Workout: Explosive Fitness (MMA)
Wednesday, September 1, 2010 at 15:26
Darryl Edwards in Calisthenics, MMA, Plyometric, Power, Speed, Strength, Workouts
This workout combines speed, strength, power, muscular endurance, balance and co-ordination at high intensity.
Warmup:
- 5 minute moderate row
- 10 Air Squats
- 10 Push-Ups
- 10 Forward Walking Lunges
- 10 Backward Walking Lunges
- 10 Sit-Ups
- 10 Back Extensions
- 10 Pull-Ups
Rest as required and aim for 100% effort. This variation will mimic the peaks and demands required for an MMA fight.
Workout: (Repeat circuit 3-6 times depending on ability)
- 1 bodyweight deadlift (e.g. 90kg)
- 6 Pull-Ups (1 x wide, 1 x narrow, 1 x underhand, 1 x overhand, 2 x alternate grip)
- 12 Box Jumps (16-24 inch box)
- 12 Press-Ups
- 45 second Dumbell overhead punches
- 1 minute flat out sprint
- Rest for 30 seconds
Finisher:
Notes:
* To perform a double under:
-
perform a normal rep (skip/jump rope)
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however jump up higher than usual with the rope revolving twice per jump
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minimal bending of the knees
-
keep torso as upright as possible throughout movement.
To substitute 100 double unders, do 400 single jumps, or perform 100 squat jumps.
Article originally appeared on Eat for Health, Move for Life : The Paleo Lifestyle (http://www.thefitnessexplorer.com/).
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