Its time for a sample workout that MMA fighters, or any athlete looking for an increase in explosive strength-endurance can utilise to their advantage. There are 3 parts to the workout all are to be done as a single workout.
Warm up: 5 mins skipping dynamic stretching work eg linear and lateral leg swings, 10 sprawls with a squat jump at the end of each sprawl.
Main focus Explosive movements:
dead lift: 10x2 15 sec rest each set
rest 1 min
power clean: 10 sets of 1 rep, 15 sec rest each set
rest 1 min
split jerks: 10x1 10 sec rest each set
rest 1 min
front squat: 20 sets of 1 rep, 15 seconds rest each set
rest 1 min
Explosive strength-endurance circuit
Super set 30 seconds of medium grip :pronated pull ups with 30 seconds of alternate dumbbell floor presses (a dumbbell press performed lying on the floor where you lift 1 dumbbell up at a time)
complete5 rounds with 60 seconds rest between each round
Sport specific Metabolic finisher:
30 seconds sprawling
30 seconds shadow boxing
30 seconds medicine ball floor slams
all of the above are to be super setted with no rest bewteen each, once you complete all 3 intervals thats 1 round. Complete 3 rounds with 60 sec rest between each round.
Cool down with 5 min walk and static stretching for all the used muscle groups
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