Barbell Russian Bear/MMA

[Bs13]

Currently in "off-season" mode for the next 2-3 months. Would like to try a simple routine for hypertrophy and strength. Will also be training 3-4 days a week in MMA. Anybody have any experience with or care to offs isoghts I Russian Bear routine combined with a sport? I am not a new trainee, can handle a fair amount of volume. Thank you.

 

[Steve Freides]

@Bs13, welcome to StrongFirst!

-S-

 

[Steve Freides]

I recommend Pavel's book, "Beyond BodyBuilding."

-S-

 

[taedoju]

This routine made me way too tired, i was not able to fight after this. Also what is your current bodyweight and what class are you fighting ? Do you want to change classes ? In other words, is it even worth it ?

 

[Pavel Macek]

@Bs13

PTTP! Bear - not recommended for MMA.
PPPT! original program - sincerely recommended. Add a full contact twist, and you are set.
Easy Strength book by @Pavel and Dan John - must read. You will find a lot of great recommendations there as for martial arts strength training.

 

[J Petersen]

While I do understand the allure of hypertrophy, I would personally advise against the "Bear" as the plan.

Yes; if followed (and you eat), the plan will pack on the size, particularly in the legs. But then again, a fighter has no need for heavier legs. Heed the words of The Chief when he warned: "On a side note, if you are a fighter and you are trying to gain weight, you are seriously confused about your needs and goals." [Return of The Kettlebell, page 8]

The chapter on "Armor Building" in Easy Strength is certainly worth a read, though.

I second the advice of taedoju above. If you intend to simultaneously train MMA skills 3-4 times a week (and I do acknowledge that you're no beginner), the "Bear" will still most likely be too taxing to add to our schedule for us to do justice to our sport practice.

 

[Bs13]

Thank you all for your kind responses.

Pavel, I will buy the book and look into that more.

Taedoju, currently compete at 147 or 154 depending. Current walk around weight of 170. Not of find of weight cutting- makes me feel like utter s***- so was actually looking to increase a weight class.

 

[tangozero]

The Bear is way too much volume with too much focus on hypertrophy, it won't mix well with MMA. You're better off going with original PTTP, or even the 3 x 5 lifting program in Beyond Bodybuilding -- but cut it down to two days a week. Pepper your week with KB swings occasionally and you'll be set.