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Mma 6 Weekprog

This 6-week MMA training program aims to build fitness and technique through bodyweight circuits and interval training. The home circuit consists of exercises like pushups, squats, boxing combinations, and wrestling/jiu-jitsu techniques done for 4 sessions per week. For additional fitness, a Tabata interval of high intensity bodyweight exercises is included. The program also recommends learning common MMA techniques.

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Jagvinder Singh
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226 views2 pages

Mma 6 Weekprog

This 6-week MMA training program aims to build fitness and technique through bodyweight circuits and interval training. The home circuit consists of exercises like pushups, squats, boxing combinations, and wrestling/jiu-jitsu techniques done for 4 sessions per week. For additional fitness, a Tabata interval of high intensity bodyweight exercises is included. The program also recommends learning common MMA techniques.

Uploaded by

Jagvinder Singh
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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MMA Training Program 6 Weeks

Goal – To build a foundation of fitness and technique in order to accelerate progression and mitigate
injury risk before embarking upon a gym-based MMA training routine

Exercise at your own risk – always consult a doctor before taking up a new exercise regime

Circuit – Can be completed at home

Some of the exercises included in the circuit are explained in this Youtube Video. This blog post also
explains a number of the exercises - https://blackbeltwhitehat.com/2020/10/06/mma-6-week-training-
program/

• Complete 4 times per week

MMA Home Circuit


Exercise Time/Reps Notes
Press Ups 20 reps
Squats 20 reps
Boxing, Jab, Cross, Hook, Cross Complete the combination 10 Use 1kg hand-weights if
times available
Sit Throughs 10 reps each side Wrestling technique
Chest to Chest Sweep 10 reps each side Jiu Jitsu Guard technique
Triangles 10 reps each side Jiu Jitsu Guard technique

Single Leg Glute Bridges 10 reps on each side Helps build explosive hip-
escapes in Jiu Jitsu
Sprawls 5 each side Stand with left leg forwards and
compete 5 reps, then do the
same with right leg forwards
Single Leg Deadlift 5 each side Use a kettlebell if available
Front Kicks 10 each leg
Side Kicks 10 each leg
Lunges 10 each leg

For additional fitness – complete the circuit twice, then complete a Tabata Interval

Tabata Interval

A tabata interval entails 4 minutes of high intensity exercise. Each 4 minutes is split into 8, 20 second
bouts of exercise at full intensity, seperated by 10 seconds of rest in between each bout.

You can find a Tabata Interval timer, on Youtube here.

• Bodyweight jumping squats for first 3 intervals


• Press ups for next 2 intervals
• SIt Throughs for final 3 intervals

In addition, it may help to become familiar with the following techniques:

• Mount & Mount Escape


• SIde Control & SIde Control Escapes
• Full Guard & How to Pass the Guard
• Half Guard
• Double Leg Takedowns
• Sprawls
• Roundhouse Kick
• Thai Clinch
• Wrestling – double underhooks
• Wrestling – over/under position
• Wrestling – wizzer throw/hip throws

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