Goal: Movement & Conditioning
Overview: The 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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Upper Strength
Name: Push Ups
SETs: 4
Reps: 15
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Movement Patterns
Name: Burpee Side Roll
SETs: 4
Reps: 1 min
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Movement Patterns
Name: Back Dead Bug
SETs: 4
Reps: 20
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Lower Strength
Name: Single Leg Deadlift Left
SETs: 4
Reps: 8
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Lower Strength
Name: Single Leg Deadlift Right
SETs: 4
Reps: 8
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Endurance
Name: Paced Run
SETs: 1
Reps: 20 min
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Strength
Name: Weighted Chin Ups
SETs: 3
Reps: 6
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Upper Strength
Name: Single Leg Shoulder Press Left
SETs: 2
Reps: 6
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Upper Strength
Name: Single Leg Shoulder Press Right
SETs: 2
Reps: 6
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Lower Strength
Name: Walking Lunges
SETs: 4
Reps: 12
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Core Strength
Name: Paloff Press And Hold Left
SETs: 5
Reps: 30 secs
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Core Strength
Name: Paloff Press And Hold Right
SETs: 5
Reps: 30 secs
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Upper Power
Name: Plyo Bench Push Ups
SETs: 4
Reps: 20
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Endurance
Name: Paced Run
SETs: 1
Reps: 5 min
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Upper Power
Name: Banded Pull Backs
SETs: 4
Reps: 20
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Endurance
Name: Paced Run
SETs: 4
Reps: 10 min
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Core Strength
Name: Bear Crawl Side Ways
SETs: 4
Reps: 20
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Endurance
Name: Paced Run
SETs: 1
Reps: 15 min
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