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Pro Mma Conditioning

This 1 month MMA training program outlines a weekly schedule that alternates between conditioning, drills, and techniques each day. The schedule includes circuits, intervals, and techniques for boxing, kickboxing, wrestling, BJJ, and strength training. Each day focuses on different areas like mma drills, wrestling, guard work, kickboxing, or techniques with the goal of improving overall MMA skills and fitness over the course of the month.

Uploaded by

Rohit Yadav
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© © All Rights Reserved
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251 views5 pages

Pro Mma Conditioning

This 1 month MMA training program outlines a weekly schedule that alternates between conditioning, drills, and techniques each day. The schedule includes circuits, intervals, and techniques for boxing, kickboxing, wrestling, BJJ, and strength training. Each day focuses on different areas like mma drills, wrestling, guard work, kickboxing, or techniques with the goal of improving overall MMA skills and fitness over the course of the month.

Uploaded by

Rohit Yadav
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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1 month mma training program

Day 1
1)Push ups
2)squats
3)burpees
25 sec work 10 sec rest
6-8 rounds max

Day 2
Morning (mma drills)
1)Shuffle (10 sec 10 sec work
2) burpees 10 sec rest)
(8 to 10 rounds)
1)jab>inside slip>r.kick>lead hook>cross>duck n shot
Abs
1)crunches 200 reps
2)leg raises

Afternoon (gjj)
Mount submission
Neck hug sequence
1)wrist isolation
2)figure four armbar
3)TAC transfer
Mount control
Explosive roll counter
1)half Nelson
2)rider back mount
3)belly down armbar

Evening (tempo method)


1)push ups
2)barbell squats
3)barbell biceps curls
4)MB slam

Day 3
Morning
Skipping 5×3 rounds
Boxing drill
1)2jab>inside slip>roll>south paw hook>r kick (2×6)
2)lead knee>3 bust kick(60 sec 30 sec rest) (5 rounds)
Afternoon
Side mount submission
Split series
1)split control
2)kimura underhook
3)kimura overtook
4)straight armlock finish
Side mount submission counters
Safe hands
1)outside hook
2)inside hook
3)isolated arm
4)body lock

Evening (lactic explosive repeat)


1)pull ups
2)squats
3)Hindu push ups
4)jumping lunges
(20 sec work 10 sec rest)
(10 to 12 rounds max.)

Day 4
Morning
Rest

Afternoon (wrestling)
(Jason layton upper body attacks)
(Dan gable single attacks and wizzer defense)

Circuit
1) weighted box jump
2)wolverine squats
3)MB slam
4)kb squat press
5)tyre flip
6)battle ropes
(Each exercise 30 sec 1 min rest after every rounds)
(5 to 6 round max.)

Day 5
Morning (mma drills)
Warm up
1)Shuffle
2)tuck sprawl (15 sec 15 sec work 10 sec rest) (8 to 10 round max)
Mma flow drills 3×5
( 4 to 6 round max.)

Afternoon (gjj)
Guard sweep
Pendulum sweep
1)armlock variations
2)forced variations
3)reactive variations
4)bodyhug variations
5)zero variations
Guard control
Hazel counter
1)forearm choke counter
2)armlock finish
3)headlock counter
4)hazel counter
5)quick pass counter

Evening (static dynamics)


1)Double bar dips
2)single bar rows
3)bunny hops
4)hip thrust

Day 6
Morning (kick boxing drills)
Warm up(lactic capacity interval)
1)bust kick
2)burpees (90 sec work 1 min rest)
(4 rounds)
Kickboxing techniques flow pad work
(3 min × 4 rounds)

Afternoon (gjj)
Back mount control
Crossover control
1)standard crossover
2)TAC transfer
Back mount submission
Double threat
1)straight armlock
2)choke combination (2 variations)
(Circuit)
1)tyre deadlift
2)barbell clean&press
3)medicine ball sprawl
4)hurdle high knees
5)bb bicep curls
6)plate jumping lunges

Day 7
Morning
Boxing technical bag work (3×5)

Afternoon
Wrestling & gjj technical flow drill

Post training
Trx&plate circuit
Circuit 1
1)trx rows
2)trx single leg squats(R)
3)trx bicep curls
4)trx single leg squats (L)
5)trx triceps extensions
Circuit 2
1)plate rotation
2)plate overhead press
3)plate Russian twist
4)plate lunge twist
5)plate hammer curls
(30 sec work each exercise 1 min rest after each round)
(2 round of each circuit)

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