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Who is Dickie White?
Well above you can see one of his fighters, Tamdan “The
Barn Cat” McCrory weighing for a UFC fight. So he is no
For some, the word "legend" would be appropriate. He
is truly an innovative and brilliant strength coach that has the
potential and ability to boost performance in MMA bouts.
And yes, it is vital to expand your strength and conditioning
potential when seeking to perform in a MMA bout.
MMA and Strength
At one time, people assumed that you did not need to develop
strength for MMA.
Today, we realize that this is not a wise approach to take
when looking to succeed in MMA training.
No, you do not want to muscle your way through a technique.
That would be an improper approach to using strength.
However, developing your natural level of strength and
enhancing the durability of your body in your performance.
How do you develop strength?
Of course, this will raise questions regarding how you can
develop your level of strength. More specifically, you will want
to take part in a strength workout program that is designed for
mixed martial arts fighting.
There are various different types of strength training workout
programs you would take part in.
But, some of those programs are designed for athletic
endeavors far removed from MMA. This is not to say you would not
achieve some indirect benefit.
However, if you want to get the most out of boosting your
strength for MMA, you need to follow the proper, established
process that is directly involved with boosting MMA performance
Dickie White Strategies
This is where following the strategies of Dickie White come
into play. His work and insights are well worth exploring if you
want to get the most out of your strength enhancement
A look at Dickie White's background presents a clear
indication that he is not a ‘gimmick' oriented exercise
guru. White graduated from Ithaca College with a BS in Clinical
Through a mix of practical experience and academic research,
White developed his own insights into the proper way to teach
strength and conditioning.
White also acquired a Master's of Business Administration
(MBA) from Binghamton University which helped him well in his
He would go on to become the co-owner of the Ironworks Gym
where he invested a great deal of time training grapplers and MMA
This certainly raised his profile in the MMA world and has led
many serious fighters to looking for his advice on boosting there
in ring/cage performance.
Shamrock Strength and Conditioning
White would go onto become the co-founder of Shamrock Strength and Conditioning, LLC which remains
one of the most impactful strength training programs.
It is commonly stated that this strength training program is
designed for traditional wrestling but is also has a great deal
of value for those looking to perform well in the MMA realm.
This is because the strength and conditioning exercises
employed in this training program are sport and activity
specific. The notion that the workouts are activity specific is
not something to overlook.
When you are targeting activity specific workouts, you boost
your strength levels as they are needed within the framework of a
MMA training regiment.
A cursory examination of the workout program reveals a total
body strength conditioning program. The common strength exercises
involve the engagement of compound muscles.
Exercises such as military presses, bench presses, power
cleans, etc are used in these workout exercises. When you engage
the various muscles groups via the compound exercises, you
develop a more total body, symmetrical approach to strength
This will reduce the potential to be lagging in strength in
certain parts of the body. Since MMA is a total body sport,
having symmetrical strength is critically important.
The Dickie White program can certainly aid as supplemental
support to your overall MMA training program. Take a look at some
of the training.
The program also employs very low reps. This is common among
all pure strength training programs. With this particular
training program, extremely heavy weight is lifted for as little
as two reps.
While this may seem ‘minimalist,' the fact remains
that your overall strength will improve dramatically in as little
as handful of weeks.
If you need to develop pure strength, this is the way to go.
If you already have strength and need more cardio I'd look to
another program that is not so strength heavy. This one is geared
to make your strong.
Many of the programs follow a 9 week cycle. Throughout the
course of the 9 week period, specific targeted goals to boost
strength are identified and sought.
Such a focused approach is often the best because open ended
strength training never deliver the clear outcome that one would
wish to gain.
Is 9 weeks enough to experience great strength
As long as the program is a wise and logical one, it will
certainly deliver results.
Dickie White has definitely devised a brilliant and logical
training program. Those looking to see great gains in their
strength levels would certainly be wise to look towards what
White has to offer.
If you want to develop strength on a professional level, this
is the program for you. If you want program that focuses on other
areas just head back to our MMA training page and see what other
programs have to offer.
If strength is your agenda however go to Shamrock Strength and Conditioning to see even more
videos and get more specific information on how to get strength