My MMA Weight and Strength Training

[MMAHerb]

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!

[veggiesasquatch]

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...