Goal: Sport Specific Strength
Overview: The MPL MMA Training Program is designed to develop sport-specific strength, sport-specific power, and movement & conditioning across the off-season, pre-season, and during the season. Follow this comprehensive 3-day program, in conjunction with the MMA Nutrition Plan, to see optimal improvement in performance.
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Core Strength
Name: Bear Crawls Side To Side
SETs: 4
Reps: 1 min
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Punching
Name: Left Jab
SETs: 4
Reps: 1 min
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Punching
Name: Right Jab
SETs: 4
Reps: 1 min
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Core Strength
Name: Dumbbell Four Point Hold Left Go Arounds
SETs: 4
Reps: 2 min
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Core Strength
Name: Dumbbell Four Point Hold Right Go Arounds
SETs: 4
Reps: 2 min
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Lower Strength
Name: Step Ups
SETs: 4
Reps: 20
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Upper Strength
Name: Kneeling Single Arm Press Left
SETs: 4
Reps: 4
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Upper Strength
Name: Kneeling Single Arm Press Right
SETs: 4
Reps: 4
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Upper Power
Name: Banded Power Rows
SETs: 4
Reps: 6
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Lower Strength
Name: Single Leg Deadlift Left
SETs: 5
Reps: 8
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Lower Strength
Name: Single Leg Deadlift Right
SETs: 5
Reps: 8
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Upper Strength
Name: Clean
SETs: 4
Reps: 8
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Full Body Strength
Name: Trap Bar/Barbell Deadlift
SETs: 6
Reps: 8
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Upper Strength
Name: Weighted Pull Ups
SETs: 3
Reps: 8
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Core Strength
Name: Bicycle Crunches
SETs: 3
Reps: 25
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Upper Power
Name: Med Ball Slams
SETs: 3
Reps: 6
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Upper Strength
Name: Push Up Ball Left
SETs: 4
Reps: 10
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Upper Strength
Name: Push Up Ball Right
SETs: 4
Reps: 10
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