yes, that's right; I'm offering you a package valued at well over
$650 for the low price of $49!
Once you place your order on Clickbank's secure server, you will be directed to the download page, where you can download the videos and E-books and get started IMMEDIATELY. The E-book is in PDF format, which can be viewed on any computer (PC or MAC). You can read it right on your computer screen, or you can even print out your own hard-copy and put in a 3 ring binder and take it to the gym with you to reference as needed! You can also upload the videos onto your i-Pod and take those to the gym with you to reference as needed!
That's all there is to it. Once you've downloaded your training package, read the E-books from cover to cover and watch the videos from start to finish. Then take action and start getting stronger than you have ever been!
For Less Than The Cost Of One Personal Training Session, You Can Now Learn Exactly How To Get Unbelievably Strong And Powerful For MMA!!
Stop Making Excuses And Start Winning More
Fights And Earning Bigger Contracts Now!
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Your Friend in Strength, Dickie White, MBA, BS, CSCS MMA Strength Coach Shamrock Strength and Conditioning, LLC |
P.S. If you are sick and tired of spending hours upon hours in the gym doing ineffective strength and conditioning workouts and getting next to no results, then use my MMA Strength and Power System to cut back on your workout time, increase your ability to impose your will in the cage, and help you win more fights and earn bigger paychecks.
P.P.S. There's only one catch to all this. You need to act now to get the complete bonus package. With all the new bonuses I've just added, I've been told this package is way too cheap now and the price will be going up very soon. Or, if I decide to keep the price the same, the bonuses may be withdrawn at any time and put up for sale separately.
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