Sample Strength Training: 1 Hour Workout Duration

Leading up to an MMA fight, the exercises need to be conducted with less weight, higher intensity that will also work on overall conditioning.

Day 1: Chest & Triceps

• Bench Press: 6 Sets 12 Reps
• Incline Dumbbell Press: 4 Sets 10 Reps
• Dumbbell Flyes: 3 Sets 8 Reps
• Cable Crossovers: 3 Sets 8 Reps
• Triceps Dips: 4 Sets 10 Reps
• Triceps Pushdowns: 4 Sets 10 Reps
• Skull Crushers: 3 Sets 10 Reps

Day 2: Back & Biceps

• Wide-Grip Pull-Up: 4 Sets 6 Reps
• Medium-Grip Pull-Up: 4 Sets 6 Reps
• Narrow-Grip Pull-Up: 4 Sets 6 Reps
• Seated Cable Row: 4 Sets 6 Reps
• Stiff-Legged Deadlift: 4 Sets 6 Reps
• Deadlift: 4 Sets 6 Reps
• Preacher Curl: 4 Sets 12 Reps
• Hammer Curl: 3 Sets 10 Reps
• Incline Dumbbell Curl 3 Sets 10 Reps

Day 3: Shoulders

• Overhead Barbell Press: 4 Sets 10 Reps
• Seated Dumbbell Press: 3 Sets 10 Reps
• Dumbbell Front Raise: 3 Sets 10 Reps
• Dumbbell Lateral Raise: 3 Sets 10 Reps
• Smith Machine Upright Row: 4 Sets 6 Reps
• Barbell/Dumbbell Shrug: 4 Sets 6 Reps

Day 4: Legs

• Leg Extension: 3 Sets 10 Reps
• Leg Curl: 3 Sets 10 Reps
• Narrow-Stance Smith Machine Squat: 4 Sets 6 Reps
• Medium-Stance Smith Machine Squat: 4 Sets 6 Reps
• Wide-Stance Smith Machine Squat: 4 Sets 6 Reps
• Leg Press: 4 Sets 6 Reps
• Stiff-Legged Deadlift: 4 Sets 6 Reps
• Supplements: Nitric Oxide, Creatine, Glutamine

MMA Muscular & Cardio Intense Endurance Training

1st Round: Pushing Muscular Endurance – 1 Minute

• Spiderman Push-ups
• PlyPush-ups
• Mounted Punching
• Tire Push
• Hand Switch

2nd Round: Pulling Muscular Endurance – 1 Minute

• Recline Pull-ups
• Bodyweight Pull-ups
• Pulling/Pushing tire
• Jumping Pull-ups
• Heavy bag Twirl

3rd Round: Cardio Endurance Training – 1 Minute

• Airdyne Bike (70rpm)
• UBE Machine
• Incline Treadmill (as steep as possible)
• Windsprint Bike (standing full time)
• Airdyne Bike

4th Round: Hybrid Strength Training

• Jammer Machine
• One arm Sledge Hammer
• Medicine Ball Sprawls
• Bear Crawls
• Transition Station

5th Round: Most Intense Round – No Rest Periods

• Airdyne Bike (70rpm)
• UBE Machine
• Incline Treadmill (as steep as possible)
• Windsprint Bike (standing full time)

Airdyne Bike

MMA Supplementation Guide