MMA Workout Routine Weekly Planner

Mixed martial arts (MMA) is at the pinnacle of variety for combative athletes. Incorporating Brazilian jiu-jitsu (BJJ), submission grappling, wrestling, muay thai and boxing, you might be scratching your head on how to organize your training and conditioning into a weekly MMA workout routine.

First off, you should realize that your routine will almost never be the same week in, week out. At times, you'll be peaking before competition, at others you'll be concentrating on your technical skills. Other times you'll be recovering from injury or overtraining. In still others, you'll be trying to gain strength, lose fat or increase your work capacity.

No matter what is going on, your weekly MMA workout schedule will be ever-changing. However, it doesn't have to be chaotic: I'll discuss the basics which will help you organize your workouts on a week to week basis.

First and foremost, there is no "magic MMA workout routine." There are numerous ways to put together your training, and often times your workout schedule is built around your other training goals.

One adjustment you can make is to plan your hardest and most intense workouts towards the end of the week when you might be taking a day or two to rest.
The reason? Recovery.

Think of it this way: If you do your most intense workouts at the very beginning of the week, you'll likely be sore and exhausted for the rest of the week. You might grit through the rest of the week, but more than likely, you'll be tearing your body down, making you more susceptible to injury or catching a cold from weakening your natural defenses.

Probably the best way to figure it out is by finding what already works for successful professional fighters and essentially copying what you can from them and then tweaking it to fit your own personal MMA training schedule and goals.

Take, for example, Mario Sperry's MMA workout routine:
Monday through Friday - Jiu-Jitsu training during the day. Muay Thai training in the evening.
Conditioning Training 3x per week
Tuesday and Thursday wrestling.

You'll notice that he does some form of circuit training two to three times per week and then other conditioning workouts throughout the week. Hopefully this helps you understand how you might organize your workouts as well.

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MMA Workout Routine

Because mixed martial artists require virtually every type of physical attribute when it comes to strength and conditioning, there really isn't one "magic" MMA workout routine that you can perform that will always and forever top any other MMA workout routine.

Instead of getting hung up with finding the perfect MMA workout routine, have some fun and experiment! Depending on what exactly you want to train for in terms of strength and conditioning in a MMA workout routine, there are various types of routines you can follow.

The other day I visited a buddy of mine who is also a personal trainer and is currently training someone who was training to fight in MMA. He explained the workout he constructed for his client and how it covered all the types of conditioning needed in a MMA fight, and how the MMA workout routine covered all of the major muscle movements most used in repetitively in sports.

It was constructed as a circuit to be done 2-3 days a week, with the goal of completing the routine in a shorter and shorter time period as the fighter improved his conditioning. The exercises in the workout basically targeted the muscles most used in MMA and tied in both aerobic and anaerobic conditioning.

Always one to experiment with new routines, he agreed to take me through it. After completing the workout, which took a little under 40 minutes with about 7 minutes of total rest throughout the workout, it taught me the importance of changing up your MMA workout routine often and frequently.

You see, I have been currently training my basic strength and power with barbells, dumbbells, and some occasional sandbag training, and have been training my conditioning with a mix of long distance slow running, interval training, uphill sprints, and rigorous 3 hour Brazilian jujitsu training sessions 3 times a week.

I showed up to my buddies gym thinking I'd be in good enough shape to complete his workout with relative ease, but was surprised to find out how much I struggled to finish the last few circuits in the whole workout.

The moral of this article is, like I stated earlier: there is no one magic MMA workout routine, and because the sport of MMA requires each physical attribute to be developed to its highest level, it is important to continuously change up your routine so that you are constantly challenging your level of strength and conditioning and never letting your body get too "comfortable" with one type of training.

Here's the actual MMA workout routine:
1. 12 burpees with medicine ball
2. 12 pull-ups
3. 12 body-weight shoulder presses
4. 12 reverse rows
5. 12 single leg squats (each leg)
6. 20 push-ups
7. 30 second planks (elbows)
8. 30 second planks (top of push-up position)
9. 3 10 second sprints with 30 second rests in-between
This is ONE circuit, with each exercise to be done immediately after the other with no rest, with exception of in-between the sprints. Rest for 1 minute and then repeat the next circuit except only performing 11 reps for the first 5 exercises. Continue this circuit for 7 circuits, finishing off the last circuit with 6 reps for the first 5 exercises. Give this MMA workout routine a try, and see if you can beat my time of less than 35 minutes!

Derek Manuel has been involved in MMA and physical fitness for over 13 years. When he is not training he is learning and experimenting with the most efficient and effective ways to develop optimal levels of strength and conditioning for MMA. To see Derek's review's of the top MMA strength and conditioning workouts on the web, visit www.BestMMATrainingWorkouts.com

Article Source: http://EzineArticles.com/?expert=Derek_Manuel

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MMA Training Program - Routine For Your MMA Fight

Athletes that compete in mixed martial arts (MMA) have to be in amazing physical conditioning. This is due to the burdens placed on the body during a fight - a fighter has to have great strength, aerobic capacity, and they also need to be able to use their muscles anaerobically for long periods of time. Due to the awkward angles that fighters often find their joints at, they are also required to have strong stabilizing muscles, less they risk serious injury.

The first part of your training program should be used to build up stability in the core. This is done by doing a variety of exercises that hit less-used muscles. Stability exercises can be done in many planes of motion, but most just require you to be off balance or in an awkward position. Some examples of exercises that increase joint and core stability are Cuban presses, external shoulder rotations, split squats, one-legged squats, balance cushion squats, one-legged deadlifts, good mornings, hyperextensions, and torso twists. If you have a weak groin you can further stabilize that by doing adductions. This training cycle should last for approximately three weeks, depending on your level of fitness and athletic experience.

The second part of your training program needs to focus on two things: building strength and learning how to use it. To do this, you'll need to incorporate both raw strength exercises and Olympic lifts. When doing this cycle, you need to focus on heavy weights and low reps. The goal isn't to cause hypertrophy, so try to stay under 6 reps. Some exercises that are recommend for people going through this section include hang cleans, deadlifts, squats, snatches, and barbell rows. This phase should last for three to five weeks, again depending on your overall level of fitness and how much strength you want to gain.

Cardio is important in MMA, so the third part of your program should put heavy emphasis on this. Since cardio is great at burning fat, you'll also want to start cutting down your diet and eating fewer carbs. During this phase, you'll want to lift light weights and do a lot of running. I recommend at least two miles of moderately intense running four times a week. Swimming is an even superior aerobic activity that will get you into shape in no time at all. I also recommend including high intensity interval running twice a week, during which you should cover about one mile. Other good cardio exercises include burpees, jump roping, and jumping jacks. This phase should last approximately three weeks.

The final phase of your MMA training program will be for trying everything together. Many people refer to this as circuit training, since you'll be doing all of your exercises in a circuit format. The intensity should be moderately intense and focus on functional strength training. Some good exercises are tire flips, yoke carries, and resistance running. This period should last for two to three weeks, and should be followed by a similar period of lower intensity training leading up to the fight.

If you want to learn how to improve your overall fight game and increase your strength, then check out my website: MMA Strength. You will learn how to never gas in a fight and how to increase your strength beyond peak levels by following the advice on the site.

Article Source: http://EzineArticles.com/?expert=James_Jameson

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