Complete MMA routine for strength, cardio - MMA Forums

Matt · 11-07-2008, 04:07 PM

What do you guys think of this mammoth workout? Take from it what works for you disregard whatever doesn't...

Quote:

1-2 month period - High intensity running
- Running should be 15-20 minutes long
- It should be high intensity 80% of max heart rate or above. At the end of the run you should be quite fatigued.
- To add intensity run in a hilly area

3-4 month period - HIIT cardio
- To perform pick an exercise such as running and start by running for 1 minute at 60-80% of your max heart rate. After a minute do a sprint at 90% of your maximum heart rate for 20-25 seconds. This is one set. Perform 8-10 sets which will equal 12-15 minutes. It should look like this

Set 1: Run 1 minute at 60-80% of max HR. Sprint 20-30 seconds at 90-95% of max HR.

Repeat for 8-10 sets.

5-6 month period - Circuit training with bodyweight exercises
- Sessions last 20-25 minutes long
- There is a set of four exercises, each is done for 30 seconds and the circuit is done 3 times without rest. This is one set. After each set rest 1 minute then do a total of 4 sets. It should look like this:
- You should be going at 65-80% of your max heart rate. You shouldnâ€™t be going all out. At the end of the cardio session you should feel fatigued but not dead.

Four sets of

1. Burpees 30 seconds
2. Jump squats 30 seconds
3. Tuck jumps 30 seconds
4. Jump lunges 30 seconds
Circuit x3
Rest 1 min.

Total time: 24 minutes not including rest

Workout 1 - Chest, back, and forearms - Superset between chest and back. Superset between both muscles of forearms

Chest and back superset
Superset 1
- Incline dumbbell bench press - 6-12 reps x 3 sets
- Pull ups - 6-12 reps x 3 sets

Superset 2
- Chest variation dips - 6-12 reps x 3 sets
- Bent over barbell rows - 6-12 reps x 3 sets

Superset 3
- Flys - 6-12 reps x 3 sets
- Seated row - 6-12 reps x 3 sets

Forearm superset
Superset 1
- Palms up wrist curl
- Wrist roller

Superset 2
- Palms down wrist curl
- Behind the back wrist curls

WORKOUT 2 - Legs, shoulders - Triset between all three shoulder heads

Legs
Barbell squats - 8-12 reps x 3 sets
Deadlifts - 8-12 reps x 3 sets
Lunges - 8-12 reps x 3 sets
Standing calf raises - 8-12 reps x 3 sets
Sitting calf raises - 8- 12 reps x 2-3 sets

Shoulder triset
- Shoulder press - 6-12 reps x 3 sets
- Upright rows - 6-12 reps x 3 sets
- Bent over lateral raises - 6-12 reps x 3 sets

Workout 3 - Arms (Biceps and triceps), abs and lower back - Superset between arms, triset between upper abs, lower abs, and obliques

Arms superset
Superset 1
- Close grip bench press - 6-12 reps x 3 sets
- Close grip barbell curls - 6-12 reps x 3 sets

Superset 2
- Tricep variation dips - 6-12 reps x 3 sets
- Hammer curls - 6-12 reps x 3 sets

Superset 3
- Skull crushers - 6-12 reps x 3 sets
- Incline inner biceps curl - 6-12 reps x 3 sets

Abdominal triset
- Weighted decline crunches - 8-12 reps x 3 sets
- Leg raises - 8-12 reps x 3 sets
- Dumbbell side bends - 8-12 reps x 3 sets

Lower back
- Back extensions - 8-12 reps x 3 sets
- Good mornings - 8-12 reps x 3 sets

FULL BODY PLYOMETRIC AND SPEED WORKOUT

Lower body Plyometric and speed workout:
1. Depth jumps - 6 reps x 4 sets
2. Explosive jump squats - 6 reps x 4 sets
3. Jump lunges - 6 reps each leg x 4 sets (Here's a video that shows you how to do the exercise YouTube - Lunge Jumps)

4. 100 meter sprints - 4 sets
5. 40-50 meter sprints while dragging a sled of weights - 2-4 sets
- If you have no sled of weights then do 2-4 sets of hill or stair sprints lasting 15 seconds

Upper body Plyometric and speed workout
1. Single or double explosive clap pushups (Focus should be on exploding upwards) - 6-10 reps x 4 sets
2. Explosive chest pass with medicine ball: 6-10 reps x 4 sets
3. Explosive hop pushups (This link shows you how to do it http://athletes.com/fun/bioplyo5.htm) 6-10 reps x 4 sets
4. 20 second punching bag drill (Punch the bag as fast as possible for 20-30 seconds) - 6 reps
5. Optional - 20 second shadow boxing (Shadow box as fast as possible for 20 seconds) - 2 reps

Z cone drill - You set up cones in a Z, 5 yards distance from top to bottom and sprint to the outside of each cone making a Z with your path

Man makers - Simple drill, you set a distance of 10 yards and sprint back and forth three times.

Figure 8 cone drill - Again simple, just sprint and make a figure 8 around 2 cones:

Now here’s an agility workout to follow which will be put together with the other training in the - Putting it all together section.
Quick stop and starts 6 sets
Rest 1 inute
Z cone drill 4 sets
Rest 1 minute
Man makers 4 sets
Rest 1 minute

Months 1-2
Rest 1 week after each month if needed

Monday
Weights – WORKOUT 1
Cardio - High intensity running

Tuesday
Cardio – High intensity running
Ground fighting – 30 minutes or more

Wednesday
Weights – WORKOUT 2
Sparring – 30 minutes or more

Thursday
Technique – 1 hour or more
Sparring - 30 minutes or more

Friday
Cardio – High intensity running
Ground fighting – 30 minutes or more

Saturday
Weights – WORKOUT 3
Cardio – High intensity running

Sunday
Technique – 1 hour or more

Balance training and bone conditioning should be done whenever there is time.

Months 3-4
Important: Change all exercises in the three workouts. This is to prevent adaptation
– Rest 1 week after each month if needed

Monday
Weights – Workout 2
Ground fighting – 30 minutes or more

Tuesday
Cardio – HIIT
Sparring – 30 minutes or more

Wednesday
Weights – workout 1
Cardio – HIIT

Thursday
Sparring – 30 minutes or more
Ground fighting – 30 minutes or more

Friday
Technique – 1 hour or more

Saturday
Weights – Workout 3
Cardio - HIIT

Sunday
Technique – 1 hour or more

Balance training and bone conditioning should be done whenever there is time.

Phase 2 – 2 months length

Months 5-6
Important: Change all exercises in the three workouts. This is to prevent adaptation. You can also take a week of rest if you need it.
– Rest 1 week after each month if needed

Monday
Weights - Workout 2
Ground fighting – 30 minutes or more

Tuesday
Weights – Workout 1
Agility workout
Sparring – 30 minutes

Wednesday
Cardio – Circuit training
Ground fighting – 30 minutes or more

Thursday
Plyometric and speed work – Full body Plyometric and speed workout
Sparring – 30 minutes

Friday
Cardio – Circuit training
Technique – 1 hour
Agility workout

Saturday
Plyometric and speed work – Full body Plyometric and speed workout

Sunday
Rest

Source: athletes.com

Matt

rog30023 · 11-17-2008, 01:10 PM

Wow thats one mutha of a workout. looks great. Does look quite complicated too!

chucko · Yesterday, 03:05 PM

i like everything except for the weight/strength training. I've found that training the body as a whole yields great results. My friend, a strength coach once told me that since you fight with the body as a whole, you should treat strength training the same way-train as a whole. But if it works for you, then thats really all that matters. I used to do a split routine,and then switched to full body sessions with olympic lifts incorporated. I noticed a difference in power, strength, and explosiveness. My training partners really noticed the difference though.