MMA lifting

MMA Weight Training

What is the best way to lift weights for mixed martial arts? That can be a difficult question to answer. We feel like your lifting should change from fight to fight. Plus many fighters are injured or could be fighting in a championship fight that contains more rounds so its good to mix it up. Here is great MMA workout that you can do when you are not training for a fight. Don’t forget about post workout nutrition. Try to always drink a shake with protein and carbs after each workout.

DAY 1 UPPER BODY

Thick bar bench press 5 sets of 3-5 reps
Incline press 3 sets of 6-10 reps
Barbell rows 4 sets of 10-15 reps
Seated dumbbell power cleans 3 sets of 12-15 reps
Hanging leg raises 3 sets to failure

DAY 2 LOWER BODY

BOX SQUATS 5 sets of 5 reps
Step Ups 4 sets 15
Leg Curl 4 sets of 10 reps
Weighted Abdominal exercise 3 sets to failure

DAY 3 UPPER BODY

Bodyweight Dips 3 sets to failure
Skull Crushers 3 sets of 15 reps
Chin ups 3 sets to failure
Dumbbell Shoulder Press 3 sets of 15 reps
Hammer Curls 3 sets of 15 reps
Weighted Abdominal exercise 3 sets to failure

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