My MMA Weight and Strength Training

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MMAHerb
Finch
Posts: 5
Age: 46
Joined: Wed Apr 11, 2012 1:00 pm

My MMA Weight and Strength Training

#1 Postby MMAHerb » Thu Apr 12, 2012 1:14 pm

There are a lot of different training regimens out there. There are three components that I found to be a successful, #1 being consistent, #2 having the right diet, #3 proper rest (8 hours). Take out one of those three components and your goals will fall short. So I would tell you about my training schedule, maybe it could help someone:

•Monday Back and Biceps
Low pull rows 3 sets 10+ Reps
Cable pull downs 3 sets 10+ Reps
T-Bar Rows 3 Sets 10+ Reps
Dead lifts 3 sets 10+ Reps
Straight bar preacher curl 3 sets 10+ Reps
Incline dumbbell curl 3 sets 10 + Reps
Reverse curl 3 sets 10+ reps
Isolation dumbbell curl 3 sets 10 Reps
Dumbbell hammer curls 3 sets 10 Reps
Finish hit high reps cable curls- as many as possible 3 sets

•Tuesday MMA Training
Punching/kicking combinations (Various)
Clinch work
Takedowns, Sweeps and Throws
Body control (working against the cage/wall)
Grappling and ground and pound (offensive and defensive techniques)
Sparring/grappling; every session has to end with some sort of fighting!

•Wednesday Legs and Abs
Squats 3 sets 10 Reps
Leg extensions (curl) 3 sets 10 Reps
Hack Squat machine 3 sets 10 Reps
Reverse Leg Curl 3 sets 10 Reps
Calf Raises 3 sets 10 Reps
Walking Lunges or Step ups to bench 3 sets to failure
Crunch machine 3 sets 20 Reps Heavy
Hanging leg raises 3 sets of 10
Incline trunk twist (medicine ball) 3 sets 20 Reps
Wheel roller 3 sets of 10 supper set with core planks

•Thursday MMA Training Punching/kicking combinations (Various)
Clinch work
Takedowns, Sweeps and Throws
Body control (working against the cage/wall)
Grappling and ground and pound (offensive and defensive techniques)
Sparring/grappling; every session has to end with some sort of fighting!

•Friday Chest, Shoulders and Triceps (Hard Day)
Super set Incline dumbbell press with shoulder dumbbell press 3 sets of 8-10 Reps
Super set dumbbell chest flies with dumbbell laterals 3 sets of 10
Tri set Hammer Strength Shoulder press machine with Hammer Strength Chest Press & barbell up right rows
Barbell shrugs 3 sets 10-15 Reps
Weighted Dips 3 sets 10+ Reps
Overhead Tricep extension 3 sets 10 Reps
Cable push down 3 set 10 reps
Triceps kick back or Skull crushers 3 sets 10 Reps
Triceps machine 3 sets to failure (Burnout set)


•Saturday MMA and Jui Jitsu Training
Heavy bag work (Form technique and cardio) 45 min
Advanced techniques 45 min
Jui Jitsu- Techniques
Jui jitsu- Randori (Fighting)

Sunday is a rest day. I wish I had one more but there is no time. I have been changing my workouts over the past few years and with super setting my weight training I have found I can still lift heavy and get my work outs done quicker too. I also switch up different exercises in my routine trying to shock my body, this is good for muscle confusion and will help keep your workouts fun too. I have also been fortunate enough to have a work out partner with the same drive I have. The biggest thing to any program is being consistent. In the gym, I always get asked what do you eat? What do you do to keep your self the way you do? People always say "I train but I can’t get muscles like that". I don’t have the heart to tell them you need to be consistent! People want to look the part and by hitting the gym once or twice a week and that is not enough. I hope this will help someone out there, thanks for reading!

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veggiesasquatch
Gorilla
Posts: 840
Joined: Mon Oct 17, 2011 6:01 pm
Location: England

Re: My MMA Weight and Strength Training

#2 Postby veggiesasquatch » Thu Apr 12, 2012 1:57 pm

I trained in Keysi for a few years before getting into proper lifting. Personally speaking I think training weights two days a week is plenty if you're a serious mma, martial artist. I was hitting the gym 4 days a week, running 6 miles x3 a week & training keysi twice a week. Talk about over training...
"Don't fall for that crap that people are peddling on the message boards, in magazines or on TV. Get your shit in order, and get your training in order. Start kicking ass, and take out the crap that doesn't matter" Jim Wendler


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