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Mma WORKOUT

The document outlines a comprehensive workout regimen for MMA, including explosive, endurance, abs, forearm, upper-lower, and boxing workouts. Each section specifies exercises with sets and repetitions aimed at building strength, endurance, and skill. Additionally, it includes stretching routines to enhance flexibility and recovery post-workout.

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monstermo2008
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177 views2 pages

Mma WORKOUT

The document outlines a comprehensive workout regimen for MMA, including explosive, endurance, abs, forearm, upper-lower, and boxing workouts. Each section specifies exercises with sets and repetitions aimed at building strength, endurance, and skill. Additionally, it includes stretching routines to enhance flexibility and recovery post-workout.

Uploaded by

monstermo2008
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as TXT, PDF, TXT or read online on Scribd
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MMA explosive workout (2x)

dumbell power clean 3x5


landmine punches 3x6
weighted split jump lunges 3x5
box jumps 3x6
resistance punches 3x5
push press 3x4
resistance front kicks 3x12
resistance side kicks 3x12

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MMA ENDURANCE WORKOUT (2x)

treadmill 10 min
stairmaster 10 min
shoulder endurance
tricep endurance

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ABB WORKOUT (2x)

Landmine twists 3x8


decline situps 3x15
Leg raises 3x15

Forearm workout (2x)

Hammer curls
Farmer carries 4x 30 seconds
wrist extensions 3x12

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upper lower workout (4x)

(upper)

3x8 bench press


2x8 incline benchpress
2x8 machine press
3x8 military press
2x8 side lateral raise
2x8 rear pec dec
2x8 deadlifts
2x8 supinated row
2x8 pullups
1x8 machine row
4x8 barbell bicep curl
2x8 preacher curl

(lower)

4x8 barbell squats


3x8 RDL
2x8 leg curl
3x8 lunges
3x8 leg press
3x30 calf raises
2x8 straight bar pushdown
2x8 tricer overhead press
3x8 dips
3x8 dumbell shrugs
hip abductor machine
hip flexor machine

BOXING WORKOUT

streches

10 min shadowboxing
4 round fight camp workout (weaving/footwork)
4 rounds muay thai combos
double end bag combos

shadowboxing with dumbells


20 of each kicks
bob and weave drills

STRECHES ( 1 min each after workout) (7x)

Muay thai knees


Leg swings
Ostrich walk

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