MMA workout program Need Critequing

[jerod187]

Hey im 18 starting MMA for past little while, Ive been going to the gym for last 2 years but never to train for strength and endurance heres what i have so far any tips are appreciated.



Workout Training At Gym: Tips- SetsxReps
Rests 30-40 seconds Never more then 60 seconds
Heavy Weights + Short Rest + Volume/Sets = Strength-Endurance



Monday-
-Clean and press 15x2,
-Curl Grip chin 15x4,
-Medium grip Bench: 10x1,
-Deadlift 20x1 -
-Abdominal Workout

Tuesday
-Dips 12sets x3,
-Clean and frpnt squat 20x2,
-Bent Rows: 12 x 2
-Barbell Curl and Press: 6 x 4
-Abdominal Work

Wednesday-
-Clean and Press: 20 sets x 1 rep
-Bench Press: 8 x 2
-Barbell Curls: 6 x 3
-Chin: 15 x 2
-Squat: 20 x 1

Thursday-
-Lunges 12x3
-Squats 12x2
-Deadlifts 15x3
-Pull Ups 10x3
-Chin Ups 15x2

Friday-
Lat pulldown 12x3
Bent over row 15x2
Deadlift 12x3
Chinup 12x2
Abdominal and Core workout

Saturday-
Rest For the day


Sunday-
Running and Core strengthing
-Medicine ball chops

 

[jerod187]

tt

 

[hogman]

Hey im 18 starting MMA for past little while, Ive been going to the gym for last 2 years but never to train for strength and endurance heres what i have so far any tips are appreciated.



Workout Training At Gym: Tips- SetsxReps
Rests 30-40 seconds Never more then 60 seconds
Heavy Weights + Short Rest + Volume/Sets = Strength-Endurance



Monday-
-Clean and press 15x2,
-Curl Grip chin 15x4,
-Medium grip Bench: 10x1,
-Deadlift 20x1 -
-Abdominal Workout

Tuesday
-Dips 12sets x3,
-Clean and frpnt squat 20x2,
-Bent Rows: 12 x 2
-Barbell Curl and Press: 6 x 4
-Abdominal Work

Wednesday-
-Clean and Press: 20 sets x 1 rep
-Bench Press: 8 x 2
-Barbell Curls: 6 x 3
-Chin: 15 x 2
-Squat: 20 x 1

Thursday-
-Lunges 12x3
-Squats 12x2
-Deadlifts 15x3
-Pull Ups 10x3
-Chin Ups 15x2

Friday-
Lat pulldown 12x3
Bent over row 15x2
Deadlift 12x3
Chinup 12x2
Abdominal and Core workout

Saturday-
Rest For the day


Sunday-
Running and Core strengthing
-Medicine ball chops

What are your total stats?

looks like a great strength training program. One thing to focus on every workout is core. Get creative, push a car around a parking lot, if you have access to a big old tire do tire flips. do sprints with a rope around your waist and have a friend on the other end pulling or get any old tire and tie it to your waist and drag that a field. MMA fighters are the most fit athletes in the world so you have to train like the best. You have to hit it in every direction strength, endurance, speed and power all at once.


What weight class are you shoting for?

 

[var4me]

MMA isnt really concerned with how much you can bench press for example, MMA is all about functional strength and endurance. Randy Couture said it best when he said beach muscles arent going to help you in MMA.

Here is a circuit that Randy uses and It works great. It will kick your ass for sure.

Randy Couture training

 

[dark passenger]

When I train for mma I use supersets and have no rest throughout entire weight session.
For example:
Monday - Hand and elbow training (boxing, mauy thai and wing chun)
- Skipping 20 mins
- Chest and biceps (any unrelated muscle groups can be worked eg back and chest, but i like to do a major and minor group togther.)
Bench press 3 sets (superset with db curl)
Db curl 3 sets
Decline fitball pushup 3 sets (superset with bb curl)
Barbell curl 3 sets
Chest dips 3 sets (superset with reverse bb curl)
Rev bb curl 3 sets
- Flexibility training

Tuesday - Feet training (Tae kwon do, mauy thai and wing chun)
- Run/cycling/bench stepping/stair runs (including footwork drills)
- Weights - legs
Squat 3 sets (superset with calf raises)
Calf raises 3 sets
Leg press 3 sets (superset with stiff leg deadlifts)
Stiff leg deadlifts
Leg extensins (superset with seated calf raise)
seated calf raise

Anyway you get the idea.
This training style uses all aspects of fitness ie strength, speed, power, cardio, endurance, hypertrophy etc.
If you want a look at a more detailed regimen contact me.

 

[intelligentmovement]

hi,
i have a 10year background in Martial Arts, 7 of those are in Judo, which has a lot similarities to MMA.
when i competed, we never did weights, except for using medicine ball for some drills.
lots of Sprints, jump squats, running with someone on your back, dragging them across the entire dojo in a bent knee dead lift drag style, pull ups, push ups, and tons and tons of hours on the Mat throwing and grappling.
that will make you a better faster fighter.
that randy Couture training video looks great for conditioning, but nothing is similar to fighting a person.
4minute rounds, over and over and over again. try to find patners who weigh more then you, makes you stronger, and when you compete against your weight class... you will kick some but!