Goal: Sport Specific Power
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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Movement Patterns
Name: Gorillas
SETs: 4
Reps: 20
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Movement Patterns
Name: Single Leg Surrender Right
SETs: 4
Reps: 20
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Movement Patterns
Name: Single Leg Surrender Left
SETs: 4
Reps: 20
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Endurance
Name: Skipping
SETs: 4
Reps: 1 min
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Power
Name: Med Ball Triple Extension Slam
SETs: 3
Reps: 20
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Lateral Movement
Name: Skater Ball Slam
SETs: 3
Reps: 30 secs
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Full Body Strength
Name: Clean
SETs: 5
Reps: 6
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Upper Strength
Name: Push Press
SETs: 5
Reps: 6
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Upper Strength
Name: Row To Push Up
SETs: 3
Reps: 6
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Upper Strength
Name: Devils Press
SETs: 3
Reps: 6
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Punching
Name: Shadow Punches Left
SETs: 4
Reps: 1 min
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Punching
Name: Shadow Punches Right
SETs: 4
Reps: 1 min
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Functional Power
Name: Med Ball Skater To Throw Left
SETs: 4
Reps: 1 min
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Functional Power
Name: Med Ball Skater To Throw Right
SETs: 4
Reps: 1 min
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Functional Power
Name: Med Ball Triple Extension Slam
SETs: 4
Reps: 6
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Functional Power
Name: Med Ball Skaters
SETs: 4
Reps: 1 min
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Punching
Name: Shadow Hooks Left
SETs: 5
Reps: 1 min
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Punching
Name: Shadow Hooks Right
SETs: 5
Reps: 1 min
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