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MM A Strength and Conditioning Program

This MMA strength and conditioning program outlines exercises for 3 days including dumbbell bench press, plyometric press ups, lunges, vertical jumps, side planks, rower intervals, front squats, push press, back extensions, weighted chin ups, partial deadlifts, high pulls, and cable wood chops. The program incorporates exercises for strength, endurance, and power using sets, reps, and Tabata intervals. An ideal MMA program would periodize phases to focus on developing specific fitness attributes like power through Olympic lifts and plyometrics.

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768 views2 pages

MM A Strength and Conditioning Program

This MMA strength and conditioning program outlines exercises for 3 days including dumbbell bench press, plyometric press ups, lunges, vertical jumps, side planks, rower intervals, front squats, push press, back extensions, weighted chin ups, partial deadlifts, high pulls, and cable wood chops. The program incorporates exercises for strength, endurance, and power using sets, reps, and Tabata intervals. An ideal MMA program would periodize phases to focus on developing specific fitness attributes like power through Olympic lifts and plyometrics.

Uploaded by

robin bofill
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as PDF, TXT or read online on Scribd
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MMA - Strength & Conditioning Program - General

Exercise at your own risk

Remember to warm up - get physically warm.

Cool down - include stretches and foam rolling

Day 1
Exercise Sets Reps Notes
Dumbbell Bench Press 2 15
Plyometric Press Ups 3 6
One Arm Row 3 10
6 per leg. Make sure your legs are
warm first. Do lunges
Lunges 2 6 explosively/powerfully
Squat down as low as possible, then
Vertical Jumps 2 6 jump up as high as possible
45
Side Plank 2 secs
Tabata - 20 second sprints, with 10
second rest in between sprints. Do 8
Tabata 2x4 sprints (total of 4 mins) - rest 1 min
Rower Intervals mins then complete again

Day 2
Exercise Sets Reps Notes
Front Squats 2 8
Push Press 3 6
Back Extensions 3 10
Tabata 2x4
Sprints Intervals mins
Vertical Jumps 2 6
45
Side Plank 2 secs
Tabata 2x4
Sprints Intervals mins
Day 3
Exercise Sets Reps Notes
Weighted chin ups 2 8
Partial Deadlifts 3 6
High Pulls 3 6
Vertical Jumps 2 6
Cable wood chops 2 10 10 each side
Tabata 2x4
Rower Intervals mins

The above program is a general program, with exercises included for strength, endurance and
power.

Ideally a program should be periodised into phases which look to develop different measures of
MMA fitness in isolation.

For example, a power phase, would usually incorporate Olympic Lifts and plyometrics.

Please visit Blackbeltwhitehat.com for more information

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