Intermediate Boxing and MMA Training Plan
Translated by
ScribdTranslationsIntermediate Boxing and MMA Training Plan
Translated by
ScribdTranslationsBOXING AND MMA ROUTINE
Training summary:
Training Level: Intermediate
Main objective: muscle tone
Days per week: 6
Type of exercise: Split
Designed by: M & S Writers
Training description:
This training is designed for anyone in Boxing / MMA
and combat sports. It is a six-day routine based on two days of
compound weight and four days of intense cardio. This training 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 classes of
appropriate training so that that day's class could count as a
day in this cardio routine.
Repetitions can be adjusted to suit your goals:
Strength = 4-6 repetitions
Gaining muscle = 7.12 repetitions
Resistance = 15-20 repetitions
Training Schedule
Monday: Weight training
Tuesday: Cardio / Fighting Practice
Wednesday: Cardio / Wrestling Practice
Thursday: Weight training
Friday: Cardio / Fight Practice
Saturday: Cardio / Fighting Practice
Sunday: Day off
MoonIt is Thursday: Weight training
Monday: Legs, back, and grip
Legs
Exercise Series Repetitions
Squats 4 15-20
Press 4 15-20
Lying femoral 4 15-20
Standing twins 5 15-20
Back Series Repetitions
Pull-ups 4 15-20
Chest pull 4 15-20
Remo Gironda 4 15-20
One-handed rowing 4 15-20
Hypertensions 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
Inclined press with dumbbells. 4 15-20
Shoulders
Exercise Series Repetitions
Military Press 4 15-20
Shoulder press 4 15-20
Neck raft 4 15-20
Shrinking 4 15-20
Triceps
Exercises Series Repetitions
Funds 4 15-20
Closed press 4 15-20
Tuesday and Friday: Cardio and training bag/pad
30-minute fighting practice using a bag or pad
training
Example for a boxing practice:
3 minutes of quick jabs
1 minute of rest
3 minutes of strong punches
1 minute of rest
3 minutes of freestyle
Repeat as many times as possible. End with 30 minutes of jogging.
Wednesday and Saturday: Cardio and martial arts
45-minute fight practice
Example for a martial arts practice:
Warm up using your preferred combination of katas
30 segundos de descanso
3 minutes of strikes on a training bag
1 minute of rest
3 minutes of strong blows
1 minute of rest
3 minutes of freestyle
Repeat as many times as possible. End with sprints of 100 or 200.
subways.