BedrockMMA
02-05-2010, 01:58 PM
Right now I'm just strength training and conditioning because I'm in college and can't make it to an actual mma gym till summer (no car :( lol), so for now I just go to my university's rec center. While I'm in school I'm going to call this my "offseason", with summer being "in season" since I can actually go to my gym and train. So any other fighters feel free to critique my training regimen.
"Offseason"
Exercise - Sets - Reps
Monday: Chest
*Bench press - 1 - 20
-Bench Press - 5 - 10, 8, 6, 2, 1
**Incline dumbbell presses - 3 - 10
giant set with
-Incline dumbbell flyes - 3 - 10
and
-Incline dumbbell presses - 3 - 1 minute
-Close-grip Bench presses - 3 - 12
-Pushups - 4 - Max
Tuesday: Back
-Wide-grip Pulldowns - 4 - 12
-Seated cable rows - 3-4 - 12
-One-arm dumbbell rows - 3-4 - 12-15
-Pullups - 3 - Max
Wednesday: Shoulders
-Seated dumbbell presses - 3-4 - 10
-Dumbbell lateral raises - 3 - 12-15
-Dumbbell front raises - 3-4 - 12-15
-Pec-deck reverse flyes - 3-4 - 12
Thursday: Arms
-Dumbbell preachers curls - 3-4 - 10
superset with
-Decline lying tricep extensions - 3 - 12
-Standing barbell curls - 3-4 - 10
superset with
-Close-grip bench presses - 3-4 - 12
-Incline hammer curls - 3-4 - 10
superset with
-Tricep pushdowns - 3-4 - 12
On All First Four Training Days: Legs***
-Box jumps - 3-4 - 1 minute
compound set with
-Walking dumbbell lunges - 3-4 - 15-25
-Hindu (weightless) squats - 3 - 100
compound set with
-Glute-Ham raises - 3 - 10
-Leg Extensions - 3-4 - 15-25
compound set with
-Lying leg curls - 3-4 - 15-25
-Standing calf raises - 3-4 - 15-25
Friday: Core
-Hanging leg raises - 3 - 15
-Plank - 3 - ALAP
-Cable woodchopper - 3 - 10
-Modified Turkish get-up - 3 - 10
-Medicine ball twists - 3 - 15
-Crunches - 1 - 400
Saturday: Dynamic-Effort (speed training)
-Hang Snatch - 4 - 3
-Hang Clean - 5 - 2
-Box Jump - 3 - 5 (AFAP)
-Depth Jump - 4 - 3
-Jump Squat - 3 - 10
-One-Arm dumbbell snatch - 4 - 6
-Medicine Ball chest pass - 4 - 6
-Medicine Ball side throw - 3 - 5
-Plyo-pushups - 3 - 10
Sunday: Off
On All Training Days: Conditioning
-Intervals - 10-15 - Sprint for 15 seconds, rest for 30
* = Warm up set
** = No rest in between exercises
*** = Perform one of the exercises listed after the initial training
That's my typical workout regimen for the week while I'm here at school. Now for my routine when I'm home during the summer. I set my Maximal-Effort day up with four supersets because in my opinion for mma you need strength over time as opposed to strength in on burst and then gas out.
"In-season"
Monday: Maximal-Effort
Superset 1 - 3 sets
-Bench press - 10 reps
-Decline Pushups - 10 reps
-One Arm Dumbbell Presses - 10 each arm
-Barbell Rows - 10 reps
Superset 2 - 3 sets
-Box Squat - 10
-Dumbbell Lunges - 12 (6 forward, 6 backwards)
-Romanian Deadlift - 10
-Glute Ham Raises - 10
Superset 3 - 3 sets
-Hyperextensions - 10
-Bicycle Crunches - 20
-Plank - As Long As Possible
-Swiss Ball Crunches - 10
Superset 4 - 3 sets
-Dumbbell Presses - 10
-Punch Press - 10 each arm
-Military Presses - 10
-Barbell Curls - 10
-Skull Crushers - 10
Tuesday: Conditioning
-Intervals - 10-15 - Sprint for 15 seconds, rest for 30
-Circuits - 3-5 sets
Prisoner Squats - 50
HIndu Pushups - 25
Mountain Climbers - 60 Seconds
Reverse Pushups - 60 Seconds
Side outs - 60 Seconds
Wednesday: Dynamic-Effort
-Hang Snatch - 4 - 3
-Hang Clean - 5 - 2
-Box Jump - 3 - 5 (AFAP)
-Depth Jump - 4 - 3
-Jump Squat - 3 - 10
-One-Arm dumbbell snatch - 4 - 6
-Medicine Ball chest pass - 4 - 6
-Medicine Ball side throw - 3 - 5
-Plyo-pushups - 3 - 10
Thursday: Conditioning
Repeat Tuesday but change the exercises in the circuit.
Friday: Repeated-Effort/Strongman Training
-Farmers Walk - 2 - 200 feet
-Car push - 2 - 50 feet
-Tire flip - 2 - 6-8
-Sledgehammer swing - 2 - 8-10
Saturday: Caveman Training
note: I perform every exercise for 1 minute (simulating an mma round)
Circuit 1
-Spiderman pushups
-Plyo-pushups
-Medicine Ball twists
-Mounted punches
-Hand split
Circuit 2
-Pull ups
-Jumping pulls ups
-Sit ups
-Plank
-Heavy bag spin
Circuit 3
-Bike
-Jumping Jacks
-Jump Rope
-Slalom jumps
-Bike
Circuit 4 & 5
-Bear crawls
-Mountain climbers
-Medicine ball sprawls
-Bag work
-Heavy bag transition
Those are my routines. Let me know what you think.
BDK
"Offseason"
Exercise - Sets - Reps
Monday: Chest
*Bench press - 1 - 20
-Bench Press - 5 - 10, 8, 6, 2, 1
**Incline dumbbell presses - 3 - 10
giant set with
-Incline dumbbell flyes - 3 - 10
and
-Incline dumbbell presses - 3 - 1 minute
-Close-grip Bench presses - 3 - 12
-Pushups - 4 - Max
Tuesday: Back
-Wide-grip Pulldowns - 4 - 12
-Seated cable rows - 3-4 - 12
-One-arm dumbbell rows - 3-4 - 12-15
-Pullups - 3 - Max
Wednesday: Shoulders
-Seated dumbbell presses - 3-4 - 10
-Dumbbell lateral raises - 3 - 12-15
-Dumbbell front raises - 3-4 - 12-15
-Pec-deck reverse flyes - 3-4 - 12
Thursday: Arms
-Dumbbell preachers curls - 3-4 - 10
superset with
-Decline lying tricep extensions - 3 - 12
-Standing barbell curls - 3-4 - 10
superset with
-Close-grip bench presses - 3-4 - 12
-Incline hammer curls - 3-4 - 10
superset with
-Tricep pushdowns - 3-4 - 12
On All First Four Training Days: Legs***
-Box jumps - 3-4 - 1 minute
compound set with
-Walking dumbbell lunges - 3-4 - 15-25
-Hindu (weightless) squats - 3 - 100
compound set with
-Glute-Ham raises - 3 - 10
-Leg Extensions - 3-4 - 15-25
compound set with
-Lying leg curls - 3-4 - 15-25
-Standing calf raises - 3-4 - 15-25
Friday: Core
-Hanging leg raises - 3 - 15
-Plank - 3 - ALAP
-Cable woodchopper - 3 - 10
-Modified Turkish get-up - 3 - 10
-Medicine ball twists - 3 - 15
-Crunches - 1 - 400
Saturday: Dynamic-Effort (speed training)
-Hang Snatch - 4 - 3
-Hang Clean - 5 - 2
-Box Jump - 3 - 5 (AFAP)
-Depth Jump - 4 - 3
-Jump Squat - 3 - 10
-One-Arm dumbbell snatch - 4 - 6
-Medicine Ball chest pass - 4 - 6
-Medicine Ball side throw - 3 - 5
-Plyo-pushups - 3 - 10
Sunday: Off
On All Training Days: Conditioning
-Intervals - 10-15 - Sprint for 15 seconds, rest for 30
* = Warm up set
** = No rest in between exercises
*** = Perform one of the exercises listed after the initial training
That's my typical workout regimen for the week while I'm here at school. Now for my routine when I'm home during the summer. I set my Maximal-Effort day up with four supersets because in my opinion for mma you need strength over time as opposed to strength in on burst and then gas out.
"In-season"
Monday: Maximal-Effort
Superset 1 - 3 sets
-Bench press - 10 reps
-Decline Pushups - 10 reps
-One Arm Dumbbell Presses - 10 each arm
-Barbell Rows - 10 reps
Superset 2 - 3 sets
-Box Squat - 10
-Dumbbell Lunges - 12 (6 forward, 6 backwards)
-Romanian Deadlift - 10
-Glute Ham Raises - 10
Superset 3 - 3 sets
-Hyperextensions - 10
-Bicycle Crunches - 20
-Plank - As Long As Possible
-Swiss Ball Crunches - 10
Superset 4 - 3 sets
-Dumbbell Presses - 10
-Punch Press - 10 each arm
-Military Presses - 10
-Barbell Curls - 10
-Skull Crushers - 10
Tuesday: Conditioning
-Intervals - 10-15 - Sprint for 15 seconds, rest for 30
-Circuits - 3-5 sets
Prisoner Squats - 50
HIndu Pushups - 25
Mountain Climbers - 60 Seconds
Reverse Pushups - 60 Seconds
Side outs - 60 Seconds
Wednesday: Dynamic-Effort
-Hang Snatch - 4 - 3
-Hang Clean - 5 - 2
-Box Jump - 3 - 5 (AFAP)
-Depth Jump - 4 - 3
-Jump Squat - 3 - 10
-One-Arm dumbbell snatch - 4 - 6
-Medicine Ball chest pass - 4 - 6
-Medicine Ball side throw - 3 - 5
-Plyo-pushups - 3 - 10
Thursday: Conditioning
Repeat Tuesday but change the exercises in the circuit.
Friday: Repeated-Effort/Strongman Training
-Farmers Walk - 2 - 200 feet
-Car push - 2 - 50 feet
-Tire flip - 2 - 6-8
-Sledgehammer swing - 2 - 8-10
Saturday: Caveman Training
note: I perform every exercise for 1 minute (simulating an mma round)
Circuit 1
-Spiderman pushups
-Plyo-pushups
-Medicine Ball twists
-Mounted punches
-Hand split
Circuit 2
-Pull ups
-Jumping pulls ups
-Sit ups
-Plank
-Heavy bag spin
Circuit 3
-Bike
-Jumping Jacks
-Jump Rope
-Slalom jumps
-Bike
Circuit 4 & 5
-Bear crawls
-Mountain climbers
-Medicine ball sprawls
-Bag work
-Heavy bag transition
Those are my routines. Let me know what you think.
BDK