Workout: MMA Training Circuit
At our studio, I run the strength and conditioning for UFC Fighter Mike Massenzio and the rest of the Iron Horse MMA Fight Team. We need to include elements of explosive power, flexibility, cardiovascular conditioning and of course strength development.
One of the workouts that we do in preparation for the rigors of the cage and mat is as follows:
Warm-up: Run around the room for 5 minutes, jogging, high knees, side shuffles, power skips, etc...
Light stretch
The Warm-up exercises: 2 Rounds
Planks for 60 seconds. 10 seconds out & 10 seconds back.
10 Deck Squats- they are a lot like back break falls, except you don’t slap the mat and you come up with your legs close together and stand all the way up.
3 on each side of Raised Side Planks- post one foot & one hand (same side) on the floor and raise your arm and leg high toward the ceiling. Your body should be perpendicular with the floor.
20 Deep or Hindu Squats - Squat all the way down, as far as you can go. You should get way below parallel. Keep the compression in your diaphragm as drop down.
10 Cross over Plank Walk Push-ups- Keep your body in a tight plank and “walk sideways doing push-ups between each “step”.
10 Ab Crawls- Move across the floor by alternating your upper body and lower body as you walk across the floor. Do not let your elbows or feet touch the mat.
The Workout:
There are 9 stations. We work for 30 seconds and rest for 15 between each station. We do 4 rotations. We work for 27 minutes straight. As we get more used to the routine, we up the weights and squeeze out more reps each at each station.
1) Alternating Cable Chest Press
2) Incline Medicine ball crunches. Throw the medicine ball up between each rep.
3) Close grip incline dumbbell chest press. Keep the dumbbells pressed together.
Bent over Dual Kettlebell Rows
Single Bottoms up Kettlebell split squat with quick step switch every 5 seconds.
Alternating Kettlebell See-Saw presses
Heavy Single Kettlebell Sumo Squats
Alternating Dumbbell Curls
Single dumbbell overhead triceps press
Try out the workout and feel free to comment or ask questions.
Victory Favors the Prepared!
Train Hard and Train Often!
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