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MMA Specific
Sport
Intermediate
Machine strength
Plan Details
The MMA Specific routine by Ness009 is a 8 day workout plan. It is an intermediate level plan to achieve sport fitness goals.
MMA is a sport the unifies the bodies different qualities in SPEED, STRENGTH, ENDURANCE, FLEXIBILITY, EXPLOSIVE, AND ISOMETRIC motions. This a routine that through my research I've found is best for me. I'm a heavy striker with some decent ground work. With that being said I'm strong and quick on my feet and looking to be stronger on the ground. So most of this will probably consist most of striking mindset and the strength to get back up and away from the ground. This routine may evolve in the future to a different aspect and I will continue to edit it or add more or different options to it.
Routine detail
Any
Isometrics and Strikes
Est. 240 min
19 exercises
Push-Up to Side Plank
3 Sets x 8 Reps
Plank
3 Sets
Forearm Plank with Hip Abduction
3 Sets x 8 Reps
Plyo Push-Up
3 Sets x 8 Reps
Isometric Push Up hold
3 Sets x 8 Reps
Isometric Squat
3 Sets x 8 Reps
Isometric V Sit
3 Sets x 8 Reps
Isometric Pull Up Hold
3 Sets x 8 Reps
Box Jumps
3 Sets x 8 Reps
Band Punches
3 Sets x 8 Reps
Jump Rope
1 Set
Boxing
1 Set
Boxing
1 Set
Jump Rope
1 Set
Boxing
1 Set
Jump Rope
1 Set
Boxing
1 Set
Jump Rope
1 Set
Jump Rope
1 Set
Any
Kicks, Knees, Lifts, Throws, Abs
Est. 91 min
15 exercises
Barbell Squat
3 Sets x 8 Reps
Box Jumps
3 Sets x 8 Reps
Box Jumps
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Standing Single Leg Lift
3 Sets x 8 Reps
Leg Lift On Pull Up Bar
3 Sets x 8 Reps
Knee Strike On All Fours
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Bench Weighted Decline Crunch
3 Sets x 8 Reps
Windshield Wipers
3 Sets x 8 Reps
Any
strentghing neck, arms, and abs
Est. 157 min
26 exercises
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
No hand shrug (Smith Machine)
3 Sets x 8 Reps
Close Grip Barbell Incline Press
3 Sets x 8 Reps
Cable External Rotation
3 Sets x 8 Reps
Barbell Reverse Curl
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Barbell Wrist Curl (Palms Down)
3 Sets x 8 Reps
Barbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Cable Crunch Kneeling Rotation
3 Sets x 8 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 8 Reps
Decline Bench Weighted Twist
3 Sets x 8 Reps
Cable Reverse Wood Chop
3 Sets x 8 Reps
Plank
3 Sets
Windshield Wiper
3 Sets x 8 Reps
Side Bridge
3 Sets
Cable Punch
3 Sets x 8 Reps
Straight Leg Sit Up
3 Sets x 8 Reps
Push Up Plus
3 Sets x 8 Reps
Lateral Neck Flexion
3 Sets x 8 Reps
Isometric Push Up hold
3 Sets x 8 Reps
Neck Extension
3 Sets x 8 Reps
Cable Uppercut Punch
3 Sets x 8 Reps
Neck Flexion
3 Sets x 8 Reps
Strengthening Jaw
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Any
Grabs, Pulls, Chokes, Counter Moves Abs
Est. 134 min
22 exercises
Pull-Up
3 Sets x 8 Reps
Cable Grip Lat Pulldown (Narrow Grip)
3 Sets x 8 Reps
Leg Lift On Pull Up Bar
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Forearm Ab Strap Hang Knee Raise
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Sissy Squat
3 Sets x 8 Reps
Bodyweight Squat
3 Sets x 8 Reps
Wall Squat
3 Sets x 8 Reps
Reverse Calf Raise
3 Sets x 8 Reps
Bridge
3 Sets
Single-Leg Glute Bridge
3 Sets x 8 Reps
Lying Rib Cage Expansion With Weight
3 Sets x 8 Reps
One-Knee to Chest (Supine)
3 Sets x 8 Reps
Bent Knee Hip Raise
3 Sets x 8 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 8 Reps
Any
Advanced Basic Circuit
Est. 16 min
6 exercises
Dumbbell clean and press
1 Set x 15 Reps
Dumbbell Bent-Over Row (Palms in)
1 Set x 15 Reps
Close Grip Barbell Bench Press
1 Set x 15 Reps
Lying Rib Cage Expansion With Weight
1 Set x 50 Reps
Partial Squat
1 Set x 15 Reps
Sit-Up
1 Set x 15 Reps
Any
Kicking Circuit
Est. 13 min
5 exercises
Partial Squat
1 Set x 15 Reps
Sit-Up
1 Set x 15 Reps
Knee Strike On All Fours
1 Set x 15 Reps
Standing Single Leg Lift
1 Set x 15 Reps
Lying Rib Cage Expansion With Weight
1 Set x 50 Reps
Any
Boxing Circuit
Est. 13 min
5 exercises
Medicine Ball Situp
1 Set x 15 Reps
Dumbbell Wrist Curl (Palms Down)
1 Set x 15 Reps
Cable Punch
1 Set x 15 Reps
Lying Rib Cage Expansion With Weight
1 Set x 50 Reps
Partial Squat
1 Set x 15 Reps
Any
Ground Fighting Circuit
Est. 7 min
1 exercise
Machine Leg Press
3 Sets x 8 Reps
