You're in a great position right now to just worry about busting ass and getting your lifts up. get your basic 3 power lifts up and the rest can pretty much follow. Though personally I'd drilling my weighted pullups like a motherfucker as well.
That said when you start actually training MMA you can do a large variety of programs to keep your strength and improve upon it greatly. depending how serious you are about MMA imo the large majority of programs are going to have a bit too much volume if you're training mma seriously (meaning 6+ times a week, upwards to 12x).
There's 2 threads on how to train once you're into MMA one i believe is a sticky the other is called "conjugate MMA" so search for those.
But the basic gist of it is this:
Focus on your mobility. Get flexibile. It's going to prevent injuries, help you recover faster, and give you a wider range of options for techniques. You build strength upon mobility. A healthy joint is a strong one. Tight hips, inactive glutes, wrecked shoulders, elbow tendonitis, tight achilles tendons, kyphotic posture. These are things that fighters have to deal with on a daily basis.... Get yourself ahead of the game and start to work on them NOW.
These aren't complete definitions but ... Striking is the utilizing the human body as efficiently as possible to produce as much FORCE as possible, while exposing the weakness of the human form by pinpointing areas to strike. Wrestling and Jiujitsu are similar, the techniques are designed to utilize the human body as efficiently as possible except this time leverage is used to exploit the natural weaknesses of the human body.
Both depend on you being able to create FORCE with your body. As much force as possible.
There are a lot of ways to develop force (JUST MY OPINION) but one of the most efficient is the conjugate (or perhaps more accurately, concurrent) method... Known to most people as westside training. But imo, unless you're training at westside gym, then you're not training westside
what makes it unique is that it takes advantage of both sides of the force equation f=ma... so while yes you're moving heavy objects (mass or ME-maximal effort work) you also improve your ability to accelerate (DE- dynamic effort work).
Ok thats saying a lot of bullshit to say this... It's a game of FORCE...
But unlike powerlifting not just ONCE are you producing force. It's not like testing your vertical jump where you jump a couple times and take the highest one.
- MMA is about power endurance.
so its more like how many times you can jump over 3 rounds of 5 min each... to continue the analogy... the frequency of your jumps and the avg of how high you jump would basically be your "usable power" in the mma world.
If you're smart you'll figure out how to attack your conditioning from both ends as well. Conditioning in the MMA environment isn't just going to be 10 sprints and shit like that. It has to be VERY specific as far as timing and frequency of motion. Most conditioning circuits (surprisingly) aren't enough (scary huh). Tabata squats are hard and shit but the fact that you have rest is laughable. People knock things like distance running but if you can run for 25min straight , HARD, you're teaching your body a LOT of things it will need in the cage.
two guys who have great shit are
- For MMA you also need something that comes from specifically training MMA and odd implement training. Louis Simmons called it "weird" strength. You'll need a "Squeeze" or isometric ability for chokes. Grip strength. various other things. You can train with grippers, atlas stones, farmer walks, etc... multiple things. This isn't a big focus but something you should be aware of.
Anyway I go into a lot of that shit in the threads i reference previously. so knock yourself out... feel free to PM me or make another thread to ask questions and shit if I confuse you... i tend to rant.