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Anyone have a weightlifting program that works well for MMA?

how old are you? how much do you weigh? what kind of strength do you want to build muscle tone or just pure out muscle (which can cause you to lose flexibility)?

I am 24. I weigh 350lbs. trying to slim down tho...

I am looking to build pure power. I dont care bout getting ripped or huge bulking arms. I enjoy lifting wieghts and want to know what to train in order to most benifit mma

I can give you some quick advice: Increase your muscle mass while loosing weight - whichever way you can. One of the most important facts about competing is your power to weight ratio.
You want to come down to the lightest weight that you can while retaining all the power you have at 350. The reason being that you want take advantage of the Strength you have accumulated throughout the years (all the effort you have put on carrying your weight of 350 has given your muscles considerable strength) - and unleash this power on your opponents - who have been carrying a lighter weight of say 250lbs. I think that if you establish a very ambitious goal of, say, 280lbs - you will be in an incredible shape due to ALL the effort you have put into it. At the same time - you may not have to come down so much - and 290-300 may be just right - depending on how much muscle you build. Your workouts will only do little, if anything, to trim you down - and in fact they can increase your weight (muscle mass) - so make sure you go on a very aggressive diet (like eating salads EVERYDAY, avoiding carbs, and things that have more than 5-10g of sugar) - and ensure your protein intake remains high (at about 1 gram of protein per body weight - although 350 grams of protein may be too much - so something like 200 grams of protein per day may work) - for that I recommend Muscle Milk Protein shake to replace 1 of your daily meals.


As for the workout, this is what I recommend because its easy to remember and to do:
Go to the gym - stretch for 5-7 minutes (never skip this since this will keep you from getting injured and missing out on future workouts).
Go on the treadmill for 15 minutes (jog for 3 min / run for 10 min / jog for 2 min). Do your 2 days a week of Upper body (2 biceps, 2 triceps, 2 chest, 1 shoulders, 1 back) and 2 days a week of lower body (1 squat with bar, 1 hamstrings, 1 leg curls, 1 squat horizontal equipment, 1 calfs).
Concentrate on major exercises that target these groups - by this I mean - forget those awkward exercises and focus on the main things - like the regular chest press - regular bicep curls etc.

Depending on your MA schedule 2 days of weight training may be good.

I follow this routine and I am in good condition (but can always do better - I have to eat more salads and less sugary cereals) - So if anyone out there has a better plan - please enlighten me as well!!

Light weight, a lot of reps = definition
Heavy weight, less reps = body mass

yea people say that you should lift light weight and do a lot of reps to get toned, but if you first dont get some mass then there is nothing to tone

Clean eating is great way to lose weight. it bascially keeps ur glucose level down by not eating any processed sugars. i went from 400 to 350 in 2 months using it.

woah!!

another question, does leg press help the power in ur kicks? i can leg press well over 600 lbs. never maxed it, but i can do 600 10-15 times, prob 20 if i really tried

With proper form.. any exercise can strengthen your punch or kick.. You dont really need to leg press 600 lbs, man..

Fact: Mirko Crocop uses bodyweight squats.. Lots of reps, maybe a hundred.. look at his kicks.. fast and hard hitting..

im just saying the simple act of walking around for the past 3 years at such a heavy weight left my legs stacked with muscle.

I got lost there.. you were saying power in your kicks right? then yes.. leg presses works the quads and helps you add some power in your kicks.. but squats are better..

Dude.
all weights are good.
one of the best things you can do for weights is use some ankle weights yep thats all but try looking out side the box man.
make it functional for what you want it to be .
eg: put on said ankle weights (ankle and on wrists) then go do some mma training with them on "I BET YA DONT MAKE A FULL SESSION"
training at the pace that you now train at .
in 4wks take of the weights and have a roll with someone above your current level and let them tell you the difference.

it works for my guys.
(small steps for masive gains)
cheers
Danny

for chest - dumbell press - but one arm at a time (left, right, alternate) instead of both at once - great workout

that ankle weights idea sounds awesome and effective