Workout

MMA Training Exercise Plan


This exercise plan is meant for preseason training, which is when one needs 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 it is found to be too difficult or too easy. Support hard work in the gym by eating healthy foods with lots of protein. There’s no easier way to ruin progress than by not taking nutrition seriously.

DAY EXERCISE S X R REST
 Day 1 Running, Treadmill Sprints 10 x 30 sec. 45 sec.
Plyos Plyo Push-ups 3 x 60 sec. to failure 45 sec.
  Overhead Slams 3 x 20 45 sec.
  Lateral Cone Hops 3 x 20 45 sec.
  Box Jump (multiple response) 3 x 20 45 sec.
  Rope Jumping 1 x 15 min.
Day 2 Hanging Leg Raise 2 x 15 30 sec.
Core Sit-ups with crunch 3 x 20 30 sec.
  Plank 3 x 90 sec. 0 sec.
  Weighted Sit-ups with band 3 x 10 45 sec.
  Russian Twists 3 x 15 30 sec.
  Medicine Ball Rotational Throw 3 x 12 30 sec.
Day 3 Active Rest
Day 4 Barbell Bench Press – Medium Grip 5 x 5 60 sec.
Strength Single Leg Deadlift 3 x 12 60 sec.
  Barbell Squat 3 x 8 60 sec.
  Standing Military Press 2 x 10 60 sec.
  Chin-ups 3 x 10 60 sec.
Day 5 Heavy Bag Thrust with boxing 8 x 60 sec. 60 sec.
Power, Cardio Free Hand Jump Squat 3 x 30 45 sec.
  Overhead Slams 3 x 30 45 sec.
Supersets Push-ups 5 x 1 to failure 60 sec.
  Pull-ups 5 x 1 to failure 60 sec.
  Rope Jumping 1 x 15 min. 60 sec.
Day 6 & 7 Martial Arts Technique