Conditioning at Home during MMA Break

Training
1

Hey guys,

I got a little problem.

Our MMA Gym is closed for about 4 weeks, and I have to keep/improve my condition.

I use a WS4SB 3-Day Template -Max Upper, Rep Upper, Max Lower- all the time, and got 2-4x MMA per week.

Of course I know how to do condition work, but outside it’s very cold, snowy and my “race course” is all muddy.

I need some excercises I can do at home , maybe after lifting.

I don’t know if rope jumping and shadow boxing will be enough 2-3x per week?

I hope you can give me some examples.

Maybe DeFranco posted somewhere a sample workout?

2

I’m assuming you lift at home? What equipment do you have? What type of surface do you lift on? Some things that come to mind:

Burpees
Complexes
Medicine ball slams
Plate/sled pushes
EDT - pick 2 exercises and do as many reps as possible in 15 minutes (15 minutes for each exercise). Squats+pullups, DL+pushup, etc. On the next workout, try to beat the number of reps from the previous workout.

3

Rope jumping and shadowboxing, along with a calisthenic circuit should do fine. You won’t necessarily make any gains, but you should be able to maintain easily enough. Try 8-counts for rounds of time, or whatever. Do you lift at home, or at a gym? If at a gym, I’m sure they would have something you could put together.

4

Comlexes?

5

I lift at home.

Ive got a powerrack, barbell, 2x dumbbells, bench, different woodybands.

I’m not sure about complexes, because I don’t want to lose my energy for my strength workouts.

But if you think they’re best for me with some shadow boxing and rope jumping, I’m going to try them.

6

Where do you live?

Its not that cold that you cant man up, bundle up and do what ever sprints etc outside.

I always preferred training outside in the winter vs in the summer.

but as already mentioned.

jump rope, complexes and all kinds of body weight tabata from squats to burpees