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Fighting Fitness - 3 MMA Style Workouts For The Athlete In All Of Us!
Times have changed, they have changed a lot! When I was growing up, all of the major fitness magazines had impressive physiques of Dorian Yates, Lee Labrada, and many more classic bodybuilders. While these physiques were completely unrealistic to attain, that did not stop me or many of my peers from trying.
Now is an exciting time, many more athletes and athletic physiques are becoming the ideal in our society. One segment of the athletic world that is making a big impact in reshaping the ideal physique is the Mixed Martial Arts world.
Instead of seeing famous bodybuilders you are just as likely to see MMA stars such as Forrest Griffin, Randy Couture, George St. Pierre or Rashad Evans. Unlike their bodybuilder predecessors, these athletes function as good as they look and demonstrate what smart and hard training can provide, both an impressive muscular body and athletic one at the same time.
How is this accomplished? There are many means in which one can obtain such a physique, and this article is going to outline three different workouts that can help you reach that goal. However, the overall focus has to be on athletic based training. This means you won't see a lot of machines or isolated muscle training, but don't worry though, you should see those mirror muscles become even bigger and stronger using these workouts.
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These Athletes Function As Good As They Look And
Demonstrate What Smart And Hard Training Can Provide.
Step 1: The Right Exercises
Getting off to the right start means having a philosophy of using the right exercises. Obtaining that athletic body means exercises that work more than one muscle at a time and exercises that may mix speed of movements. For example, dumbbell snatches and deadlifts train similar muscles, but the different speeds may be used for different purposes.
The right exercises will improve both strength, endurance and power in a variety of athletic means. Typically a leg extension machine has little carryover to the improved power or endurance of the legs. Therefore, different lunge variations, squats and explosive movements will move to the top of the list.
Last, the majority of the exercises will be done standing. The body is smart and when it is supported, fewer muscles are used. Therefore, machines and a lot of benches are going to be minimally used.
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Typically A Leg Extension Machine Has Very Little Carryover
To The Improved Power Or Endurance Of The Legs.
Step 2: Details, Details, Details
The difference between getting good results and great results usually has to do with all the details of training. This goes from the technique of the different lifts to all the variables in the program.
One of the most neglected aspects of training is the rest intervals between sets. Why are rest intervals so important? Often they dictate which energy systems are being trained, fitness qualities, mental toughness and fat loss/muscle gain changes.
Too many times lifters and athletes will simply perform a set of an exercise and walk around until they are bored enough to perform another set. There are so many positive changes missed by not actively adhering to set rest interval sets.
On the other side of the spectrum are those who try to make strength training into "cardio". Not taking any rest between sets greatly compromises the neurological side of training that is responsible for power and strength gains.
An environment of muscular endurance, strength/power and fat loss/muscle gain can be created by using a system I call Power Circuit Training. Taking the old time circuit training concept and apply it to more functional movement patterns we have a training routine that can satisfy all our training goals.
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The Difference Between Getting Good Results And Great
Results Usually Has To Do With All The Details Of Training.
Step 3: But I'm Not A Fighter
Fighting reaches into our deepest appreciation for gladiators. Almost since the beginning of time our cultures have forums for these great athletes, in today's society that means MMA. These athletes seem far more tangible to many of us than seven foot basketball players or 270-pound football players. Yet, their athleticism inspires us to want to be like them!
These workouts can be used by anyone who wants to be in exceptional shape. In the age of "Functional Training" these workouts address all our needs of fitness and give us the results that many programs promise, but fail to provide. They are more motivating, interesting, challenging and inspiring because the movements help anyone regain their inner athlete.
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Fighting Reaches Into Our
Deepest Appreciation For Gladiators.
Step 4: The Workouts
Most MMA athletes spend hours training all aspects of their sport; this means numerous martial arts and fighting styles. Therefore, spending an excessive amount of time in Strength and Conditioning programs can take away from their skill development and recovery.
The average person will face similar challenges with commitments to work, family, school, finances, etc. Because of the demands of these workouts they are meant to be done three days a week. Start with this amount and do not increase it until we speak about more advanced Fighting Fitness training methods.
Tips: How you perform the designed workouts is just as important as the technique within each exercise. These are circuits, so you perform a set of the first exercise, rest for the designated time frame and then move to the next exercise.
You repeat these circuits 3-to-4 times. The goal of these three workouts is to give us a solid base so we can move to more advanced means in future workouts. Having a good base must be established so the body can handle heavier weights, more explosive movements and more Fighting Fitness workouts!
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The Average Person Will Face Similar Challenges
With Commitments To Work, Family, School, Finances, Etc.
Workout 1
- Dumbbell Lunges: 3-4 sets of 30 reps 45 seconds rest
- Pull-ups: 3-4 sets of 10-12 reps 45 seconds rest
- Kettlebell Snatches: 3-4 sets of 15 reps 45 seconds rest
- SeeSaw Overhead Press: 3-4 sets of 10-12 reps 45 seconds rest
- Side Bridge: 3-4 sets of 30 reps 45 seconds rest
Workout 2
- Single Leg Squat: 3-4 sets of 6-8 reps 45 seconds rest
- Turkish Get-ups: 3-4 sets of 3-5 reps 45 seconds rest
- Lying Leg Curls: 3-4 sets of 10-15 reps 45 seconds rest
- Chin-ups: 3-4 sets of 8-10 reps 45 seconds rest
- Ab Roller: 3-4 sets of 10-12 reps 45 seconds rest
Workout 3
- Front Squat: 3-4 sets of 5-6 reps 45 seconds rest
- One Arm Dumbbell Bench Press: 3-4 sets of 30 reps 45 seconds rest
- Dumbbell Lunge: 3-4 sets of 8-12 reps 45 seconds rest
- Renegade Rows: 3-4 sets of 10-12 reps 45 seconds rest
- V-Ups: 3-4 sets of 8-10 reps 45 seconds rest
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Josh Henkin is the creator of Sandbag Fitness Systems (http://sandbagfitnesssystems.com). He has presented nationally in the fitness and sports enhancement fields and is the author of the High Octane Sandbag Training manual and DVD. He can be reached at Sandbagfitness@gmail.com
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