MMA and Boxing Training Routine
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ScribdTranslationsMMA and Boxing Training Routine
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ScribdTranslationsROUTINE FOR BOXING AND MMA
Training Summary:Training
Level: IntermediateMain objective
: muscle toneDays
per week:
6Type of exercise:
SplitDesigned by: M & S Writers
Workout Description:
This workout is designed for anyone into Boxing/MMA and combat sports.
It is a six-day routine based on two days of compound weights and four days
of intense cardio. This workout is for anyone at an intermediate level and
beginners should do a 12 week beginner routine at least. Before trying this.
It was taken into account that most people would be in the appropriate
training classes so that the day of that class could count as a day in this
cardio routine.
Reps can be adjusted to fit your goals:
Strength = 4-6 repsMuscle
Gain = 7-12 repsEndurance
= 15-20 repsTraining ScheduleMonday
:
Weight TrainingTuesday: Cardio/Wrestling
PracticeWednesday: Cardio/Wrestling
PracticeThursday:
Weight TrainingFriday: Cardio/Wrestling
PracticeSaturday: Cardio/Wrestling
PracticeSunday: Day off
Monday and Thursday: Weight training
Monday: Legs, back and grip
Legs
Exercise Series Repetitions
Squats 4 15-20
Press 4 15-20
Femoral lying down 4 15-20
Standing twins 5 15-20
Back Series Repetitions
Pull-ups 4 15-20
Chest pull 4 15-20
Gironde rowing 4 15-20
One-armed rowing 4 15-20
Hypertension 4 15-20
Grip
Exercise Series Repetitions
Hand Grips 4 30 (slow)
Thursday: Chest, Shoulders and Triceps
Chest
Exercise Series Repetitions
Bench Press 4 15-20
Incline press with dumbbells. 4 15-20
Shoulders
Exercise Series Repetitions
Military Press 4 15-20
Shoulder Press 4 15-20
Rowing around the neck 4 15-20
Shrinkages 4 15-20
Triceps
Exercises Series Repetitions
Funds 4 15-20
Press closed 4 15-20
Tuesday and Friday: Cardio and training bag/pad
30 Minute Fight Practice Using Bag or Training Pad
Example for a boxing practice:
3 minutes of quick jabs
1 minute break
3 minutes of strong blows
1 minute break
3 minutes of freestyle
Repeat as many times as possible. Finish with 30 minutes of jogging.
Wednesday and Saturday: Cardio and martial arts
45 Minute Fight
PracticeExample for a martial arts practice:
Warm up using your favorite combination of katas
30 seconds rest
3 minutes of punching a training bag
1 minute break
3 minutes of strong blows
1 minute break
3 minutes of freestyle
Repeat as many times as possible. Finish with 100 or 200 meter sprints.
Common questions
Powered by AIIncluding both fight practice with bag/pad and martial arts practice in the training routine ensures that athletes develop both technical skills and physical conditioning. Bag/pad work focuses on applying striking techniques with accuracy and force, reinforcing practical fighting skills in a controlled environment. Martial arts practice adds variety by teaching movement patterns and combinations through katas, enhancing agility and coordination. Together, these practices ensure a well-rounded development of technical expertise and functional fitness needed for combat sports .
The specific weight training exercises for legs, back, and grip are chosen for their compound nature and effectiveness in muscle tone and strength. Squats and leg presses are excellent for building lower body strength, supporting powerful movements and stability in combat sports. Back exercises like pull-ups and rowing enhance upper body strength and back muscle development, critical for maintaining posture and delivering strong strikes. Grip exercises, such as hand grips, improve hand and forearm strength, essential for maintaining control and power in strikes and grappling . These exercises collectively target critical muscle groups, supporting the overall demands of boxing and MMA.
The routine includes a planned rest day on Sunday, which is integral for recovery, as it allows the body to repair and strengthen muscles used during the week's intensive sessions. This balance helps avoid overtraining, reduces the risk of injury, and improves overall performance. For intermediate-level athletes, having a dedicated rest day enhances long-term progress and readiness for subsequent sessions, sustaining their physical and mental well-being .
The specified rep ranges for each muscle group during weight training days allow athletes to focus on muscle endurance (15-20 reps) necessary for repeated force generation in fights without fatigue. This endurance is crucial for maintaining performance over extended rounds. By training within these ranges, the workouts enhance the muscles' ability to sustain activity over longer periods while supporting the explosive movements required in combat sports .
Combining weight training and cardio in the routine is highly effective for intermediate-level boxing/MMA athletes as it addresses multiple components of fitness. The weight training days focus on building muscle and increasing strength, crucial for the power needed in combat sports. The cardio and martial arts days increase cardiovascular endurance and practice combat techniques, directly enhancing performance in the ring . This comprehensive approach ensures balanced development and improves overall athletic performance.
Grip training strengthens the hands and forearms, enhancing one's ability to maintain strong holds during grappling and delivering powerful punches. In boxing/MMA, a strong grip is essential for effective clinch work and weapon handling. This program prioritizes grip strength with dedicated exercises performed in high repetitions, such as hand grips with slow reps, ensuring athletes develop the necessary grip endurance and strength for competitive combat situations .
Freestyle practice on cardio days allows athletes to spontaneously combine different techniques, fostering adaptability and creativity in combat scenarios. It encourages athletes to think critically and make quick decisions, simulating the unpredictable nature of actual fights. This practice enhances mental acuity and adaptability, as athletes learn to seamlessly integrate various fight techniques, improving their skillset and flexibility in real-time performance .
Cardiovascular endurance is crucial in boxing and MMA because it allows athletes to maintain high-intensity performance throughout rounds of a match, helping them sustain energy, recover quicker, and execute techniques effectively over time. This training regimen addresses cardiovascular endurance by dedicating four days to intense cardio activities, including fight practices, jogging, and sprints. These sessions enhance aerobic capacity and stamina, ensuring athletes can endure the demanding nature of combat sports competitions .
The repetition range for exercises in the boxing/MMA training program should be adjusted depending on the trainee's goals. For strength, perform 4-6 reps; for muscle gain, target 7-12 reps; and for endurance, aim for 15-20 reps . This variety in repetition helps tailor the workout to the desired fitness outcome, whether it be increased strength, muscle growth, or enhanced endurance.
The main objective of the boxing and MMA training routine is muscle tone. The weekly schedule is structured as follows: it includes six days of exercise per week, divided into two days focused on compound weight exercises (Monday and Thursday) and four days dedicated to intense cardio activities (Tuesday, Wednesday, Friday, and Saturday). This arrangement helps to balance muscle building and cardiovascular endurance, which is essential for combat sports training.