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My MMA Workout Routine
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Author:  Bedrock [ Thu Jul 26, 2012 12:48 am ]
Post subject:  My MMA Workout Routine
I'm going to outline the weekly workout regimen and then give each of the routines listed in depth. In the mornings, I list quite a few different workouts. I pick one of them to do for the day, whichever I feel like to keep things interesting and enjoyable for me. The evening workouts are non-negotiable though! And throughout the day I will do push-ups, sit-ups or prisoner squats. I will do a set of 10 whenever I have a chance. Usually adds up somewhere around 100 reps a day for whatever exercise I choose to do that day.

And comments or questions, don't be shy! ;D

Monday
Morning: Yoga, Tai Chi, bodyweight circuit, 1 or 2 mile jog, jump rope, swimming or sprints.
Evening: Strength training

Tuesday
Morning: Bodyweight circuit, kettlebell workout, kettlebell circuit, or bodyweight workout.
Evening: Boxing

Wednesday
If I'm not feeling it today, or I'm really sore, today is an optional off day. BUT it will be an active off day, so going on a walk or a hike or a game of pickup basketball is a must!
Morning: Yoga, Tai Chi, bodyweight circuit, 1 or 2 mile jog, jump rope, swimming or sprints.
Evening: Strength training

Thursday
Morning: Bodyweight circuit, kettlebell workout, kettlebell circuit, or bodyweight workout.
Evening: Kickboxing

Friday
Morning: Yoga, Tai Chi, bodyweight circuit, 1 or 2 mile jog, jump rope, swimming or sprints.
Evening: Strength training

Saturday
Morning: Grappling
Evening: Optional strength training

Sunday
Off


Morning Workouts


Yoga
Tree – 1 minutes ES
Chair Pose – 10 breaths
Macho Low Lunge – 10 breaths ES
Standing Fan – 30 seconds
Camel Pose – 5 breaths
Child’s Pose – 5 breaths
Cow/Cat Pose – 10 breaths
Cobra – 10 breaths
Downward Facing Dog – 10 breaths
Pigeon Pose – 5 breaths
Boat Pose – 30 seconds
Butterfly – 30 seconds
One-Leg Extended Hamstring Stretch – 30 seconds ES
Both Legs Extended – 30 seconds
Bridge – 1 minute
Shoulder Stand – 5 breaths
Savasana – 5-10 minutes meditation

ES = Each Side

Tai Chi
http://www.youtube.com/watch?v=B9ig1S6q ... r_embedded
http://www.youtube.com/watch?v=TBvF6r6DOvc

Bodyweight Circuit
This is a sample, I change it up all the time..
Squat Thrusts - 25 reps
Burpee's - 15 reps
Pushups or pushup variation - 10 reps
Mountain Climbers - 30 seconds
Side-Outs Drill - 20 reps each side http://www.youtube.com/watch?v=nTczMKtmvdQ I couldn't find a good video of it so go to 1:06 of this video
Sit-Ups - 15 reps

1 or 2 Mile Jog
No real description needed. Just jog lightly.

Jump Rope
Utilize different techniques like double tucks, one foot, alternating one foot, threes, high knees, etc. Perform for about 15 minutes.

Swimming
Swim to one end of a lap poop as fast and hard as you can. Get out of the pool and perform 10 pushups. Rest. Repeat but with sit-ups or prisoner squats. Perform for about 30 minutes.

Sprints
Go to local track. Warm up with a light jog, skipping and dynamic stretches. Spring the long end of the track for about 10 seconds and the lightly jog or walk the curved end. Go around the track 8-12 times for a total of 16-24 sprints.

KettleBell Workout
1A. Clean and Press 3x5
1B. Bent Over Row 3x5
2. One-Arm KettleBell Swing 3x5
3A. Goblet Squat 3x5
3B. KettleBell Lunges 3x5
4. Turkish Get-Up Sit-Up 3x5
5. KettleBell Weighted Bends 4x5 (two sets per side)
6. Bottoms-Up Clean From The Hang Postion 4x5 (two sets per side) http://www.bodybuilding.com/exercises/d ... g-position

KettleBell Circuit
I got this from Men's Health magazine http://www.menshealth.com/fitness/ultim ... ll-workout
Perform the exercises in a ladder format. Start with one rep, and then add another rep every cycle. I use a 45 pound KettleBell, so I rest once I finish a cycle before starting again because it's gruesome. It says to keep going, but I'm not there. Yet :D
1. KettleBell Single-Arm Snatch
2. KettleBell Windmill
3. KettleBell Single-Arm Front Squat
4. KettleBell Single-Arm Shoulder Press

Bodyweight Workout
Very simple.
1. Push-ups 1x100
2. Prisoner Squats 1x100
3. Pull-ups 1x50
4. Sit-Ups 1x100


Evening Workouts


Strength Training
This is just my current strength program. I'll post others later. Spend about 2-4 minutes resting between sets and 3-5 minutes of rest between exercises. Use 80-90% weight of your 1RM.
Weeks 1-2
Monday:
Barbell squat 4x5
Pull-ups 3x6
Bent-Over Row 3x5

Wednesday:
Pull-ups 3x5
Bench Press 3x5
Shoulder Press 3x8
Stiff-Leg Deadlift 2x5

Friday
Barbell squats 2x5
Bench Press 2x6
Shoulder Press 2x5

Weeks 3-4
Monday
Barbell Squats 5x5
Pull-ups 4x6
Bent-Over Rows 3x5

Wednesday
Bench Press 3x8
Shoulder Press 3x8
Stiff-Leg Deadlift 3x8

Friday
Barbell Squats 3x3
Pull-Ups 3x6
Bent-Over Row 2x5
Stiff-Leg Deadlift 2x6

Weeks 5-6
Monday
Pull-Ups 2x8
Bench Press 4x6
Bent-Over Row 3x5
Stiff-Leg Deadlift 4x5

Wednesday
Barbell Squats 5x5
Bench Press 2x6
Shoulder Press 3x8

Friday
Pull-ups 2x6
Bent-over Row 2x5
Stiff-leg Deadlift 3x8

Optional Strength Day
Tire Flips 5x5
Tire Shrugs 3x3-5
Tire Flip Jumps 3x5 (Flip the tire, jump up and into the middle of the tire, immediately upon landing jump again to the other side of the tire. Turn around and repeat.

Boxing, Kickboxing, and Grappling
There's no real routine you can follow for this, this is just what my trainer has us do on these days.


I hope this helps you or anyone looking for an MMA fit body! I recommend joining an MMA gym, because nothing beats it. It's amazing. Make sure you have tight nutrition and your recovery is well thought out. After this, you're going to want to sleep. A LOT :D

Cheers!
Author:  thiseas [ Fri Jul 27, 2012 12:37 pm ]
Post subject: 
yo man
are you trainning for the olympics or smth???

this is too much for an amateur athlete,like you and me
what is the purpose of you high intense work outs?


also i do not like your`Bodyweight circuit,1 x 100
i do smth like that,broken in 5 x 20 sets
find it more efffective
Author:  Bedrock [ Fri Jul 27, 2012 3:24 pm ]
Post subject: 
Quote:
yo man
are you trainning for the olympics or smth???

this is too much for an amateur athlete,like you and me
what is the purpose of you high intense work outs?


also i do not like your`Bodyweight circuit,1 x 100
i do smth like that,broken in 5 x 20 sets
find it more efffective
Haha! I wish! No man, but thanks though. I just love it. And I also want to be successful in MMA :) It all adds up to between 45 minutes to an hour and a half of exercise a day.

I used to do 5x20, but I wanted something more difficult. Not saying mine is better or that yours is bad, I just amped up my sets every week or couple weeks. One week I'd do 5x20, the next 4x25, then 3x34, after that I'd do 2x50 for a few weeks now I can do 100. It was a goal of mine that I wanted to accomplish, and now that I have accomplished it it's a staple in my routine.
Author:  thiseas [ Fri Jul 27, 2012 4:48 pm ]
Post subject: 
well,it still look to much to me :?
when do you recover anyway??

i d love to tell me your nutrition and the intake daily calories man

talkinh about mma,i recently saw this program
http://www.youtube.com/watch?v=Yas3pwE0pyc
nothing special,but nice


i also saw you use KettleBell for ur work out
there is a book about that,it;s called
Kettlebell Training for Athletes Develop Explosive Power and Strength for Martial Arts, Football.....-[MANTESH]

good information



both available at isohunt

cheers man
Author:  Faust23 [ Fri Jul 27, 2012 8:16 pm ]
Post subject: 
That would be over training for me.
Author:  Ilustrado [ Tue Jul 31, 2012 8:39 am ]
Post subject: 
If I was you I'd allocate another day off, perhaps half way through the week, for your body to recover. I'm curious about Tai Chi and Yoga by the way - what differences have you noticed in yourself since you started doing them? Have they helped your MMA at all in terms of how high you can kick, your mindset etc?
Author:  Sly_Wolf [ Thu Aug 02, 2012 1:47 am ]
Post subject: 
I've done yoga a few times but have no time for it and not willing to sacrifice other arts. Wish I could train in the morning but...work.

You may need to test your diet and rest to get optimum performance. Also be careful not to lose a lot of weight unless you want that.
Author:  Russik [ Sat Aug 04, 2012 6:16 pm ]
Post subject: 
Quote:
If I was you I'd allocate another day off, perhaps half way through the week, for your body to recover. I'm curious about Tai Chi and Yoga by the way - what differences have you noticed in yourself since you started doing them? Have they helped your MMA at all in terms of how high you can kick, your mindset etc?
As far as I know you become more agile by stretching in varius poses. It also increases your muscle mass since you break down your muscles, then rebuild them. There are noumerus benefits, proffesional footballers go to Yoga because they tend to have stiff joints and muscles resulting in injuries.

Hope I made it clear :)
Author:  DanTien [ Sat Aug 04, 2012 11:31 pm ]
Post subject:  You could do a LOT less exercise just to be physically fit
That is an admirable training schedule and may be perfect for you. It is, however, way, way WAY more exercise than the average Joe really needs to do to stay in shape and put on some muscle.

4 Hour Body has a great muscle-building routine in two 30-minute sessions per week. Kettlebells are great for a lot of things in a little time. I think a lot of guys would benefit from something simple like that, 2 cardio sessions per week at something fun, and a Yoga class 1-2 times per week.
Author:  KevanSnow [ Sun Aug 05, 2012 12:39 am ]
Post subject: 
That's a lot of workouts man, and if you enjoy it - awesome. But 1 day grappling and 1 day striking? I'd swap more of your other workouts for technical ones.
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