Copyright (c) 2008 Derek Dreger
Mixed Martial Arts is a sport that requires an athlete to be in great physical strenght. Throwing powerful strikes, and being able to manipulate your opponent’s position requires tremendous physical strength and endurance. Strength training for MMA not only involves training the muscles to produce greater effort, but also to produce that effort longer under extreme physiological conditions.
Even if you are not a mixed martial arts compettitor, training like one will have drastic beneficial effects on your body and health. We all know great cardio reduces the stresses on our heart, and having power allows us to complete physical tasks easier… But the one benefit that will be most rewarding, is looking great naked.
This workout will push you beyond your limits, and make you pray to God that it will end soon. Many athletes complete something similar to this, but as their caliber of physical conditioning increases, so does the workload they undertake with each workout.
This workout will hit all major muscle groups and should be completed about two or three times a week allowing two full days of recovery in between each session. Not only will you be getting a strength workout, but you will also be training your muscles to produce effort longer, and to push through with high levels of lactic acid present.
We will be doing 3 circuits total with 3 minutes rest after each circuit. Each exercise in the circuit is timed and your goal is to complete as many reps as possible in the alotted time. There is no rest between exercises, after one station you must move immediately 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 a log book of how many reps you completed for each exercise in the time limit, then on your next workout, try to smash that record. Always look to achieve a new personal best every time you’re in the gym.
Alright without further delay, here it is:
1 Front Squats – 1 Minute 30 Seconds
2 Military Press – 1 Minute 30 Seconds
3 Bench Press – 1 Minute 30 Seconds 4 Seated Rows – 1 Minute 30 Seconds
5 Clean and Jerk – 1 Minute 30 Seconds
After your first circuit rest three minutes, then repeat.
Like I said, this workout is hell, but the feeling of accomplishing this will give you an awesome high, you will see major improvements in strength and muscular endurance doing workouts similar to this.
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