My MMA Workout

[lazyfighter]

This is my current weights program to help my mma
Day 1
Bench press 5x5
Dumbell Bench 3x8
Tri Pulldown 3x10
Mill Press 5x5
Crunches

Day 2
Squats 5x5
Lunges 3x10
Calf Raises 3x10
Leg Extensions 3x10
crunches

Day 3
Dead lift 5x5
BO Rows 4x10
Shrugs 3x5
Power Cleans 5x3
Light DB curls 4x10
crunches

Day 4
XTrainer, Bike, Rower, Steps
Pressups 2x15
Situps 2x15
Dips 2x15
Squats 2x15
Repete 2 times

Sunday if not training
Just Cardio
Pressups 2x15
Situps 2x15
Dips 2x15
Squats 2x15
Repete 2 times

Any comments on it?

[titdoctor]

Why focus so much energy on weights? Are you trying to fight in a higher weight class? I would only lift 2-3 days a week, the other days work on grapping and stand up.

[lazyfighter]

i am only lifting 3 days a week the other 2 are cardio and BW.
The sunday is usually mma training but if its not then i do BW and cardio

[Ramon66]

Personally I would focus on simple movements and core excersises. keeping heart rate up with very little rest. so like when you do squats, throw in box jumps or lunges with no rest between excersises. then keep rest to no more than 60sec. you should wear a heart monitor.
try to stay in the 170-180BPM range for 30 min.
do pullups, squats, box jumps, clean and presses, bent rows and deads. do latteral raises fron and side for delts, and do lots of interval cardio. wind sprints. try to run keeping a HR at 80-90% of max for 5 min with 1 min rest. do this as long as you can. the goal is to get the body and all your muscles used to working at full capacity for a solid 30 min.
believe me, I know strength is great when your rolling, but if you gas your done.

Just my .02

[lazyfighter]

one question I had is what if I wasnt to have access to a gym with weights what would I do instead for strength and so on?

[TaticalFighting]

ok here we go, rep range is wrong... im assuming you are going Pro AM? not Pro... focus on endurance.. rep range should be anywhere from 10-16 focus of minutes not reps so much.. such as lighter weight for 1 minute go directly to squats 1 minute.. .do cardio 1 minute... and so on (not that exactly but focus more on rounds not reps)...

no access to a gym.. sledge hammers, cardio... get a tire do flips, sit ups, BJJ rolls, rows... get a rope a heavy object that you can pull... lunges.. keep pluggin away and you will get there... if your working with a trainer.. give at least 9-12 weeks hardcore training for the fight... make sure your eating right and training towards your weaknesses... and work on your strengths...

i been doing martial arts for over 15 years, and MMA for 3.

[B_Musha]

You're only training MMA once a week on Sunday?

[TaticalFighting]

You're only training MMA once a week on Sunday?

I took it that way to