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-   -   New to MMA, New Workout? (http://www.mmaforum.com/strength-power-training/90350-new-mma-new-workout.html)

Sekhon 04-22-2011 07:10 PM

New to MMA, New Workout?
 
I'm going join an MMA gym in the near future, however i want to train a bit and condition before i join, so that im prepared for what is to come. I was wondering if this workout would help me gain strength and explosiveness. Thanks.
Day 1

Squat (5 sets, 12 (Warm-up), 6, 6, 6, 6)
Power Clean (5 sets, 12 (Warm-up) 6, 6, 6, 6)
Plate Jumps (10lbs, 4 x 10-12)
Frog Jumps (4 x 10-12)
Step Ups (4 x 10-12)
Thrust Jumps (4 x 15) < --- Super Set w/Step Ups)
Ravers (4 x 15)

Day 2

Abdominals / Rest

Day 3

Bench Press (5 sets, 12 (Warm-up), 6, 6, 5, 5)
Push Press (5 sets, 12 (Warm-up) 6, 6, 5, 5)
Clapping Push-ups (4 x 10) < --- w/box
Spider Crawls (3 x 6 per side)
Plate Raises (4 x 8)
Dips (4 x 10)

Day 4

Abdominals / Rest

Day 5

Barbell Row (5 sets, 12 (Warm-up), 6, 6, 6, 6)
Dumbell Row (4 x 8) < --- Super Set w/Barbell Rows
Power Clean (5 sets, 10 (Warm-up), 6, 6, 5, 5)
Wide Grip Pull-Ups (6-8 sets x 5)
Back Extension (3 x 12)

Day 6

Abdominals /. Rest

Day 7 would repeat the cycle.

I also play basketball 3-4 times a week and volleyball once or twice a week. Thanks again!


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