I hear lots of people ask how they can gain the physique and strength of an MMA fighter. The answer is hard work. Most of these professional fighters are in the gym at least 6 days a week. There is no secret to gaining strength, all you have to do is exercise your muscles regularly. That is the hard part for many people. It doesn’t happen over night, and anyone who does strength training will tell you that it is painful. You have got to stick with it for a long time. I found a simple, easy to follow workout that can help you to get started with a regular strength training program. Follow this workout and repeat each week.
Fight Authority:
“Day 1:
Power Clean – 3 sets of 3 reps warm up, then 3 to 5 sets of 3 reps with a work weight, about 80% of a 1RM.Bench Press – (medium to heavy day)- (if med)- 3 sets of 5 to 6 reps warm up then 3 sets of 5 with a work weight. (if heavy)- work up over six sets of 5 to 6 reps to limit set of 3 to 5 reps on the last set. A rule of thumb puts a limit triple at about 90% of one’s 1RM.
Squat – (light speed day)- one warm up set of 10 reps. Then 5 sets of 5 reps with no more than 65% and no more than 60 seconds rest between sets. Start with 60% . Apply 100% effort on every rep and do each rep as fast as possible.
Day 2: Rest
Day 3:
One Power Clean followed by 3 Military Presses followed by 2 Push Presses for 5 reps total per set – 3 warm up sets, then 3 sets of 5 reps with a work weight.Deadlift – warm up- 10 reps, 6 reps, 4 reps. Either keep adding weight and go for strength, or you can use the same weight at your last warumup set and do that for 3-4 sets and for 3-4 reps. If you continue to add weight, continue to pyramid up until you reach 1 rep.
NOTE: Because squats and deadlifts overlap the working of a lot of the same muscles, squats are not recommended the same day as deadlifts.
Day 4: Rest
Day 5:
Bent Row – 3 sets of 5 to 6 reps warm up, then 3 sets of 5 to 6 reps with a work weight.Squat – (medium to heavy day) same formula as BP on Day 1.
Bench Press – (light speed day) same formula as Squat on Day 1.”
