Comments On My Weekly MMA Routine

Training Powerlifting
1

Monday-
Cardio
Weight Training A
Grappling Work

Tuesday-
Cardio
Plyometrics A
Striking Work

Wednesday-
Cardio
Weight Training B
Grappling Work

Thursday-
Cardio
Plyometrics B
Striking Work

Friday-
Cardio
Weight Training C
Grappling Work

Saturday-
Cardio
Plyometrics C
Striking work
Light full contact sparring
Cheat

Sunday-
Rest
Cheat

A
Incline Bench press
Side laterals
Bent-over rows
Standing Barbell curls
Parallel bar dips
Forearm Work
Ab Work
Hyperextensions
Leg Press
Calf work

B
Squats
Calf work
Pull-ups
Hyperextensions
Ab Work
Up right Rows
Flat Bench press
Alternating Dumbbell Curls
Triceps Extensions
Forearm work

C
Hyperextensions
Seated Rows
Rear Laterals
Decline Bench Press
Hack Squat
Triceps Push Down
Preacher Curls
Forearm Work
Calf Work
Ab work

4-5 sets each
10-15 reps

Striking workout

Stretch- 10 minutes
Warm-up Shadow Boxing- 10 minutes
Heavy bag 1 minute rounds work up to ten minute rounds
Plyometrics
Abs
Drills
Light sparring

Duration: 2 hours

Plyometric drills:

Day A
1kg Medicine Ball
Upper Body
Long tosses
Underhand Toss
Overhead Toss
Side Toss
Circuit set 5 repetitions each, 3 sets.
Lower Body
Ankle Jumps
10 repetitions, 3 sets.
Side Jumps
10 repetitions, 2-3 sets.
Hopsctoch Jumps
2 boxes, 2-3 sets.
High jumps
5 repetitions, 2-3 sets

Day B
3kg Medicine Ball
Upper Body
Near Passes
Chest Pass
Overhead Pass
Underhand Pass
Circuit set 5 repetitions each, 3 sets.
Lower Body
Ankle Jumps
10 repetitions, 3 sets.
Side Jumps
10 repetitions, 2-3 sets.
Hopsctoch Jumps
2 boxes, 2-3 sets.
High jumps
5 repetitions, 2-3 sets

Day C
5kg Medicine Ball
Upper Body
Static Throws
Side Chop
Alternate 5 repetitions each side for one superset, 3 sets total.
Side Throws
Alternate 5 repetitions each side for one superset, 3 sets total.
Overhead Throw
3 repetitions, 3 sets.
Underhand Throw
3 repetitions 3 sets.
Lower Body
Ankle Jumps
10 repetitions, 3 sets.
Side Jumps
10 repetitions, 2-3 sets.
Hopsctoch Jumps
2 boxes, 2-3 sets.
High jumps
5 repetitions, 2-3 sets

Grappling Workout

Stretch 10 minutes
Warm-up Guard switching
Technique work:
	Choke
	Leg Lock
	Arm Lock
		Just one of each. Drill until you?re sick and tired of it.

? Alternate every workout between Full-guard/mount, Side mount, Turtle position.

Duration: 1 ? hours - 2 hours
2

The weight training: too much volume, too much isolation. If you can do all that before the MMA, then your MMA workouts are not intense enough.

The striking: there’s no reason to work up to 10 minute rounds unless the organization you’re fighting in has 10 minute rounds.

If you’re really working the heavybag for 10 minutes, I seriously doubt you’ll have the energy or explosiveness to do plyometrics afterward…have you even tried it yet? I think you’ll find that 10 minutes is a lot harder than it sounds if you actually try to hurt the bag.

I don’t know what drills you’re doing, but hopefully it involves focus mitts.

You don’t always want to do sparring after everything else, and you don’t always want to go light. I would suggest doing it before the rest of the stuff most of the time, and then switch it up once in awhile to get used to fighting while fatigued.

The grappling: you won’t learn to grapple without actually grappling. Drilling is great, but it won’t help against someone good if you’ve never rolled before.

3

You’re trying to do WAY too much work. Skrom has hit the nail on the head. I really doubt that anyone with a job could keep up a training schedule like that and train at full intensity. Your weight training routine is full of unnecessary lifts and I also think all that plyometric work is unnecessary. Stick to basic compound lifts and lift heavy for strength and power.

I’ll give you an example of a training week for me when I was doing BJJ training:

DAY 1
AM: Lifting
-Power Clean
-Overhead Press
-Pull-ups

PM: Grappling

DAY 2
AM: Conditioning
-Sprint Intervals
-Bleacher Climbs

PM: Grappling

DAY 3
AM: Lifting
-Squat
-Bent Over Row
-Dips

PM: Grappling

DAY 4
AM: Bas Rutten’s All Around Fighting CD
PM: Grappling

DAY 5
AM: Lifting
-Deadlift
-Bench Press
-Chins

DAY 6
Sandbag Conditioning or Barbell Complex

DAY 7
Rest or Light Jogging

4

i think you doing way to much cardio do it a couple days a week and make it HIIT, that would best simulate what it would be like in the ring, 30seconds to a min of balls out work, then 30-1 min of lighter pace rinse and repeat as long as you can take, also mix it up run, bike, eliptical, bag work

i also suggest you throw some speed stuff in there like at least a speed bag to get your hand and foot speed up, and do GRIP work instead of fore arm wrist curls and stuff, if you have a stellar grip it will be much easier

other than that depending on what sorta strikin you do toughen up your knuckles and your shins

5

thanks, i’ll take all your comments into effect. you guys have been alot of help.