Mixed martial arts is a sport that requires the athlete to have great physical strength. Throwing powerful punches and being able to manipulate your opponent’s position requires tremendous physical strength and stamina. Strength training for MMA involves not only training the muscles to produce more effort, but also to produce that effort for longer under extreme physiological conditions.
Even if you are not a mixed martial arts competitor, training like one will have drastic beneficial effects on your body and health. We all know that a good cardio workout reduces stress on our hearts, and having power allows us to complete physical tasks more easily… But the one benefit that will be more rewarding is looking good naked.
This workout will push you beyond your limits and have you praying to God that it ends soon. Many athletes complete something similar to this, but as their caliber of fitness increases, so does the workload they put in with each workout.
This workout will hit all the major muscle groups and should be completed approximately two to three times per week, allowing two full days of recovery between each session. Not only will you get a strength workout, but you will also train your muscles to exert effort longer and to move forward with high levels of lactic acid present.
We will do 3 circuits in total with 3 minute rest after each circuit. Each exercise in the circuit is timed and your goal is to complete as many repetitions as possible in the allotted time. There is no rest between exercises, after one station you must immediately move on to the next.
Find a weight that you can move with moderate ease, this is after all a strength training exercise and pushing a light weight will have little effect on strength gains.
Keep track of how many reps you completed for each exercise in the time limit, then at your next workout try to break that record. Always look to achieve a new personal best every time you’re in the gym.
Alright, without further ado, here it is:
1 front squats – 1 minute 30 seconds
2 Military Press – 1 Minute 30 Seconds
3 Bench Press – 1 Minute 30 Seconds
Seated 4 rows – 1 minute 30 seconds
5 Clean and Jerk – 1 minute 30 seconds
After your first circuit rest for three minutes, then repeat.
Like I said this workout is hell but the feeling of accomplishing it will give you an amazing high, you will see major improvements in strength and muscular endurance doing workouts similar to this.