The Mixed Martial Arts Structure
– STRENGTH PROGRAM –
PHASE -1 TYPE
Building a solid foundation
-Increase The Strength
-Developing Skills
-Low Impact Plyometric
-Low Intensity
-Prevent Injury
PHASE -2 TYPE
Progression in volume and intensity
-Increase The Power
-Increase Speed
-Skills Progression
-Advancing the complexity
-Low Intensity
PHASE -3 TYPE
Focus on the fight game
-Increase The Strength and Power
-Increase Speed
-Integrate Fight Skills
-Fight-specific movements
-High Intensity
-Low Volume
PHASE -1 TYPE
Building a solid foundation
-Increase The Strength
-Developing Skills
-Low Impact Plyometric
-Low Intensity
-Prevent Injury
Back Lunge To Knee Jumps – 10X each leg
Skater Jumps – 10x
Squat Tuck Jump – 10x
Single Leg Glute Bridge With Wall – 10x each leg
– REPEAT 4X –
Arm/Leg Raise Push-Ups – 10X
Wall Slides – 10X
– REPEAT 4X –
Medicine Ball Slams – 10X
Band Lateral Raises – 10X
– REPEAT 4X –
Bicycles Sit-Ups – 30sec.
Plank Hold – 30sec.
– REPEAT 4X –
PHASE -2 TYPE
Progression in volume and intensity
-Increase The Power
-Increase Speed
-Skills Progression
-Advancing the complexity of the movements
-Low Intensity
Jump Lunges – 10X
Side Lunges – 10X
Single Leg Tuck JumpsĀ – 5X each leg
Single Leg Glute Bridge – 10X each leg
– REPEAT 4X –
Dive Bomber Push UpsĀ – 10X
Band Pull Aparts – 10X
– REPEAT 4X –
Medicine Ball Rotational Slams – 10X
Back Extensions – 10X
– REPEAT 4X –
Medicine Ball Sit-Up Throws – 10X
Medicine Ball Twists – 20X
– REPEAT 4X –
PHASE -3 TYPE
Focus on the fight game
-Increase The Strength and Power
-Increase Speed
-Integrate Fight Skills
-Fight-specific movements
-High Intensity
-Low Volume
Back Lunge To Teep – 5X each leg
Forward Lunge To Back Kick – 5X each leg
Skater Jump To Single Leg Plank – 10X
Swiss Ball Single Leg Curl – 10X each leg
– REPEAT 3X –
Medicine Ball Plyo Push Ups – 10X
Band Bent Over Reverse Fly – 10X
– REPEAT 3X –
Sit Outs – 10X
Scorpions – 10X
– REPEAT 3X –
Swiss Ball Knee In And Out – 10X
Swiss Ball Elbow From The Guard – 20X
– REPEAT 3X –