MMAHerb Posted April 12, 2012 Share Posted April 12, 2012 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! Link to comment Share on other sites More sharing options...
veggiesasquatch Posted April 12, 2012 Share Posted April 12, 2012 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... Link to comment Share on other sites More sharing options...
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