MMA - Strength & Conditioning Program - General
Exercise at your own risk
Remember to warm up - get physically warm.
Cool down - include stretches and foam rolling
Day 1
Exercise
Sets
Reps
Dumbbell Bench Press
2
Plyometric Press Ups
3
6
One Arm Row
3
10
15
Lunges
2
6
Vertical Jumps
2
Side Plank
2
6
45
secs
Rower
Notes
6 per leg. Make sure your legs are
warm first. Do lunges
explosively/powerfully
Squat down as low as possible, then
jump up as high as possible
Tabata
Intervals
2x4
mins
Tabata - 20 second sprints, with 10
second rest in between sprints. Do 8
sprints (total of 4 mins) - rest 1 min
then complete again
Sets
Reps
Notes
Day 2
Exercise
Front Squats
2
Push Press
3
6
Back Extensions
3
10
2x4
mins
2
6
45
secs
2x4
mins
Sprints
Tabata
Intervals
Vertical Jumps
Side Plank
Sprints
2
Tabata
Intervals
8
Day 3
Exercise
Sets
Reps
Weighted chin ups
2
8
Partial Deadlifts
3
6
High Pulls
3
6
Vertical Jumps
2
6
Cable wood chops
2
10
2x4
mins
Rower
Tabata
Intervals
Notes
10 each side
The above program is a general program, with exercises included for strength, endurance and
power.
Ideally a program should be periodised into phases which look to develop different measures of
MMA fitness in isolation.
For example, a power phase, would usually incorporate Olympic Lifts and plyometrics.
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