What do you think of my Conditioning workout? - MMA Forum - UFC Forums - UFC Results - MMA Videos
Strength & Power Training Discussion of strength training as part of your MMA conditioning program.

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Old 05-17-2011, 03:26 AM   #1 (permalink)
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insaniak has a little shameless behaviour in the past
What do you think of my Conditioning workout?

Alright so I came up with this workout. It is Tri sets basically it is supposed to increase the amount of time it will take me to fatigue my muscles out. Which means longer everything. In addition to what im about to post here I also am doing non-weight condition 2 days a week burn outs as well as doing MMA 5 Days a week. Im looking for several opions about this ive done alot of research and would like some more opinions. This is not for gaining strength it is for maintaining muscle mass and improving conditioning.
Now these days are to be rotated each day so 4 times per week will be doing weights focusing on Range of Motion-Intensity-Speed-Load

Day 1
Back, Triceps, Upper Abs


Combo #1
Front (Lat) Pulldown 5 Sets 8-10 Reps
Close Grip Bench Press 5 Sets 8-10 Reps
Cable Kneeling Crunch 5 Sets 8-10 Reps
30 Secs rest in between each Tri Set

Combo #2
DB Bent Over (1-arm) Row 5 Sets 8-10 Reps
Two Arm Cable Pushdown 5 Sets 8-10 Reps
Ball Crunch with band (or cable) 3 Sets 8-10 Reps
30 sec rest after each Tri Set

Combo #3
Underhand Low Row 5 Sets 8-10 Reps
Lying Dumbbell Tricep Extension 5 Sets 8-10 Reps
Weighted Crunch 3 Sets 8-10 Reps
30 Sec Rest after each Tri Set

Combo #4
Modified Pullup 5 Sets 8-10 Reps
Standing Overhead Tricep Extension 4 Sets 8-10 Reps
Air Bike Crunches 4 Sets 8-10 Reps each side
30 secs rest after each Tri Set


Day 2
Legs, Shoulders, Rotation

5 Sets 8-10 Reps (for all) 30 Sec Rest after each Tri Set (for all)
Combo #1
Machine Squat
Seated DB Shoulder Press
Wood Chop (Russian Twist variation)

Combo #2
Leg Press
Seated Shoulder Press (machine)
Wood Chops (high to low)

Combo #3
DB Bulgarian Split Squat
Standing 1 Arm Shoulder Press
Wood Chops (low to high)

Combo #4
Rear Delt Machine Fly
Incline Lateral/Trap Raise

Combo #5
Hip Bridges on Ball
Hamstring Curl (stability ball)

Combo #6
Shrugs
Calve Raise

Day 3
Chest, Biceps, Lower Abs

5 Sets 8-10 Reps (for all) 30 sec rest after each Tri set (for all)

Combo #1
Incline DB Chest Press
Standing DB Curl
Incline Hip Raise

Combo #2
Incline DB Chest Fly
1- Arm Concentration Curl
Kneeling Shoulder Rollout

Combo #3
Decline DB Chest Press
Preacher Curls
Prone Knee Tuck on Ball

Combo #4
Standing Cable Chest Fly
Hammer Curls
Reverse Crunches
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