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  1. #1
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    Default Need help creating an MMA based workout!!

    Hi I'm looking for a workout schedule to really get into great shape. I'd like to add a little muscle if possible. I'm 6'1, 155lbs and have MMA Wednesdays and Sundays so id need to schedule around that. I do have access to a gym but i'd rather workout in my own weight room. I have a barbell, dumbbells, a big resistance band machine, a weighted vest, thai pads, focus mitts and a bench. I just need to get a routine going so I can get into good shape. I need to become faster with strikes, raise endurance and be able to work too. Please help!!

  2. #2
    The Athlete CityMiller's Avatar
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    Default

    First suggestions would be to find a way to get access to a gym.

    Also, saw this article - might be worth you checking out.

    http://articles.elitefts.com/article...pment-for-mma/

  3. #3
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    I do have gym access, and that article is interesting too. But im looking for scheduleing and workouts together.

  4. #4
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    Default

    I would suggest that you do strenght type of training, 5x5 lifts and big weights.

    Workout A:
    Squat 5x5
    Bench Press 5x5
    Bent-over Row 5x5

    Workout B:
    Deadlifts 5x5
    Cleans 5x5
    Over-head press 5x5

    You can do accessory lifts as wish but put too much work for one day.

    The speed in footwork, punching and kicking etc. comes from the technique so work that, get it to a T. Once your technique is great the speed will follow. The movements come naturally. People also say that plyo push-ups, box jumps etc. help too but I haven't noticed anything. For that google for plyometrics.

    For cardio you can either run or sprint or swim or row or whatever . So many options!s

    Also for conditioning barbell complexes are great!

  5. #5
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    It's a great workout

  6. #6
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    i would advise you try doing the basic movements of taolu for kick speed. once you get use to them, you can start doing them weighted.

  7. #7
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    What area are you trying to focus on? For conditioning I would suggest performing exercises such as Burpies, 8 count push-ups, high jumpers, things of that nature implemented in circuit training even if its fifteen minutes a day, add some cardio what ever you have at your disposal, I prefer elliptical machine because the low risk of injury vs running. For strength training ^ those are some solid routines, focus on muscles that allow you to be explosive. Right now I'm training to re-enlist into the military, when I was in we did a lot of circuit training almost every morning, definitely kept fat off and built muscle, increased flexibility and performance. Look up Army CD1,CD2 and CD3 training then choose some of the exercises to try out. From there build a routine that improves you all around but has a heavier focus on your weak point. That is my opinion.

  8. #8
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    I just started doing the "Spartacus Workout" look into that its only three days a week and it kicks my ass.

 

 

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