MMA Training Strength and Intervals Part 2

Sunday, November 6th, 2011 at 10:45 pm. Platinum Members Only

STRENGTH AND FITNESS
WORKOUTS – WEEK 4
Workout # 1
Warm-up
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15 air squats
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15 sit-ups
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15 push-ups
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1 min rope skip
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10 lying reach overs per side
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Repeat above again
Circuit 1:
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Bootstrappers x 30 reps repeat 4 rounds
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Squats x 20 reps
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Lunges x 10 reps per side
-
Rest 1 minute
Circuit 2:
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Dips 3 x30 reps repeat 4 rounds
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-
Push-ups x 20 reps
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DB.Shoulder press x 10 reps
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Rest 1 minute
ABS:
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Leg flutters x 45 seconds
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Rest 15 seconds
-
Chinnees x 45 seconds
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Workout # 2
Warm-up: 5 minute jog/bike or rope skip
Scrapper’s Medley
1.
5 x 8 count Bodybuilders
2.
15 seconds walking lunges
3.
10 second sprint
4.
5 x 8 count bodybuilders
5.
15 seconds bunny hops
6.
20 seconds sprint
7.
5 x 8 count bodybuilders
8.
15 seconds duck walk
9.
30 seconds sprint
10.
5 x 8 count bodybuilders
Rest for 2 minutes following this medley and repeat 3 more times.
3 minutes front plank + 1 min side plank right and 1 min side plank left.
Workout # 3
Warm-up: 5 minutes rope skip
1.
Set 1: Running in place Band –Pulls
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10 x 20 seconds running in place with band, then drop down for 20 pushups and then into 20 mountain climbers
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Rest 1 minute.
2.
Set 2: Running in place band- Pulls
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10 x (20 sec band pull, 20 reps alternating toe touches, 20 squats)
-
Rest for 1 minute and repeat
Finish workout with a 2 minute plank hold
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INTERVAL WORKOUTS – WEEK 4
Workout # 1
Warm-up: 3 min rope skip/3 min bike or jog/3 min rope skip
12 x 100m hard, 200 m easy running
Cooldown 5 min
Or if you are doing this on a bike, do 12 x 20 seconds hard, 60 seconds easy and cooldown.
Workout # 2
Warm-up: Dynamic warm-up regimen (see IRON GUARD Videos)
2 x 7 minutes at a hard sustained effort. Your heart rate should be at least 80% or greater than your predicted maximum. To determine your max heart rate, 220-age x .80 = 80% of your predicted maximum. These values may vary slightly. Or if you want a truly accurate value, go as hard as you can run for 6 minutes and sprint the final 30 seconds. Measure the highest observed value. That is your maximum heart rate. I also find that running hills will create the necessary stimulus for determining your max heart rate.
STRENGTH AND FITNESS
WORKOUTS – WEEK 5
Workout # 1
5 sets of (8 x 8 count bodybuilders ), increasing the speed of each set during the warmup.
1.
8 x 30 second running high knees with dumbbells (10-20 lbs per hand)
i.
rest 60 seconds between sets
-
Burpees x 10
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Mtn climbers x 40 repeat 3 x
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Wide push-ups x 15
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Rest 90 seconds
Workout # 2
Warm-up: 5 mins of your choice.
1.
DB Squat Push Press: 21, 18, 15 reps – 60 seconds rest between sets
2.
Leg Flutters: 45 seconds on 30 seconds rest – repeat for 3 sets
3.
Swimmers: 45 seconds on 30 seconds rest – repeat for 3 sets
4.
Pull-up Ladder: Perform 6 pull-up ladders. If you require assistance, use bands . Attempt to reach a maximum of 3 reps without use of bands, however use bands if this is not attainable. Total the number of reps performed. You should rest approximately 10 seconds for each rep performed. i.e. do 1 rep, rest 10 seconds, 2 reps, rest 20 seconds………etc.
5.
Diamond Push-ups
a.
5 halfers
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b.
5 full
c.
7 halfers
d.
7 full
e.
5 halfers rest 90 seconds then into regular pushups
f.
5 full
6.
Regular Push-ups
a.
5 halfers
b.
5 full rest 90 seconds then into wide pushups
c.
7 halfers
d.
7 full
e.
5 halfers
f.
5 full
7.
Wide Pushups
a.
5 halfers
b.
5 full
c.
7 halfers
d.
7 full
e.
5 halfers
f.
5 full
Workout # 3
Warm-up: 30 sit-ups/20 push-ups/ 10 jumping jacks and a 3 minute rope skip
2 minute plank sequence
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30 seconds leg levers
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30 seconds air squats repeat 4 x
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30 seconds leg flutters rest 90 seconds between circuits.
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30 seconds air squats
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30 seconds swimmers
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30 seconds air squats
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INTERVAL WORKOUTS – WEEK 5
Workout #1
Dynamic Warm-up
Pyramid Workout
100m hard/100m easy/150m hard/100m easy/200m hard/100m easy/150m hard 100m easy/100m hard 100m easy
Repeat the pyramid one more time and then cooldown.
Workout # 2
Dynamic Warm-up
20 mins of the following on a bike/stepper/elliptical
- 30 seconds very hard, followed by 90 seconds at a relaxed pace.
5 minutes cooldown and stretch.
STRENGTH AND FITNESS
WORKOUTS – WEEK 6
Workout # 1
Warm-up: 5 min jog/bike/run/row/ or skip
Circuit 1
1.
DB Squat push press x 8 repeat circuit 4x, rest 90 seconds
2.
Feet elevated pushups x max reps between circuits.
3.
Bench dips x max reps (challenge
by placing db on your lap)
Circuit 2
1.
Bootstrappers x 1 minute repeat circuit 4x , rest 90 seconds
2.
Mountain climbers x 30 seconds between circuits.
3.
Push-ups x 15 seconds
Workout # 2
Warm-up with 8 mins of jogging, skipping or any movement to get your core heart rate and sweat rate up.
Circuit:
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jumping jacks
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split jumps perform each exercise for 30 seconds
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burpees with 1 round equaling 4 minutes. Complete
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mountain climbers 4 non stop rounds for a 16 minute total.
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sit-ups *15 s instead of 30s www.MMAFitnessTraining.com
-
push-ups
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Lunges
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*Left side crunches 15s
-
*Right side crunches15s
Once the circuit has been completed, finish the workout with 3 pull-up ladders.
Workout # 3
Warm-up:
-
2 min rope skip
-
2 min high knee skips
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2 min walking lunges
1.
DB Squat Push Press: 4 x 15 reps @ 45 sec rest
2.
DB ¼ squat+ calf raise + full squat: 4 x 12 reps @ 45 sec rest
3.
Glute ham raises: 3 x 12 reps @ 45 sec rest
4.
Inverted rows: 3 x 12 reps max (legs straight or bent depending on your ability.)
Finish workout with 6 mins of the following:
-
45 sec jumping jacks
-
15 sec burpees
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45 sec split jumps
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15 sec x over mountain climbers
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INTERVAL WORKOUTS – WEEK 6
Workout # 1
30 min steady state run, including 4 x 15 second bursts up steep hills. Pick a hilly route that allows this. Coast on the way down the hill. Then perform 4 x 30 second bursts along a flat section, coasting easily for 60 seconds in between each rep, and finish with a 2 minute interval flat out.
Cooldown with 5 minutes of easy activity.
Workout # 2
10 min warmup
5 x 1 min hard 1 min easy
10 x 15 seconds hard 15 seconds easy
3 x 1 min hard 1 min easy
5 x 30 seconds hard 30 seconds easy.
5 minute cooldown.

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