Weekly MMA workout routine
Im 17 and im looking to get into mixed martial arts. I wrestle at school and my dad used to compete in tournament kickboxing and has showed me the basics.
I have access to a gym everyday. It has a punching bag, dumbells, barbells, all the basic stuff. Although no kettle balls.
So I want to know what the best workout routine would be for me. Including cardio, weight training, bag training, everything. I am in decent shape and I have been working out for about 2 monthes solid now. But to be honest, I dont really know what im doing. Im just doing basic isolation excersises. Now i want to step it up to a full mma workout.
I just want a full weekly schedule of what you guys do, or what you reccommend.
For strength training I would start out with a whole body workout focusing on large compound exercises. Below is a workout you could do with the equipment available to you. I would suggest you learn the correct techniques on these exercises before you start trying to lift heavy. Make sure you spend 5-10 minutes warming up before doing the workout and then do a light set on each of the exercises to help prepare your muscles.
Deadlifts 8-10 reps x3
Squats 8-10 x3
Bench press 8-10 x3
Pull ups 8-10 x3 If you struggle to do these then do recline pulls
Clean and press 8-10 x3
Alternating leg lunges 8-10 per leg x3
Plank hold for 30-40 seconds x3
Russian medicine ball twists 8-10 x3
Aim to do this 2x per week with at least one rest day in between.
As for cardio here is a circuit you could try. 6 exercises done for a minute each. Rest for 1 minute in between and aim to complete 3-5 rounds. Again warm up fully before doing it.
Exercise 1: Punch bag. Mixture of punch and kick combos
Exercise 2: Press ups
Exercise 3: Burpees
Exercise 4: Punch bag. Mixture of punch and kick combos
Exercise 5: Squat jumps
Exercise 6: Ground and pound. Place bag on floor and throw a mixture of strikes. Every 10 strikes change position.
Again aim to do it 1-2 x per week.
Hope this gives you some ideas.
Hey you seem to know what your talking about.I weigh my favorite fighter is lyoto , ive been needing help on a workout and was wondering if you could help me im actually little for my size i hate it underestimated by everyone. I just need a good workout (my body mass sadly scrawny ive tryed lifting weights stuffing myself full of chicken/rice all that good stuff etc.. no luck. I'm 5.4 height and 140 lbz
Thank you Ken
I have sent you a private message so hope I can help.
like the guy up their said you wana punch and kick the heavy-bag but be sure to use technique rather than put in a flurry of punches and kicks. act like the bag is a person not a defensless bag. move your head after punches and change levels body head body head when you punch. switch it up by only punching with 1 hand per round.
jumping rope is a good cardio exercise dont underestimate it.
shadow boxing is very important
use small dumbells 5 pounds at the largest for atleast 1 or 2 shadow boxing rounds and when you use dumbells be sure to work on your punching technique not speed and power. go slow use your shoulders.
i hope this helps a little oh and btw be sure to time your workouts by rounds 5 minutes is a good one.
I think he should also concentrate on what he does best. Like Striking, grappling or both so that every after workout, he could spar a little bit live or against a dummy. A 75lb submission master dummy would fit. A good 20 to 30 mins sparring would definitely put your trained body to good use and polish your techniques as well as flaws (not everybody is perfect. I have flaws too. A lot actually.)
my current routine(4-5 times a week, and Iím working on finding a good jitsu partner) is
50x dips (ea. leg)
50x lunges (ea. leg)
100x push up( then working down to 75, 50, etc)
20x wide ( then 15, 10 etc)
20x diamond (then 15, 10 etc.)
15-20 min of abb & core work followed by 3x 5min round bag work.
I feel I need to get more out of my workouts. Thanks allot for all input
Also, how do you plan on training other things like wrestling and BJJ? I recommend that you find a local place that teaches BJJ and that you join. On your own you can improve your overall fitness and strength but learning technique is key to MMA and that is why I recommend that you find yourself a place that teaches BJJ and ideally has MMA classes.
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