My New MMA Routine - MMA Forum - UFC Forums - UFC Results - MMA Videos
Training & Nutrition Training and Nutrition are essential in becoming a top notch mixed martial artist. Discuss with other fighters how to get and stay in top shape!

LinkBack Thread Tools Display Modes
post #1 of 2 (permalink) Old 07-07-2007, 04:58 PM Thread Starter
MMA Fanatic
dubya's Avatar
Join Date: Dec 2006
Location: Nova Scotia, Canada
Posts: 87
My New MMA Routine

I just wanted some feedback on what you guys thought of my new routine i've come up with, with the help of Ross Enamait's MMA workout basic outline from

I just want some feedback on it, not some "experts" saying you should do this and this. Im different than you and your different than that guy so whatever works for you might not have the same effect on me, keep that in mind.

Monday: Skill training - Conditioning Drills
Tuesday: Sparring - Skill Training - Core Training
Wednesday: Shadow Boxing - Strength Training - Plyometrics
Thursday: Sparring - Skill Training - Core Training
Friday: Skill Training - Conditioning Drills
Saturday: Shadow Boxing - Strength Training - Plyometrics - Core Training
Sunday: REST

Skill Training
Basically just going over techniques and things of Jiu-Jitsu, Wrestling and Thai Boxing

Conditioning Drills
Pushup stand with knees to chest - 30 seconds
Burpees - 30 seconds
Jumping Jacks - 30 seconds
Jumping Knee Tucks - 30 seconds
rest for 30 seconds and repeat for a total of 5 rounds.

Shoulder Circuit - with 3lb weights (5 rounds total)
(30 seconds each)
straight punching, overhead punching, Rear-delt raises, lateral raises, shoulder presses, hold to front or side.

Core Training
Side crunches - 3 sets 20 reps each side
Hanging straight leg raises - 3 sets of 12
Flutter Kicks 3 sets 30 seconds
Seated dumbbell rotations 5 sets of 50 (IMO best core exercise depending on weight used)

Shadow Boxing
My shadow boxing routine is taken from the Bas Rutten MMA workout dvd and tape. Its a Thai Boxing routine for those of you who haven't had the pleasure of doing his routine he shouts out number for combos and custom punch combos on an audio tape, with the thai boxing you will throw a knee or a kick opposite to the last punching hand used in the previous combo. Ex. left straight, right straight left hook right uppercut followed by a quick left knee or kick.

Strength Routine
Single Leg BW squats 3 sets 12 reps
Drop Pushups 4 sets, 15 reps
Reverse dumbbell curl 4 sets, 15 reps
Dumbbell straigh arm front raises 3 sets, 8 reps each arm
Pullups 4 sets 8-10 reps
Chinups 4 sets 8-10 reps
(The pull ups and chin ups are lower reps than I can do with a bar because I use a doorway and its really hard especially on my grip so im improving forearms, biceps and back muscles in one exercise.)

Pushup stand with knees to chest 4 sets 30 seconds
Burpees with pushup 4 sets 30 seconds
Jump lunges 4 sets 30 seconds
Plyo Pushups 4 sets 30 seconds
Seated dumbbell rotations 5 sets 50 reps

As for sparring on days when I don't have a sparring partner ill usually roll around on the swiss ball or jump on the heavy bag on the floor and beat it around with elbows and GNP techniques and whatnot....

Keep in mind all of this is built around my weekly job workload which is quite potent so i've broken it down quite a bit so I don't overtrain myself. You'll notice saturday is quite a bit more active then the rest of the week because I have weekends off. I've learned that with pure strength training what its more benificial to have quality over quantity.


Fedor Emelianenko
BJ Penn
Forrest Griffin
George St.Pierre
Sam Stout
Vitor Belfort
Dan Henderson
Cory MacDonald

'08 Road To Victory
dubya is offline  
Sponsored Links
post #2 of 2 (permalink) Old 07-07-2007, 07:36 PM
Das Übermensch
wukkadb's Avatar
Join Date: Jan 2007
Location: San Diego, CA
Posts: 7,633
Looks really good. Over-training seems like a possibility though, but everyone is different.

What a stud

Originally Posted by swpthleg View Post
The power of Aleks, his small baby and pimp hardcore dogs has granted you useful insight, my friend.
wukkadb is offline  

Quick Reply

Register Now

In order to be able to post messages on the MMA Forum - UFC Forums - UFC Results - MMA Videos forums, you must first register.
Please enter your desired user name, your email address and other required details in the form below.

User Name:
Please enter a password for your user account. Note that passwords are case-sensitive.


Confirm Password:
Email Address
Please enter a valid email address for yourself.

Email Address:


Human Verification

In order to verify that you are a human and not a spam bot, please enter the answer into the following box below based on the instructions contained in the graphic.

Currently Active Users Viewing This Thread: 1 (0 members and 1 guests)
Thread Tools
Show Printable Version Show Printable Version
Email this Page Email this Page
Display Modes
Linear Mode Linear Mode

Posting Rules  
You may post new threads
You may post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Trackbacks are Off
Pingbacks are Off
Refbacks are On

For the best viewing experience please update your browser to Google Chrome