ShowNoFear

Awrite dudes..

New to the forum..so hi lol ..

I have been doing mma training for about 2months now so i no the basics.

Was doing boxing training along side mma, but found it was putting to much pressure on my hands.

So the decision is to do weights..

Wondering if you could help me decide what to do and when..

I do mma on a tuesday, saturday and sunday.

So weights would be on a wednesday and friday..

Tho...wednesday would have to be legs due to doing a heavy leg weight circuit on saturdays at mma.

So if you dont mind pointing me in the right direction..

Thanks

rich78uk

Here are 2 workouts you could try that mixes strength work with plyometric type exercises to help improve your speed and power as well.
Legs and core:
Barbell squats 4 sets x6-8 reps
In between sets do 20-30 seconds of jump squats
Dumbbell front lunges 3 sets 6-8 reps per leg
In between sets do 20-30 seconds of jump lunges
Straight legged deadlifts 3 sets 6-8 reps
In between sets do 20-30 seconds of box jumps
Hanging leg raise 3 sets of 20
Medicine ball woodchops 3 sets of 10 per side

Day 2 upperbody:
Bench press 3 sets of 6-8
In between sets do 20-30 seconds of plyometric press ups
Deadlifts 3 sets of 6-8
In between sets do 20-30 seconds of overhead medicine ball slams
Clean and press 3 sets 6-8
Inbetween sets do 20-30 seconds of jumping pull ups
Single arm dumbbell snatch 3 sets 6-8 per arm

Hope that helps

www.resultsconditioning.com

ShowNoFear

cheers dude that looks good ..
Shall start that a.s.a.p