Quote: (08-05-2012 07:30 PM)Hades Wrote:
For MMA the best resource is definitely Ross Enamait's books and training forums.
Don't bother with a max muscle protocol like starting strength unless you are not happy with your current weight class. If you do want to bulk though you can't go wrong with starting strength.
Handstand pushups will correct imbalances in the shoulder. However as long as you do overhead press you should be OK. Dips are also good for bulking the shoulders.
Personally, I lump Ross together with Crossfit. It is GPP work with little progression. If you are more interested in conditioning for MMA, go here:
http://www.8weeksout.com/. There may even be some good strength stuff there, I haven't checked it out in a couple of years so I forget.
Ross Enamait has branded himself for combat sports, but I wouldn't follow it for that purpose. It is great for general fitness.
Starting Strength is great for bulking, but that is not all. If you don't want to bulk, you will adjust your diet accordingly, and your strength gains wont be as quick.
However, for a novice/intermediate lifter,
the quickest and most efficient way to increase your explosiveness is by increasing your max strength. Starting Strength, or a similar 3/5x5 program, is going to be the best bet for this.
It all depends on how serious/scientific you want to get with this. The 8 weeks out link will be pretty serious, all of the way down to heart rate monitors while you train. Crossfit/Enamait is great for general fitness, but if you do your research, you will see why I have my stance on it that I do. If you want to increase your strength and explosiveness, start with Starting Strength or a similar program.
The best advice I can give is to do your own research. Hades and I could go back and forth on why we have differing views, but I'm too hungry and tired for that lol. A good place to start is
http://www.sherdog.net/forums/f13/. The training forums there are really great. The main MMA discussion forums are a big pile of shit though.