Sample Strength Training: 1 Hour Workout Duration
Leading up to an MMA fight, the exercises need to be conducted with less weight, higher intensity that will also work on overall conditioning.
Day 1: Chest & Triceps
Bench Press: 6 Sets 12 Reps Incline Dumbbell Press: 4 Sets 10 Reps Dumbbell Flyes: 3 Sets 8 Reps Cable Crossovers: 3 Sets 8 Reps Triceps Dips: 4 Sets 10 Reps Triceps Pushdowns: 4 Sets 10 Reps Skull Crushers: 3 Sets 10 Reps
Day 2: Back & Biceps
Wide-Grip Pull-Up: 4 Sets 6 Reps Medium-Grip Pull-Up: 4 Sets 6 Reps Narrow-Grip Pull-Up: 4 Sets 6 Reps Seated Cable Row: 4 Sets 6 Reps Stiff-Legged Deadlift: 4 Sets 6 Reps Deadlift: 4 Sets 6 Reps Preacher Curl: 4 Sets 12 Reps Hammer Curl: 3 Sets 10 Reps Incline Dumbbell Curl 3 Sets 10 Reps
Day 3: Shoulders
Overhead Barbell Press: 4 Sets 10 Reps Seated Dumbbell Press: 3 Sets 10 Reps Dumbbell Front Raise: 3 Sets 10 Reps Dumbbell Lateral Raise: 3 Sets 10 Reps Smith Machine Upright Row: 4 Sets 6 Reps Barbell/Dumbbell Shrug: 4 Sets 6 Reps
Day 4: Legs
Leg Extension: 3 Sets 10 Reps Leg Curl: 3 Sets 10 Reps Narrow-Stance Smith Machine Squat: 4 Sets 6 Reps Medium-Stance Smith Machine Squat: 4 Sets 6 Reps Wide-Stance Smith Machine Squat: 4 Sets 6 Reps Leg Press: 4 Sets 6 Reps Stiff-Legged Deadlift: 4 Sets 6 Reps Supplements: Nitric Oxide, Creatine, Glutamine MMA Muscular & Cardio Intense Endurance Training
1st Round: Pushing Muscular Endurance – 1 Minute
Spiderman Push-ups PlyPush-ups Mounted Punching Tire Push Hand Switch
2nd Round: Pulling Muscular Endurance – 1 Minute
Recline Pull-ups Bodyweight Pull-ups Pulling/Pushing tire Jumping Pull-ups Heavy bag Twirl
3rd Round: Cardio Endurance Training – 1 Minute
Airdyne Bike (70rpm) UBE Machine Incline Treadmill (as steep as possible) Windsprint Bike (standing full time) Airdyne Bike
4th Round: Hybrid Strength Training
Jammer Machine One arm Sledge Hammer Medicine Ball Sprawls Bear Crawls Transition Station
5th Round: Most Intense Round – No Rest Periods
Airdyne Bike (70rpm) UBE Machine Incline Treadmill (as steep as possible) Windsprint Bike (standing full time)
Airdyne Bike
Dr. Kevin Moseley has been involved with health and nutrition for over 20 years. He has written many articles on such topics as Nutritional Supplements, Bodybuilding supplements, weightlifting supplements, vitamins and minerals to name a few. He is also an onsite doctor for many sanctioned MMA and boxing events in United State. Dr. Moseley is a contributor in Sport Supplements, American Cage Fighter, and VitaHealth magazines to name a few.