Boxing/MMA Workout

[Mike91]

This workout is designed for anyone in Boxing MMA and any combat sports.

Its a 6 day routine based on compound weight movement and intense cardio.

Monday
Legs Back and Grip Strength

Legs- Squats 4 Sets 15-20 Reps
Leg Press 4 Sets 15-20 Reps
Leg Curl 4 Sets 15-20 Reps
Calf Raises 5 Sets 15-20 Reps

BackPull Ups 4 Sets 15-20 Reps
Lat Pulldown 4 Sets 15-20 Reps
Seated Row 4 Sets 15-20 Reps
One Arm DB Rows 4 Sets 15-20 Reps
Hyperextentions 4 Sets 15-20 Reps
Grip Strength- Hand Grips 4sets 30 reps (slow reps)

Thursday
Chest Shoulders and Triceps

Chest- Bench Press 4 Sets 15-20 Reps
Incline DB Press 4 Sets 15-20 rEPS

Shoulders- Military Press 4 Sets 15-20 Reps
DB Press 4 Sets 15-20 Reps
Upright Rows 4 Sets 15-20 Reps
Shrugs 4 Sets 15-20 Reps

Triceps-Dips 4 Sets 15-20 Reps
Close Grip Bench Press 4 Sets 15-20 Reps

*these are the moves i use. they can be changed to suit personal preference (STICK TO COMPOUNDS)*

As for cardio
Tuesday and Friday
Fighting Practise 30 mins (using bags or pads)

Example of Practise for BOXING:
3 mins of Quick Jabs and Strikes
1 min rest
3 mins of Heavy Strikes
1 min rest
3 min freestyle combo's
Repeat as many times as possible and push it!

Followed by 30 min jog

Wednesday and Saturday
Fighting Practise 45 mins

Example for Martial Artists
Loosen Up by moving through the combinations of your prefered style (Karate = Kata)
30 second rest
3 mins Quick strikes on bag
1 min rest
3 mins of heavier strikes
1 min rest
3 mins freestyle combo's
Repeat as many times as possible and push it!

Followed by 100-200M Sprints

Most people would be traning in proper classes so the day of that class would account for
the cardio day on this routine. This routine I'm using to really focus on increased fitness levels.

Just write what you think and i'll keep changing it till i get it right.

[BigMan]

Looks good. Great job

[Mike91]

Looks good. Great job

ha you made it first. way to go

[Expat68]

Are you trying to go up a weight class?

[Mike91]

Are you trying to go up a weight class?

I do karate man so no.

[Expat68]

Ok, then we need to modify your workout routine. Your reps are too low. You are right now lifting in the hypertrophy range. Decrease your weight and increase your reps to between 15-20 per set.

[Mike91]

Ok, then we need to modify your workout routine. Your reps are too low. You are right now lifting in the hypertrophy range. Decrease your weight and increase your reps to between 15-20 per set.

i'm gonna reduce the reps and go for strength when my body develops a bit more.

High reps makes it feel like such a long routine!

Did it for a while last year and it just dragged out.

[Expat68]

Concentrate on the purpose mate. If you don't build endurance your opponent will outlast you. Its my entire strategy in the ring and its been VERY successful over the years. Just my advice.

[Mike91]

Concentrate on the purpose mate. If you don't build endurance your opponent will outlast you. Its my entire strategy in the ring and its been VERY successful over the years. Just my advice.

Makes total sense I figured as much. Would the cardio not help the endurance? Or does the muscular endurance really help?

[Expat68]

Unfortunately they are completely different animals. You need cardio endurance built from doing interval training and you need muscular endurance. Cardio builds the heart and lungs to provide adequate oxygen supply to sustain work over time. Muscular endurance increases lactic acid tolerance and glycogen storage so your muscles can do work over extended periods before tiring. You need both and one does not build the other.

[Mike91]

i'll give it a go man cheers! thanks for the clarity

[jordy05]

hi is this a good routine for me as i am trying to bulk up whilst thai boxing?

[bigandstrong]

This workout is designed for anyone in Boxing MMA and any combat sports.

Its a 6 day routine based on compound weight movement and intense cardio.

Monday
Legs Back and Grip Strength

Legs- Squats 4 Sets 15-20 Reps
Leg Press 4 Sets 15-20 Reps
Leg Curl 4 Sets 15-20 Reps
Calf Raises 5 Sets 15-20 Reps

BackPull Ups 4 Sets 15-20 Reps
Lat Pulldown 4 Sets 15-20 Reps
Seated Row 4 Sets 15-20 Reps
One Arm DB Rows 4 Sets 15-20 Reps
Hyperextentions 4 Sets 15-20 Reps
Grip Strength- Hand Grips 4sets 30 reps (slow reps)

Thursday
Chest Shoulders and Triceps

Chest- Bench Press 4 Sets 15-20 Reps
Incline DB Press 4 Sets 15-20 rEPS

Shoulders- Military Press 4 Sets 15-20 Reps
DB Press 4 Sets 15-20 Reps
Upright Rows 4 Sets 15-20 Reps
Shrugs 4 Sets 15-20 Reps

Triceps-Dips 4 Sets 15-20 Reps
Close Grip Bench Press 4 Sets 15-20 Reps

*these are the moves i use. they can be changed to suit personal preference (STICK TO COMPOUNDS)*

As for cardio
Tuesday and Friday
Fighting Practise 30 mins (using bags or pads)

Example of Practise for BOXING:
3 mins of Quick Jabs and Strikes
1 min rest
3 mins of Heavy Strikes
1 min rest
3 min freestyle combo's
Repeat as many times as possible and push it!

Followed by 30 min jog

Wednesday and Saturday
Fighting Practise 45 mins

Example for Martial Artists
Loosen Up by moving through the combinations of your prefered style (Karate = Kata)
30 second rest
3 mins Quick strikes on bag
1 min rest
3 mins of heavier strikes
1 min rest
3 mins freestyle combo's
Repeat as many times as possible and push it!

Followed by 100-200M Sprints

Most people would be traning in proper classes so the day of that class would account for
the cardio day on this routine. This routine I'm using to really focus on increased fitness levels.

Just write what you think and i'll keep changing it till i get it right.

listen to this guy... http://www.youtube.com/watch?v=K-DT3rxvxog

[bucko91]

listen to this guy... http://www.youtube.com/watch?v=K-DT3rxvxog

I listend and believe hes right to a certain extent and hes talking out his right nut for the rest he beieves teh jab sets a rhyth for a reflex straight shot WTF watch muhammed ali box that aint no rhytm thats a single shot with purpose watch roy jones jr( PERFECT EXAMPLE) he saying to hit hard and fast you need good leg strength which is 100% right due to kinetic linking making your punch much more efficient therefore hitting harder but roy jones jr didnt jump on boxes i have dvds on boxers training camps and i have one of some of roy jones jrs and he done alot of running sprints bag work reflex work never jumping on a box or benching trying to gain reversal strength sod that you want to be able to smack the person infront of u not withdrawl your arm btw eassy way to tell this man yes is a good trainer and he has chamions but no world champions is you never heard of him everyon knows Freddie Roach, Floyd Mayweather Sr, Enzo Calzaghe etc its becauset the way they train doesnt produce a strong box jumping record braker it produces a WORLD CHAMPION

A boxer needs speed correct but it isnt vital george forman when he made his comeback was one slow ass fatty but could still bang harder than most the heavyweights why?? cos he could throw a punch not because he jumped on a box

and im doing my boxing coaching badges now and i havnt been told to get people to jump on boxes to gain strength

[culer]

Awesome im currently boxing and try to fit a 10 k most weeks in my routine it really helps when your in the third round and strugggling. also a good tip for anyone doing the the sprints i usually try to run on roads with street lamps i sprint from 1 to the next then rest for 1 and sprint again and repeat its great for quick bursts of enegry like in the ring

[TheOxCat]

If I may I would include some more plyometrics i.e: box pushups, jump squats, box jumps, etc. This will not only increase vo2 max but also explosive power.

[AMuscle1]

Yikes...Now this a workout. Hope your pre-loading with some good stuff and also have a killer diet to go along with this. You'll be a beast by spring with this workout. Maybe you can be "that guy" LOL

[flapper]

Thanks a lot

[theboyhak]

Nice

[gvntan]

holy crap it's a great workout

[Nhinoceros]

If I may I would include some more plyometrics i.e: box pushups, jump squats, box jumps, etc. This will not only increase vo2 max but also explosive power.

I agree with plyometrics.
Especially when a martial art is your goal.
You need to be EXPLOSIVE, strong and fast.

NOT slow and strong.

And for what goes, i have been practicting wide in Martial arts through the years, and notning solves the case more than an explosive kick, to the the neck or knee

[RDXSports]

Hi @Mike91,

This awesome workout plan. I love it. Expecting more plans like these from you.

[YellowY]

Skills to develop a punch of powerful force. I think that work out on a punching bag or on slam man https://gadgets-reviews.com every day.