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Strength & Power Training Discussion of strength training as part of your MMA conditioning program.


Old 07-08-2010, 09:28 PM   #1 (permalink)
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Join Date: Nov 2009
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Mike Male$h is on a distinguished roadMike Male$h is on a distinguished roadMike Male$h is on a distinguished roadMike Male$h is on a distinguished roadMike Male$h is on a distinguished road
TRX/Suspesnion Trainer Strength Building 4-day split

Not entirely sure how many of you guys will actually utilize this but from experience these are some of the most effective set ups for putting on mass and strength with a suspension trainer, such as a TRX. If you have any questions or concerns about an exercise etc please let me know.

Most of these are as compound you can get with the TRX, or in other words the most effective exercises to do with a suspension trainer to build strength. From experience this works great.... ONLY issue is that its hard to progress if you want to use it as a regular routine as it is very effective if you can keep adding resistance(weight) to your body.

All of these should be on their max progression for best results with the most weight you can add to your body, get creative.

Monday: Upper Body(Works Biceps,triceps and,chest)
Atomic push-ups 5x5
Single Arm(mode) Bicep Curl 5x5 each arm
Tricep Press 5x5
Dips 5x5
Steep Chest press 5x5
Single leg Chest press(each leg) 5x5
Chest/Arm Flexibility 5x5
Deltoid Y-Fly 5x5

Tuesday: Cardio/ run

Wensday: Shoulders /Back(Upper Back, shoulders, lats, lower back)
Single Arm back row(each side) 5x5
Back Extensions(hold if possible) 5x5
Max Inverted rows(when you are against an object, such as a wall) 5x5
Incline press 5x5
Back Flexibility 5x5

Weighted Shrugs 5x5

Thursday: Core(Abs, obliques etc) *you only need one as each day the core is engaged if not you can repeat on either Tuesday or Saturday.
Max Body Saw(must pass extended arms when moving out and must pass elbows with head on return) 5x5
Side plank on hand(each side) 5x5
Roll out 5x5
Pikes 5x5
Oblique Leg Raise 5x5


Saturday: Lower Body(Calves, thighs, hips)
Hip press 5x5
Single Leg squat(each side) 5x5
Lunges(each side) 5x5
Hamstring Curl 5x5
Single elevated hamstring curl 5x5
Hip Abduction 5x5

Sunday: stretch/rest

Repeat this for 3 weeks then take a one week rest. This trains about every muscle in your body and if you want to workout out your forearms it would be a good idea to get a set of talon trainers as well for grip strength. If you wish to continuously use this program, after it becomes easy keep adding weight to your body, i.e. a weighted vest or backpack, plates etc and get creative.
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