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My MMA Weight and Strength Training


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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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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...

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