MMA Training Program (LONG THREAD) - MMA Forum - UFC Forums - UFC Results - MMA Videos
Strength & Power Training Discussion of strength training as part of your MMA conditioning program.

 
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post #1 of 2 (permalink) Old 01-08-2015, 06:31 AM Thread Starter
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MMA Training Program (LONG THREAD)

Hi Guys/Girls.

Been a long-time lurker of these forums, but it's my first time posting here after registering this week.

So basically, I started MMA (BJJ/MuayThai) Classes, once-per-week, about 3 months ago. My weekdays are consumed by full-time work (mechanic), hence the unfortunate reason for
only doing the classes once-per-week. I have been to sparring sessions when I can and have become hooked.

My goals are to gain some strength and conditioning to, when the time comes, step into the Octagon for a fully fledged fight. I won't be stepping into the
cage until I feel within myself that I am ready.

I have been lifting weights on and off for around 12 months, but over the past 4 months I have been lifting consistently for 6 days per week. So I'm no
stranger to putting into action a plan or working to a set routine. With that said, this training program is going to be VERY intense.

Basically, what I am after is advice/assistance to tweak the program to make it work & also to prepare me for the Octagon.

My Stats:
WEIGHT - 170lbs
HEIGHT - 6' 2"
REACH - 62.7inches
BODY FAT - 15%


The simplified version of the Training Program looks like this:

MONDAY* - Workout #A OR Workout #B
TUESDAY - Strength & Conditioning #1
WEDNESDAY* - Workout #A OR Workout #B
THURSDAY - Cardio + Heavy Bag
FRIDAY* - Workout #A OR Workout #B
SATURDAY - MMA Training (1hr) + Strength & Conditioning #2
SUNDAY - Rest Day (or jog/bike 5km/10km depending on how I feel)

If a week is started with Workout #A then the last session for the week (Friday) will be Workout #A.
Workout #A and #B are alternated each week.

Focus needs to be centered around intensity & proper form.

--

The workouts are structured like this:

Workout #A (Chest & Shoulders)
Bench Press - 4 Sets, 4 - 6 reps w/ 45-60seconds rest
Incline Press - 4 Sets, 4 - 6 reps w/ 45-60seconds rest
Dips (Weighted - 4 Sets, 4 - 6 reps w/ 45-60seconds rest
Clean & Press - 4 Sets, 4 - 6 reps w/ 45-60seconds rest
Dumbbell Press - 4 Sets, 4 - 6 reps w/ 45-60seconds rest
Upright Rows - 4 Sets, 4 - 6 reps w/ 45-60seconds rest
45 minute workout
16 sets for Chest & 16 sets for Shoulders

Workout #B (Legs & Back)
Squats - 4 Sets, 4 - 6 reps w/ 45-60seconds rest
Leg Press - 4 Sets, 4 - 6 reps w/ 45-60seconds rest
Calf Raises - 4 Sets, 20 - 25 reps w/ 45-60seconds rest
Pullups - 4 Sets, 4 - 6 reps w/ 45-60seconds rest
Lat Pulldowns - 4 Sets, 4 - 6 reps w/ 45-60seconds rest
Seated Rows - 4 Sets, 4 - 6 reps w/ 45-60seconds rest
Dumbbell Rows - 4 Sets, 4 - 6 reps w/ 45-60seconds rest
45 minute workout
16 sets for Legs & 20 sets for Back

--

The Strength & Conditioning Circuits are structured like this:

- Reps are not counted, each exercise is counted in time. Adding 15 seconds for resistance when ready.
- Workout Time should total 30 minutes inc. rest periods & 5 minute warm-up.
- Rest Time should be 2-5 minutes between sets.


Strength & Conditioning #1

Circuit 1 (complete circuit twice)
Jack/Push/Climb (Burpee) - 45 seconds
Quadruped w/Leg Lift + Hold (left arm/right leg) - 30 seconds
Side Plank with Leg Lift (Right Leg Hold) - 30 seconds
Kettlebell Clean & Press (Right Arm) - 30 seconds
Jack/Push/Climb (Burpee) - 45 seconds
Quadruped w/Leg Lift + Hold (right arm/left leg) - 30 seconds
Side Plank with Leg Lift (Left Leg Hold) - 30 seconds
Kettlebell Clean & Press (Left Arm) - 30 seconds

Circuit 2 (complete circuit twice)

Kettlebell Goblet Squat - 60 seconds
Renegade Row - 60 seconds
Jump Rope - 60 seconds
Renegade Row - 60 seconds
Kettlebell Goblet Squat - 60 seconds


Strength & Conditioning #2

Circuit 1 (complete circuit twice)

Jump Rope - 60seconds
Medicine Ball Rotation - 30seconds
Push Ups - 30seconds
Medicine Ball Chest Slam - 30seconds
Jump Rope - 60 seconds
Medicine Ball Rotation - 30seconds
Two Arm Kettlebell Row - 30seconds
Overhead Rotational Medicine Ball Slam - 30seconds

Circuit 2 (complete once)
Kettlebell Overhead Squat - 60 seconds
Push UP with Rotation - 60 seconds
One Arm Kettlebell Row (LEFT) - 60 seconds
Medicine Ball Hand Walk - 60 seconds
One Arm Kettlebell Row (RIGHT) - 60 seconds

Circuit 3 (complete once)
Medicine Ball Slam - 60 seconds
Standing Dumbbell Bicep Curls - 60 seconds
Overhead Rotational Medicine Ball Slam - 60 seconds
Supine Dumbbell Triceps Extension - 60 seconds
Medicine Ball Slam - 60 seconds

--

Cardio & Heavy Bag Workout

Cardio may include a jog or the 'beep-test'
Heavy Bag Workout includes various striking combinations or Nate Bower Boxing workout videos. Occassionally if my hands are beat up, i'll do the same Heavy Bag work but i'll use resistance bands and shadow box with them.

Thanks for taking the time to read my long-ass post.
Looking forward to reading your replies and recommendations!!!!

Cheers,
Nick
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post #2 of 2 (permalink) Old 06-19-2015, 04:41 AM
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Nice post this is good information about mma training strength is very important for mma
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