PROGRAMME TO INCREASE STRENTH AND POWER:

This workout is designed to help increase strength, power and anaerobic fitness for those that compete or train in mixed martial arts (MMA). These athletes not only need to be strong but also have the explosive power and stamina to perform at a high intensity for multiple 5 minute rounds. This programme uses a mixture of compound movements, plyometrics, sport specific movements and high intensity circuits over a 3 day split.

 DAY 1: Upper body

As well as a basic 5-10 minute light cardio warm up include some bodyweight and muscle activation exercises such as arm swings, spider crawls, crab walks, rotator cuff movements etc.

Bench press: Perform 2 warm up sets using a weight that is comfy for 12-15 reps then do 3 sets using a weight that is challenging for 6-8 reps.

In between each set of bench presses do a set of 10 explosive press ups. Place your hands either side of a low step and perform a press up, as you push back up jump your hands onto the step. Return your hands back to the floor and repeat. Perform the reps as fast as you can.

Rest for up to 1 minute between supersets.

Deadlifts: Perform 2 warm up sets using a weight that is comfy for 12-15 reps then do 3 sets using a weight that is challenging for 6-8 reps.

In between each set of deadlifts do a set of 10 jump pull ups. Stand under a pull up bar and jump up and perform one pull up before dropping down to the floor and repeating. Perform the reps as fast as you can. If you want to make this exercise even more anaerobic based and sports specific then perform one sprawl each time you hit the ground.

Clean and press:  Perform 3 sets of 6-8 reps with a challenging weight.

 In between sets of clean and presses perform 10 overhead medicine ball slams. Hold a heavy ball above your head with arms extended. Bring your arms down quickly and bend your knees slightly as you slam the ball into the ground. Catch the ball and repeat. Perform the reps as fast as you can.

High pulls: Perform 3 sets of 6-8 reps with a challenging weight.

Core circuit: Perform these 2 exercises back to back for 3 supersets. Rest for up to 1 minute between supersets.

Plank with up and down movement: Start in the basic plank position resting on your forearms and hold for 2 seconds and then push yourself up onto your hands with arms fully extended. Hold for another 2 seconds and then return to the start position and repeat for 10 reps.

Medicine ball Russian twists: Perform 20 reps.

Day 2: Lower body

As well as a basic 5-10 minute light cardio warm up include some muscle activation exercises and body weight movements such as prisoner squats, walking lunges, floor bridges, iron cross etc.

Barbell squats: Perform 2 warm up sets using a weight that is comfy for 12-15 reps then do 3 sets using a weight that is challenging for 6-8 reps.

In between sets of squats perform 10 plyometric step jumps. Stand in front of a step box or plyometric platform and jump 2 footed onto it aiming to land softly with knees bent. Step down and repeat. Perform the reps as fast as you can.

Reverse dumbbell lunges: Perform 2 warm up sets using a weight that is comfy for 10 reps per leg then do 3 sets using a weight that is challenging for 6-8 reps per leg.

In between sets of reverse lunges perform 20 jump lunges (10 per leg).

Side lunges: Perform 3 sets of 6-8 reps per leg with a challenging weight.

In between sets of side lunges perform 10 lateral side jumps. Stand next to a low step box or a kick shield stood on its side. Perform a 2 footed lateral jump over the object landing softly with knees bent on the other side. Perform the reps as fast as you can.

Stiff legged deadlifts: Perform 3 sets of 6-8 reps per leg with a challenging weight.

Core circuit: Perform these 2 exercises back to back for 3 supersets. Rest for up to 1 minute between supersets.

Medicine ball woodchops: Hold a medicine ball over your right shoulder and then contract your abdominals and twist the ball across your body to your left knee. Repeat for 10 reps and then repeat on the other side.

Hanging leg raises: Perform 10 reps.

Day 3: Circuit training

As well as a basic 5-10 minute light cardio warm up include some muscle activation exercises, body weight movements and S.AQ drills such as prisoner squats, walking lunges, side crawls, hip escapes, speed ladder drills etc.

Perform each of these 10 exercises back to back for 30 seconds. At the end of the tenth exercise, rest for 1 minute and then repeat for 3-5 rounds.

Walk over’s: Place both hands onto a medicine ball (use a low step box for an easier variation), take one hand off the ball and place it onto the floor. Perform a press up pushing yourself back onto the ball before repeating on the other side.

Jump squats: Perform a basic squat, as you stand up jump into the air as high as possible. When you land bend your knees and drop straight back into a squat and repeat.

Explosive get ups: Lay flat on the floor holding a medicine ball above your head. Quickly pull the ball over your head and sit up whilst at the same time pulling your feet under your bottom and exploding up onto your feet. Return to the ground and repeat.

Sprawls:

2 handed Kettlebell or dumbbell swings:

Jump lunges:

Rotating dumbbell shoudler presses: Hold the dumbbells at shoulder height with your palms facing towards you. Alternatively press the dumbbells up and across your body by rotating at your hips and extending your arm.  

Lateral jumps onto step box: Stand next to a step box and perform a 2 footed side jump landing softly on the box before jumping off to the other side. Repeat by jumping back the opposite way.

Dumbbell clean and presses:

Burpees: