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post #1 of 2 (permalink) Old 07-07-2007, 03:58 PM Thread Starter
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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.


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post #2 of 2 (permalink) Old 07-07-2007, 06:36 PM
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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.
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