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spongey2
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This is not mine. It belongs to "The2Crippler" but I thought it made some really good points especially for the MMA athlete and people interested in the ultimate functional strength.
I've seen some real sh!tty weight routines posted here in the past. I have honed this program over many years, and it has proven to be very effective for the martial sports. Try it for yourself to see the real results!
Routine A - Legs & chest
Calf raises - The most important excersize as your calves are the foundation of your power in 80% of MMA situations. If you dont want strong calves you may as well not bother lifting.
Knee curls - It is vital to have strong knee muscles for kicking and shooting.
Hamstring curls - You cant realistically think you can hold someone in your guard for an extended time if you neglect the main muscle used in the technique.
Decline dumbbell press - Works the lower chest, the very muscle used for GnP.
Cable crossovers - Not directly related to a fighting technique, but is great for general upperbody strength.
Routine B - Shoulder, bicep and tricep
Dumbbell raises - You gotta have strong delts for stand up punching power.
Shrugs - Keep those hands up!
Preacher curls and hammer curls - no explaination needed.
Cable push downs - Tricep strength is often neglected in the martial arts. Only by training triceps can you appreciate their strength value.
Sets of 10, and 10 reps for all exerceizes. Never work to failure as this easily causes injury and is over-training. Do each routine twice a week.
You may have noticed I do not train certain body parts at all. This is because they are not very important for the martial sports.
As you are doing so many sets, it elimates the need for doing any other type of cardio specific training you could be tricked into partaking.
I've seen some real sh!tty weight routines posted here in the past. I have honed this program over many years, and it has proven to be very effective for the martial sports. Try it for yourself to see the real results!
Routine A - Legs & chest
Calf raises - The most important excersize as your calves are the foundation of your power in 80% of MMA situations. If you dont want strong calves you may as well not bother lifting.
Knee curls - It is vital to have strong knee muscles for kicking and shooting.
Hamstring curls - You cant realistically think you can hold someone in your guard for an extended time if you neglect the main muscle used in the technique.
Decline dumbbell press - Works the lower chest, the very muscle used for GnP.
Cable crossovers - Not directly related to a fighting technique, but is great for general upperbody strength.
Routine B - Shoulder, bicep and tricep
Dumbbell raises - You gotta have strong delts for stand up punching power.
Shrugs - Keep those hands up!
Preacher curls and hammer curls - no explaination needed.
Cable push downs - Tricep strength is often neglected in the martial arts. Only by training triceps can you appreciate their strength value.
Sets of 10, and 10 reps for all exerceizes. Never work to failure as this easily causes injury and is over-training. Do each routine twice a week.
You may have noticed I do not train certain body parts at all. This is because they are not very important for the martial sports.
As you are doing so many sets, it elimates the need for doing any other type of cardio specific training you could be tricked into partaking.
