The following workout consists of my final training week for 2 of my competing fighters after a 6 week plan. The focus of this last training session was to emphasize big core movements for the optimal development of strength, power, and speed. There has been a steady increase of intensity (increased weighted resistance/volume) over the course of the 6 week periodization plan. There is also some additional emphasis on cardio with the inclusion of more strength endurance/mobility based drills along with combining lifts with a superset structure. Feel free to give this a try, but ease into the volume and amount of weight being lifted. Make sure that you progress by executing a quality lift rather than allowing heavy weight to compromise your technique!
Final Week Strength And Conditioning Workout For MMA
Dynamic Warm Up:
Rolling “V” Stretch 5 Reps
Lying Crossover Stretch 5 Rotations Each Side
Scorpion Stretch 5 Rotations Each Side
Inch Worms 5
“A” Skips 30 yards
Walking Lunges 30 yards
Show Time (The Workout)
Warm Up Light Barbell Dead Lift and then heavy progression of 5 sets of 5 (Progressing heavier each set starting at 70%,75%,80%,85%,and just shy of 90% for the last set)
Superset w/ Rotational “T” Push Ups 5 sets of 5 reps each side with dumbbells.
Barbell Hang Clean 75% at 3 sets of 5 reps
Superset w/Squat Jumps 3 sets of 10 reps
Kettlebell Snatches with moderately heavy resistance (24kg to 32kg in this example) 3 sets of 10 each arm
This was the conclusion of a 6 week training program in which I worked with 1 professional and 1 amateur fighter over the course of 6 weeks. The result of both fighters was a win! The pro winner was former UFC veteran Diego Saraiva who won with a second round submission! He was quick to say he felt stronger and faster than ever after the event. Feel free to apply this set up to your personal strength and conditioning program, but like I suggested make sure you emphasize quality lifting technique. This is just a peak at one workout. Our normal training regimen varies from day to day with different focus on different areas. Remember that most anyone can train hard, but only the champions train smart my friend. If you want to learn more about this and other killer training tactics sign up here to join my email list and receive tons of training tips along with my FREE guide the 10 Step Method To Strength: Mastering The One Arm One Legged Push Up!