Mma program workout

Persona Therapy Wrexham. Blog at WordPress. Follow Following. Sign me up. Already have a WordPress. Log in now. Loading Comments Email Required Name Required Website. McClain, R. Injury profile of mixed martial arts competitors. Clinical Journal of Sport Medicine , 24 6 , I've combined my knowledge of research and experience to bring you the most practical bites to be applied to your combat training. By signing up you agree to our terms.

October 25, Table of Contents. It's FREE! A1 Box Jump. B1 Med Ball Rotational Throw. B2 Band Pull Apart. C1 Squat Variation. D1 Bench Press. D2 Row Variation. E1 Swiss Ball Leg Curl. F1 Sandbag Bearhug Carry. A1 Low Hurdle Hop. B1 Med Ball Scoop Toss. B2 Band Face Pull. C1 Deadlift. D1 Push Press. D2 Pull-up.

F1 Farmers Walk. Common mistake include bowing of the knees and raising of the heels off the floor. Maximal strength is often a limiting factor in power, and therefore is very important for an MMA fighter. Moreover, maximal strength and power is most often used during a fight and is therefore more specific to MMA than higher repetition training programmes.

However, I would not recommend doing 1 rep max exercises too often, and would never do them with isolation or core exercises. Remember to warm up and perform a warm up set before each exercise. Perform a number of warm up sets before completing a working set of deadlifts.

I have separated the routine into 3 shorter workouts, to reduce the effect of fatigue on strength training. I would even be tempted to remove some of the isolation exercises such as calf raises, shrugs and French press is recovery effects other aspects of training. This phase is incorporated in order to convert all gains in strength, into more functional, sport specific abilities.

Strength in the weights room forms a good base of strength and power, but in order for this to transfer directly to the cage, more specific exercises must be performed. In order to convert strength into more sport specific power, exercises such as Olympic lifts and plyometrics should be performed. Before undertaking these exercises, it is important that the fighter has a strong core, a high level of proprioception and flexibility. All of which should have been built in the previous three phases.

Maximal strength training has taught the body to exert maximal effort against a maximal load. Power training will teach the body to exert maximal force against less resistance, and with greater speed. In addition, functional exercises will develop the specific coordination and neuromuscular pathways needed in order to perform take downs, strikes and other techniques with maximal speed and power. This is the phase of training where injury is most likely to occur.

This will not only reduce the risk of injuries, but muscles have been shown to be more explosive and powerful when warm. Complete at least 2 warm up sets before each exercise. This phase is simply to recover from the previous training; to give muscles, joints and connective tissue a good rest. Light cardio, preferably none-impact such as cycling, and stretching is the only exercise that I would recommend here. This phase should last for 2 — 6 weeks depending on if any injuries have been incurred.

Well; there you have it. This is a very general and basic example of a periodised programme. Training should be tapered so that the fighter is fully recovered and rested on the day of the fight. Training in the weights room should be adapted to fit your personal training programme. Remember that even short training programmes with 1 set of each exercise can be very effective and is well worth doing.

Dynamic strength involves acceleration and force generation exercises, using bands and plyometrics. Dynamic strength exercises normally involve reps of 1 to 5, and short rest periods — 1 to 2 mins. Max Effort Strength Training — reps of 1 to 5 and rest of 2 mins to 5 mins. Typically involves squat, deadlifts, bench press and military press. Accessory Days — involve working on weaknesses — e. For Dynamic days — also look at French Contrast Training. Exercise 18 of 9. Exercise 19 of 9. Place a heavy bag on the floor and straddle it.

Drive punches and elbows into the bag as hard as you can for 20 sec. Then kneel on the floor next to the bag on one side and repeat the attack. Use gloves. Exercise 20 of 9. Exercise 21 of 9. Exercise 22 of 9. Exercise 23 of 9. Exercise 24 of 9. Wrap a towel around a chinup bar and perform chinups gripping the ends. Exercise 25 of 9.

Exercise 26 of 9. Exercise 27 of 9.