▷▷▷MMA Workout Plan
There are a number of ideas to keep in mind when developing your MMA workout plan. Of course, the changes should be made if you do not have certain pieces of equipment in the workout plan MMA has chosen to use are listed. As a result, many times people skip the exercise together or drop the program in search of a new one. Unfortunately, because most of the common commercial gyms training opportunities are missed to complete MMA fighter to trash a program together,and, consequently, the performance suffers. For example, I have all my fighters squat with a safety bar squats for a variety of reasons (less stress on the shoulders, the design arch bars teaches users more, easier to learn to use it, etc..) However, most gyms business does not have that kind of cash.
Prior to joining the replacements, the need, the first time I did want to visit a Web site to see if you can not find a gym for the type of training will do for you. APowerliftingwatch.com. On the left side of the home page you will see a toolbar of "navigation". About halfway from top to bottom, you see a link for "powerlifting gym." Click on it and start looking for gyms in your area. This is the only place you will not find happiness, a gym that many of the devices have written plans are in good MMA workout. Since these types of gyms usually a small, select, to meet the niche audience, tend to be inserted in other areasand not on prime time roads with big glowing signs out front. For instance, before I moved my gym, it used to be behind a Meineke Muffler and we didn't have a sign out front. Everything was word of mouth among the serious lifters throughout the Binghamton area. Even now in the new location, my gym still isn't in a high profile area. Instead, it's in a small, local plaza with a bar, a Honda motorcycle shop, and of all things, a church! If you can't find anything on Powerliftingwatch.com go to Elitefts.com and post a Q&A asking if anyone knows of a hardcore gym in your area. As I've mentioned before, Elite is also where you can buy any of the equipment that I use with the fighters I train.
Anyway, on to the the MMA workout plan. Because I want to give you the tools to develop a personalized plan that won't have you guessing as to how to replace and switch out certain exercises, I'm going to introduce to you the basic templates that I use with my MMA fighters when planning their workouts. From there, you'll be able to see the skeleton from which I worked to get a better understanding of how you put together your own MMA workout plan.
Day 1
Superset 1: Box Squat Variation and DB Side Bend Superset 2: Deadlift Variation and Flexion Abdominal Movement Superset 3: Single Leg Movement and Hamstring, Glute, Low Back Movement
Day 2
Superset 1: Bench Press Variation and Weighted Chinup Variation Superset 2: DB Press Variation and Row Variation Superset 3: Overhead Press Variation and Upper Back (Rear Delt, Trap) Movement
Day 3
Superset 1: Lower Body Plyometric Variation and Rotational Power Variation Superset 2: Clean Variation and Ab Wheel Variation Superset 3: DB Olympic Variation and Hamstring, Glute, Low Back Movement
1-2 Strongman/Odd Object Exercises
Basically what I did for this is look at Week 1-3 of the Base Building MMA workout plan I have my MMA fighters perform. By categorizing the exercises you're able to identify the true function within the program. For instance, I always start my MMA fighters with a bench press, but after a few weeks I rotate it out usually with a reverse band bench press. It's still working the same movement, but the reverse bands provide a different stimulus thereby preventing a plateau from occurring. Once you are able to categorize MMA workout programs like this, you can then make substitutions as needed based on the equipment you have access to and/or what you know will have a positive carryover to your performance in the cage. Obviously, following a program to the letter is going to give you the best results. However, when you don't have the option to, understanding how to make the necessary adjustments will do nothing but enhance your MMA workout plan and performance.
Below is the actual MMA workout plan I used from the template I introduced above. Compare the template to the actual workout to get a better understanding of how to categorize exercises so you can better understand the thought behind a good MMA workout plan.
Day 1
Set 1 Set 2 Set 3 Set 4 Set 5
a. SSB Box Squat (4x5)
a. DB Side Bend (4x10)
b. #3 Pin Pull (4x5)
b. GHR Situp (4x10)
c. Split Squat (3x10)
Day 2
Set 1 Set 2 Set 3 Set 4 Set 5
a. Bench Press (5x5)
a. Weighted Chinup (5x5)
b. DB Bench (3x10)
b. Chest Supported Row (3x10)
c. Single Arm DB Overhead (3x10)
c. DB Upright Row (3x12)
Day 3
Set 1 Set 2 Set 3 Set 4 Set 5
a. Med Ball b/w Leg Toss (4x4)
a. Sledge Hammer (4x4)
b. Log Clean (4x3)
b. Ab Wheel (4x10)
c. DB Push Press (4x3)
c. GHR (4x5)
Tire Flip (4x8) Sandbag Shouldering (3x3ea)
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