MMA Training Exercise Plan

This exercise plan is meant for preseason training, which is when you need to develop strength, speed, and power. Stick to this plan for 4-6 weeks before changing any of the exercises, sets or reps. Adjust this workout program only if you find it too difficult or too easy. Support your hard work in the gym by eating healthy foods with lots of protein. There is no easier way to ruin your progress than by not taking nutrition seriously.

Day 1: Plyos

Running, Treadmill

Sprints.

10 sets, 30 sec. work (45 sec. rest)

Plyo Push-up

3 sets, 60 sec. to failure (rest 45 sec. between sets)

Overhead Slam

3 sets, 20 reps (rest 45 sec. between sets)

Lateral Cone Hops

3 sets, 20 reps (rest 45 sec. between sets)

Box Jump (Multiple Response)

3 sets, 20 reps (rest 45 sec. between sets)

Rope Jumping

1 set, 15 min.

Day 2: Core

Hanging Leg Raise

2 sets, 15 reps (rest 30 sec. between sets)

Sit-Up

with Crunch.

3 sets, 20 reps (rest 30 sec. between sets)

Plank

3 sets, 90 sec.

Weighted Sit-Ups – With Bands

3 sets, 10 reps (rest 45 sec. between sets)

Russian Twist

With medicine ball.

3 sets, 15 reps (rest 30 sec. between sets)

Medicine Ball Rotational Throw

3 sets, 12 reps per side (rest 30 sec. between sets)

Day 3: Active Rest

Day 4: Strength

Barbell Bench Press – Medium Grip

5 sets, 5 reps (rest 60 sec. between sets)

Single Leg Deadlift

3 sets, 12 reps (rest 60 sec. between sets)

Barbell Squat

3 sets, 8 reps (rest 60 sec. between sets)

Standing Military Press

2 sets, 10 reps (rest 60 sec. between sets)

Chin-Up

3 sets, 10 reps (rest 60 sec. between sets)

Day 5: Power/Cardio

Heavy Bag Thrust

with Boxing.

8 sets, 60 sec. (rest 60 sec. between sets)

Freehand Jump Squat

3 sets, 30 reps (rest 45 sec. between sets)

Overhead Slam

3 sets, 30 reps (rest 45 sec. between sets)

Superset

Note: Rest 60 seconds between supersets.

Pushups

5 sets, Failure

Pull-ups

Rope Jumping

1 set, 15 reps