Workout Routine

Free

8-Week Strength Training Program for the MMA Athlete

by karppitom

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Rest times and 1RM% are place holders, supersets will be added once Hardy has the functionality.

Copied from: https://www.elitefts.com/education/8-week-strength-training-program-for-the-mma-athlete/

*you'll be training three days a week. If you can only train two times a week, then omit Day 2. *

Weeks 1-4

Day 1

1a Front Squats 3x5

1b Broad Jump 3x5

2a Bench Press 3x5

2b Med Ball Chest Throw 3x5

3 Barbell Row 3x8

4 Farmers Walk 3x50ft

5a KB Swing 3x10

5b 4-Way Neck Machine 3x10e or Neck Harness 3x20

Day 2

1 Sandbag Carry 3x100ft

2a SSB Goodmorning 3x10

2b Rear Delt Machine/Fly 3x15

3 Rope Pull-ups 4x10 or Regular Pull-ups

4 Barbell 45-degree Back Raise 3x8

5a Fat Grip Barbell Curl 3x10

5b Fat Grip Rope Pressdowns 3x15

Day 3

1a Deadlift 3x5

1b Split Jumps 3x3 each - This is a jumping lunge, switch feet in air

2a Log One Motions 3x5 or Barbell Clean and Press

2b Overhead Med Ball Throw 3x5

3a Fat Grip Inverted Row 3x10

3b DB shrugs 3x10 - Hold top 2 sec, use straps

4a Landmine Rotations 3x12

4b Med Ball Rotational Throw 3x3e

5 Wrist Roller 3xmax

Weeks 5-8

Day 1

1a Pause SSB Squats 3x6 - I prefer chains added here, 2-sec pause at bottom

1b Lateral Jumps/Bounds 3x6 (3 each side)

2a Bench Press 4x4

2b Explosive Push-up 4x4 - These can be done clapping or preferably up to an object a few inches off the ground

3 One-Arm Dumbbell Row 4x8e

4 Suitcase Farmers Walk 3x50ft each

5a KB Swing 3x15

5b 4-Way Neck Machine 3 x 10e or Neck Harness 3x20

Day 2

1 Sandbag Over Shoulder or Stone to Shoulder 3x6 (3 each side)

2a Dumbbell RDL 3x10

2b Cable Face Pull 3x15

3 Fat Grip Pull-ups 4x10

4 Prone Superman 3x20

5a Fat Grip Barbell Curl 3x10

5b Fat Grip Rope Pressdowns 3x15

Day 3

1a Deadlift 4x4

1b Box jumps 4x4

2a Log One Motions 3x7 or Barbell Clean and Press

2b Double Kettlebell Snatch 3x10

3a Meadows Row 4x8

3b DB Shrugs 4x10 - Hold top 2 sec, use straps

4a Landmine Rotations 3x15

4b Medball Rotational Throw 3x3e

5 Wrist Roller 3xmax

Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffacted
Light
Moderate
High
Very High

Workouts

Weeks 1-4 Day 1

front squat

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
115 lbs
5
20 sec
2
75% 1RM
115 lbs
5
20 sec
3
75% 1RM
115 lbs
5
20 sec

front squat

3×5

Broad Jump

Set
Reps
Rest time
1
5
120 sec
2
5
120 sec
3
5
120 sec

Broad Jump

3×5

bench press

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
115 lbs
5
20 sec
2
75% 1RM
115 lbs
5
20 sec
3
75% 1RM
115 lbs
5
20 sec

bench press

3×5

Med Ball Chest Throw

Set
Reps
Rest time
1
5
120 sec
2
5
120 sec
3
5
120 sec

Med Ball Chest Throw

3×5

barbell row

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
115 lbs
8
60 sec
2
75% 1RM
115 lbs
8
60 sec
3
75% 1RM
115 lbs
8
60 sec

barbell row

3×8

farmer's carry

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
19 lbs
15
60 sec
2
75% 1RM
19 lbs
15
60 sec
3
75% 1RM
19 lbs
15
60 sec

farmer's carry

3×15

swing

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
20 lbs
10
10 sec
2
55% 1RM
20 lbs
10
10 sec
3
55% 1RM
20 lbs
10
10 sec

swing

3×10

Neck

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
60 lbs
20
60 sec
2
55% 1RM
60 lbs
20
60 sec
3
55% 1RM
60 lbs
20
60 sec

Neck

3×20

Weeks 1-4 Day 2

Sandbag Carry

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
20 lbs
30
100 sec
2
55% 1RM
20 lbs
30
100 sec
3
55% 1RM
20 lbs
30
100 sec

Sandbag Carry

3×30

good morning

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
85 lbs
10
100 sec
2
55% 1RM
85 lbs
10
100 sec
3
55% 1RM
85 lbs
10
100 sec

good morning

3×10

Rear Delt Machine/Fly

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
27 lbs
15
100 sec
2
60% 1RM
27 lbs
15
100 sec
3
60% 1RM
27 lbs
15
100 sec

Rear Delt Machine/Fly

3×15

Pull-ups

Set
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec
4
10
100 sec

Pull-ups

4×10

Barbell 45-degree Back Raise

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
75 lbs
8
100 sec
2
50% 1RM
75 lbs
8
100 sec
3
50% 1RM
75 lbs
8
100 sec

Barbell 45-degree Back Raise

3×8

Fat Grip Barbell Curl

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
85 lbs
10
100 sec
2
55% 1RM
85 lbs
10
100 sec
3
55% 1RM
85 lbs
10
100 sec

Fat Grip Barbell Curl

3×10

Fat Grip Rope Pressdowns

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
25 lbs
15
100 sec
2
55% 1RM
25 lbs
15
100 sec
3
55% 1RM
25 lbs
15
100 sec

Fat Grip Rope Pressdowns

3×15

Weeks 1-4 Day 3

deadlift

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
115 lbs
5
100 sec
2
75% 1RM
115 lbs
5
100 sec
3
75% 1RM
115 lbs
5
100 sec

deadlift

3×5

Split Jumps

Set
Reps
Rest time
1
3
100 sec
2
3
100 sec
3
3
100 sec

Split Jumps

3×3

clean and push

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
85 lbs
5
100 sec
2
55% 1RM
85 lbs
5
100 sec
3
55% 1RM
85 lbs
5
100 sec

clean and push

3×5

Overhead Med Ball Throw

Set
Reps
Rest time
1
5
100 sec
2
5
100 sec
3
5
100 sec

Overhead Med Ball Throw

3×5

Fat Grip Inverted Row

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
14 lbs
10
100 sec
2
55% 1RM
14 lbs
10
100 sec
3
55% 1RM
14 lbs
10
100 sec

Fat Grip Inverted Row

3×10

shrug

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
14 lbs
10
100 sec
2
55% 1RM
14 lbs
10
100 sec
3
55% 1RM
14 lbs
10
100 sec

shrug

3×10

Landmine Rotations

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
85 lbs
12
100 sec
2
55% 1RM
85 lbs
12
100 sec
3
55% 1RM
85 lbs
12
100 sec

Landmine Rotations

3×12

Med Ball Rotational Throw

Set
Reps
Rest time
1
3
100 sec
2
3
100 sec
3
3
100 sec

Med Ball Rotational Throw

3×3

Wrist Roller

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
25 lbs
5 +
amrap
100 sec
2
55% 1RM
25 lbs
5 +
amrap
100 sec
3
55% 1RM
25 lbs
5 +
amrap
100 sec

Wrist Roller

3×5+

Weeks 5-8 Day 1

Pause Squat

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
120 lbs
6
100 sec
2
80% 1RM
120 lbs
6
100 sec
3
80% 1RM
120 lbs
6
100 sec

Pause Squat

3×6

Lateral Jumps/Bounds

Set
Reps
Rest time
1
6
100 sec
2
6
100 sec
3
6
100 sec

Lateral Jumps/Bounds

3×6

bench press

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
90 lbs
4
100 sec
2
60% 1RM
90 lbs
4
100 sec
3
60% 1RM
90 lbs
4
100 sec
4
60% 1RM
90 lbs
4
100 sec

bench press

4×4

Explosive Push-up

Set
Reps
Rest time
1
4
100 sec
2
4
100 sec
3
4
100 sec
4
4
100 sec

Explosive Push-up

4×4

One-Arm Dumbbell Row

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
14 lbs
8
100 sec
2
55% 1RM
14 lbs
8
100 sec
3
55% 1RM
14 lbs
8
100 sec
4
55% 1RM
14 lbs
8
100 sec

One-Arm Dumbbell Row

4×8

suitcase carry

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
20 lbs
15
100 sec
2
55% 1RM
20 lbs
15
100 sec
3
55% 1RM
20 lbs
15
100 sec

suitcase carry

3×15

swing

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
20 lbs
14
100 sec
2
55% 1RM
20 lbs
14
100 sec
3
55% 1RM
20 lbs
14
100 sec

swing

3×14

Neck

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
60 lbs
20
100 sec
2
55% 1RM
60 lbs
20
100 sec
3
55% 1RM
60 lbs
20
100 sec

Neck

3×20

Weeks 5-8 Day 2

Sandbag Over Shoulder

Set
Reps
Rest time
1
6
100 sec
2
6
100 sec
3
6
100 sec

Sandbag Over Shoulder

3×6

Dumbbell RDL

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
14 lbs
10
100 sec
2
55% 1RM
14 lbs
10
100 sec
3
55% 1RM
14 lbs
10
100 sec

Dumbbell RDL

3×10

face pull

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
25 lbs
15
100 sec
2
55% 1RM
25 lbs
15
100 sec
3
55% 1RM
25 lbs
15
100 sec

face pull

3×15

Fat Grip Pull-ups

Set
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec
4
10
100 sec

Fat Grip Pull-ups

4×10

Prone Superman

Set
Reps
Rest time
1
20
100 sec
2
20
100 sec
3
20
100 sec

Prone Superman

3×20

Fat Grip Barbell Curl

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
85 lbs
10
100 sec
2
55% 1RM
85 lbs
10
100 sec
3
55% 1RM
85 lbs
10
100 sec

Fat Grip Barbell Curl

3×10

Fat Grip Rope Pressdowns

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
25 lbs
15
100 sec
2
55% 1RM
25 lbs
15
100 sec
3
55% 1RM
25 lbs
15
100 sec

Fat Grip Rope Pressdowns

3×15

Weeks 5-8 Day 3

deadlift

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
85 lbs
4
100 sec
2
55% 1RM
85 lbs
4
100 sec
3
55% 1RM
85 lbs
4
100 sec
4
55% 1RM
85 lbs
4
100 sec

deadlift

4×4

Box jumps

Set
Reps
Rest time
1
4
100 sec
2
4
100 sec
3
4
100 sec
4
4
100 sec

Box jumps

4×4

clean and push

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
85 lbs
7
100 sec
2
55% 1RM
85 lbs
7
100 sec
3
55% 1RM
85 lbs
7
100 sec

clean and push

3×7

Double Kettlebell Snatch

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
20 lbs
10
100 sec
2
55% 1RM
20 lbs
10
100 sec
3
55% 1RM
20 lbs
10
100 sec

Double Kettlebell Snatch

3×10

Meadows Row

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
85 lbs
8
100 sec
2
55% 1RM
85 lbs
8
100 sec
3
55% 1RM
85 lbs
8
100 sec
4
55% 1RM
85 lbs
8
100 sec

Meadows Row

4×8

shrug

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
14 lbs
10
100 sec
2
55% 1RM
14 lbs
10
100 sec
3
55% 1RM
14 lbs
10
100 sec
4
55% 1RM
14 lbs
10
100 sec

shrug

4×10

Landmine Rotations

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
85 lbs
15
100 sec
2
55% 1RM
85 lbs
15
100 sec
3
55% 1RM
85 lbs
15
100 sec

Landmine Rotations

3×15

Med Ball Rotational Throw

Set
Reps
Rest time
1
3
100 sec
2
3
100 sec
3
3
100 sec

Med Ball Rotational Throw

3×3

Wrist Roller

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
25 lbs
5 +
amrap
100 sec
2
55% 1RM
25 lbs
5 +
amrap
100 sec
3
55% 1RM
25 lbs
5 +
amrap
100 sec

Wrist Roller

3×5+