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King Ding Dong 08-20-2010 11:49 AM

Strength and Conditioning Workout?
I was wondering if you guys had any good ideas for an ideal strength and conditioning workout to get you ready for a fight. Ive heard that doing it 5 x 5 minute rounds (or something similar) is probably the best way to go about it, because its like simulating an actual fight. I had a few ideas of exercises to do but wasnt sure on how to set them up one after another that would make it as hard as possible and still get good gains from it.

Any help and advice is greatly appreciated.

rich78uk 09-04-2010 05:53 PM

I think high intensity circuit training is a good way to go to improve fight conditioning mixing resistance exercises with cardio. Working for 5-6 minute rounds is a good idea when training for an MMA fight. Some ideas below that may help. Do 30 seconds per exercise and repeat twice through for a 5 minute round with 1 minutes rest between rounds.

Round 1
Jump lunges
Press ups
Squat thrusts

Round 2
Dumbbell squats
Ground and pound
Dumbbell push press
Hanging leg raises

Round 3
Side lunges
Box jumps
Dumbbell snatch 30 seconds per arm
Medicine ball russian twists
Tuck jumps

Adam_SLS 10-06-2010 03:32 PM


the closet thing that is going to get you ready for a fight is actual simulating the FIGHT ITSELF and I think you acknowledged that so #1... if you can do what you can do to simulate a fight because...

You dont get ready to fight brock lesnar by chopping down a tree (but it could help) but even still...

the best way to simulate a fight is do something that combines heavy weights & cardio at the same time like a tire flip workout, sledgehammer workout, circuit training etc.

see the video below for an example of a sledgehammer workout that would help you get ready for a fight...

Denman 10-25-2010 05:09 AM

Hey King Ding Dong! perhaps you wanna check out Eric Wong
This guy is a genius!

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