mma workout superman

MMA Workout | Fighter Training to Build Explosive Power & Strength

mma workout supermanIf you’re like me and grew up in the 80’s & 90’s there’s a good chance you were a big fan of superheroes and bodybuilders.

Arnold Schwarzenegger, Dorian Yates, Ronnie Coleman, Frank Zane, Flex Wheeler, Shawn Ray…

Superman, HULK, Bane, Wolverine, Colossus, Juggernaut, Duke Nukem…

….and of course we can’t forget about Doomsday (the crazy jacked mofo who killed Superman).

Those dudes were badasses most kids back in the day all wanted to be like and look like…

…but today is a new era.

The rules of the game have changed.

Most guys no longer strive to attain the unattainable physiques of the bodybuilding legends & superheroes we all love and admire.

It’s just unrealistic.

Luckily for us mere mortals, however, the athletic physique is now becoming more popular than ever.

In fact, these days you’re just as likely to see guys like Adrian Peterson, Vernon Davis, Georges St-Pierre, John Cena and The Rock on the cover of a bodybuilding magazine as you are a top IFBB Pro Bodybuilder.

The physiques of MMA stars, WWE stars, and top athletes are now defining what most guys (and gals) consider to be the ideal physique.

It’s a muscular, athletic body that’s balanced and functional.

It’s one thing to be a 300 pound beast on the bodybuilding stage…or jacked superhero who always saves the day and gets the girl…

…but it’s another thing entirely to be that all-around athlete who has the six pack abs to get the girl – but also has the strength, coordination, agility, and speed to go play pick-up hoops, climb a mountain, swim a mile, lift some heavy shit, as well as kick a dude in the face if he needs to.

So how do you build a physique like this?

Simple.

You’ve got to train like an athlete.

To do that you need to train using exercises that require movement on multiple planes.

So today we are going to incorporate fighter style MMA Workouts and HITT to increase your strength, speed, endurance, and power.

That means we will be doing brief bouts of high-intensity exercises (weightlifting, fighting rounds, bodyweight exercises, sprints, etc) followed by short rest periods.

So if you’re bored or not seeing the results you’d like with “traditional bodybuilding workouts” and want to try something new, the MMA workout split posted below is for you. It’s a weekly workout split with four training days and three off days.

Disclaimer: this workout is for intermediate & advanced trainers. If you’re just starting out you may want to try a starter program first.

MMA WORKOUT A (MONDAY)

Round 1

Set 1: Barbell Front Squats 15 reps with 45lbs followed by 10 pull-ups and 20 knee jumps

Set 2: Barbell Front Squats 10 reps with 135lbs followed by 10 pull-ups and 20 Bodyweight Prisoner Squats

Set 3: Barbell Front Squats 8 reps with 185lbs followed by 10 pull-ups and Single Leg Box Jump Snatch (8 each leg)

Set 4: Barbell Front Squats 5 reps with 225lbs followed by 10 pull-ups and Plate Pushes

mma workout

 

Round 2

Set 1: Jumping Barbell Back Squats 15 reps with 95lbs superset with 400m treadmill sprint

Set 2: Jumping Barbell Back Squats 15 reps with 95lbs superset with 400m treadmill sprint

Set 3: Jumping Barbell Back Squats 10 reps with 135lbs superset with 400m treadmill sprint

Set 4: Jumping Barbell Back Squats 10 reps with 135lbs superset with 400m treadmill sprint

Round 3

Set 1: Reverse Dumbbell Lunges 10 reps each leg followed by 10 pull-ups and :60 jump rope (double rotations)

Set 2: Reverse Dumbbell Lunges 10 reps each leg followed by 10 pull-ups and :60 jump rope (double rotations)

Set 3: Reverse Dumbbell Lunges 10 reps each leg followed by 10 pull-ups and :60 jump rope (double rotations)

Round 4

Set 1: 10 pull-ups followed by Heavy Bag Strikes (Kicks, Punches, Knees) for :60 and 10 KettleBell Slams

Set 2: 10 pull-ups followed by Heavy Bag Strikes (Kicks, Punches, Knees) for :60 and 10 KettleBell Slams

Set 3: 10 pull-ups followed by Heavy Bag Strikes (Kicks, Punches, Knees) for :60 and 10 KettleBell Slams

MMA WORKOUT B (TUESDAY)

Pro Tip: In every round, perform each exercise back to back without resting.

Round 1 (Plate Complex using a 45 pound plate)

Shoulder circles above your head :30 seconds each way
Bent over rows :30 seconds
Overhead squat :30 seconds
Plate to chest squat :30 seconds
Plate push :30 seconds
Heavy Bag kicks :30 seconds
Rest for 60 seconds & repeat.

Round 2

Heavy bag burpees :30 seconds
Burpee pull-ups :30 seconds
2 handed overhead kettlebell slam :30 seconds
Handstand pushups :30 seconds
Heavy Bag strikes: 30 seconds
Rest for 60 seconds & repeat.

mma workout

Round 3

Bear crawl w/5 pound dumbbells in hands :30 seconds
Backwards bear crawl w/5 pound dumbbells in hands :30 seconds
Bear crawl with push-up every 5 steps : 30 seconds
Backwards bear crawl with push-up every 5 steps : 30 seconds
Rest for 60 seconds & repeat.

Round 4

Lateral Shuffle :30 each way
Tornado ball :60
Tornado push-ups 5
Single hand Kettlebell slam 8 each arm
Scorpions 4 each side
Rest for 60 seconds & repeat.

Round 5

Speed Rope :60
Shadow boxing 3:00 minutes (then :60 second rest)
Heavy Bag upper body strikes 3:00 minutes (then :60 second rest)
Heavy Bag kicks & knees 3:00 minutes (then :60 second rest)
Repeat.

Round 6

Cool Down. Walk for 10-15 minutes on the treadmill at a slow pace.

Round 7

Walk out of the gym like a boss.

MMA WORKOUT C (WEDNESDAY)

Rest (or Speed Rope for 15-20 minutes if you’re not too sore).

MMA WORKOUT D (THURSDAY)

Round 1

15 Regular Pull-ups
15 Jumping Kettlebell Snatches (jump onto bench)
Prowler :60 seconds

Round 2

10 Thick Rope Pull-ups
10 Handstand Push-ups
Tire Sledge Hammer Slam :60 seconds

Round 3

10 Towel Pull-Ups
10 Muay Thai-Hindu Pushups
400 Meter Sprint

Repeat all three rounds 4 times consecutively and rest for :60-:120 seconds after each round.

Muay Thai + Hindu Pushup mod. Working on my strength & explosiveness.

MMA WORKOUT E (FRIDAY)

Round 1

3 minutes shadow boxing
:60 speedrope

Round 2

3 minutes quick strikes on bag
:60 Deadmill Sprint

Round 3

3 minutes heavy strikes on bag
:30 Treadmill Mountain Climbers

Round 4

3 minutes freestyle combos
:30 prowler

Round 5

15 Heavy Bag Crunches superset with 15 Ab Wheel Rollouts

Repeat all four rounds 2 times consecutively and rest for :60-:120 seconds after each round.

SATURDAY & SUNDAY

Saturday and Sunday are designated rest days but if you’re up for it (and aren’t crazy sore) I strongly encourage you to go outdoors and do something fun.

Go hiking, swimming, trail riding, rock climbing, jump in a pick-up hoops game, play flag football, spar with a friend, play catch with your kid, etc. It’s totally up to you – just go do something fun and active.

Thanks for reading. Remember, train hard but train safe. These workouts are pretty tough so feel free to adjust the reps and/or rest periods to suit your training & conditioning level.

Get more MMA WORKOUTS just like this one by downloading my FREE Combat Conditioning report. 

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