MMA Training Strength and Intervals

Monday, October 17th, 2011 at 2:19 am. Platinum Members Only

The following program will be broken into 2 parts. It can be used by the high performing business man or women, the everyday hardworking stay at home parent, and even a high performing athlete that is looking for that little edge to their training and performance.

This program is guaranteed to deliver the fitness results you desire and the method to this program is based on the scientifically validated philosophy of the IRON GUARD FITNESS team. By completing less than 3 hours per week of total fitness training time, yes that is just 3 hours or less per week, you will achieve the following highly sought after results: You will be stronger, faster, have greater endurance, become leaner, harder and create an attitude towards health, fitness and performance that is relentless and uncompromising.

Workout # 1
Warm-up:
5 pushups
5 sit-ups
5 air squats
15 jumping jacks
-
Continue the sequence for 7 minutes.
Circuit:
10 push-ups
10 inverted rows
15 air squats
12 burpees
-
Complete 12 minutes of this session, resting 30 seconds between each exercise.
Workout # 2
Warm-up:
15 split jumps
15 calf raises
15 situps
-
Repeat for 8 minutes.
1.Raised feet push-ups - perform 12 reps of each exercise
2.Bulgarian lunges - rest 1 minute after each round
3.Running DB press - rest 30 seconds between exercises
4.Bench dips - perform 4 rounds

Workout # 3
Warm-up: bike, jog, or row for 8 mins.
Set 1:
jumping jacks
burpees
-
perform each exercise 30 seconds each and repeat for 6 rounds
Set 2:
Mountain climbers
Bootstrappers
-
Perform each exercise 30 seconds each and repeat for 4 rounds
Set 3:
Push-ups
Dumbbell (DB) squat push press
-
Perform each exercise 30 seconds each and repeat for 3 rounds.

INTERVAL WORKOUTS – WEEK 1
Workout # 1
10 minute warmup on a bike, rower, or running
Perform 8x 30 second hill sprints (find a hill close to your house), jogging down the hill easily to recover
3 – 4 minute cooldown + stretching
Workout # 2
10 minute warm-up on a bike, rower or running
Perform 2 sets of (4 x 45 seconds hard 30 seconds easy effort)
You should be moving on the easy efforts but they should be light.
Rest 2 minutes between sets
3-4 minute cool-down + stretching.

STRENGTH AND FITNESS
WORKOUTS – WEEK 2
Workout # 1
Warm-up: 5 minutes of rope skipping
Set 1
-
jumping jacks
-
split jumps
-
star jumps
-
burpees
-
perform 30 seconds of each exercise and complete 4 rounds
1.
Diamond push-ups
-
5 halfers
-
5 full
-
7 halfers
-
7 full
Rest 90 seconds after completing the 7 full pushups and then complete the same sequence for regular pushups, rest 90 seconds and then complete a set of wide push-ups.
2.
Pull-ups
-
Perform a total of 20 pullups broken into sets of 3-5 repetitions.
-
Rest as much as needed between sets.
Workout # 2
Warm-up: Rope skipping 5 minutes (40 seconds on and 20 seconds off repeat 5 x)
1.
¼ push-ups: 4 x 30 seconds on 30 seconds off
2.
Mountain climbers: 4 x 30 seconds on 30 seconds off
3.
Walking lunges: 4 x 60 seconds on 30 seconds off (add weights for more challenge.)
4.
Pull-up ladder: Perform a 5 minute ladder in singles. Ie. Do 1 rep,rest 10 seconds, do 2 reps, rest 20 seconds, do 3 reps, rest 30 seconds and continue until your form deteriorates. Peform ladders up to at least 3 reps. If you

cannot perform 3 reps with bodyweight, utilize a band to assist (view video for assistance.)
Workout # 3
Warm-up:
-
15 air squats
-
15 sit-ups
-
15 regular pushups
-
10 lying reach overs per side
-
Perform the above for a total of 6 minutes.
1.Pull-up ladder – perform ladders for a total of 6 minutes, count the total number of reps completed.
2.Lunges + Squat: 5 x (30 seconds lunges + 30 seconds squats), resting for 1 minute between sets.
3.Push-ups + Dips: 4 x (10 Push-ups + 10 Dips), resting for 30 seconds between sets.

INTERVAL WORKOUTS – WEEK 2
Workout # 1
10 minute jog warm-up
15 minutes of the following
- 10 second sprint/50 second jog
Repeat for 15 minutes
Workout # 2
10 minute jog warm-up
8 x 1 min hard run/bike/row, followed by 30 seconds walking.
3-4 minute cooldown.

STRENGTH AND FITNESS
WORKOUTS – WEEK 3
Workout # 1
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 duckwalk
9.
30 seconds sprint
10.
5 x 8 count bodybuilders
Rest for 2 minutes following this medly and repeat 3 more times.
80 situps timed.
Workout # 2
Warm-up: 5 minutes of rope skipping
1.
Alternate toe touches – touch each toe 20 times
2.
6 inch crunches (legs off ground and straight) – 40 times
a.
Repeat this sequence 3 times.
-
Jumping jacks
-
Split jumps
-
Burpees
-
Mountain climbers
-
Perform each exercise for 30 seconds and complete 5 rounds

Finish workout with a 2 minute plank hold
Workout # 3
Warm-up: 5 minutes of any aerobic activity(cardio)
ABS:
1 x 20 chinnees
1 x 20 right side crunches
1 x 20 left side crunches
1 x 20 feet held situps
1 x 20 chinnees
Total 100 reps, repeat the circuit twice
Pushup Sequence
1.Diamond Push-ups
a.5 halfers
b.5 full
c.7 halfers
d.7 full
Perform the next two types of push-ups using the same rep scheme as above, rest for 90 seconds between each sequence.
2.Regular push-ups (finger tips beneath top of shoulders)
a.5 halfers
b.5 full
c.7 halfers
d.7 full
3.Wide Push-ups
a.5 halfers
b.5 full
c.7 halfers
d.7 full
Inverted Row sequence
1.Narrow Grip
a.5 halfers
b.5 full
c.7 halfers

d.7 full
2.Regular grip
a.5 halfers
b.5 full
c.7 halfers
d.7 full
3.Wide grip
a.5 halfers
b.5 full
c.7 halfers
d.7 full
Finish the workout with 6 minutes of fast skipping alternated with box jumps
-
30 seconds skipping
-
30 seconds box jumping
-
30 seconds rest
-
Repeat.

INTERVAL WORKOUTS – WEEK 3
Workout # 1
25 minutes of cardio/aerobic activity at your own pace, through the woods or on a treadmill. A really neat way to do this workout is to warmup for 5 minutes and then if you are running on the road sprint between 2 telephone poles and recover as needed, then sprint for two telephone poles, recover again,and then up to 3 telephone poles, recovering. Once you have reached 3 telephone poles, you can pyramid down to 1 again. Before you know it, 25 minutes has elapsed and you have had a great productive workout.
Workout #2
Steep Hill Sprints
This is a great workout for building leg muscular endurance and getting really defined calves. If you have ever looked at the calves of runners of any distance they all have great calves.
Warmup for 8 minutes and then do 15 second sprints up a 15-20 degree hill incline, walking and jogging back down the hill.
Cool-down for 5 minutes.
STRENGTH AND FITNESS
WORKOUTS – WEEK 4
Workout # 1
Warm-up
-
15 air squats
-
15 sit-ups
-
15 push-ups
-
1 min rope skip
-
10 lying reach overs per side
-
Repeat above again
Circuit 1:
-
Bootstrappers x 30 reps repeat 4 rounds
-
Squats x 20 reps
-
Lunges x 10 reps per side
-
Rest 1 minute
Circuit 2:
-
Dips 3 x30 reps repeat 4 rounds

-
Push-ups x 20 reps
-
DB.Shoulder press x 10 reps
-
Rest 1 minute
ABS:
-
Leg flutters x 45 seconds
-
Rest 15 seconds
-
Chinnees x 45 seconds

Leave a Reply