{"id":217,"date":"2013-02-28T13:13:34","date_gmt":"2013-02-28T13:13:34","guid":{"rendered":"http:\/\/blackbeltwhitehat.com\/?page_id=217"},"modified":"2019-09-10T15:32:34","modified_gmt":"2019-09-10T15:32:34","slug":"workout-system","status":"publish","type":"page","link":"https:\/\/blackbeltwhitehat.com\/en\/fitness\/workout-system\/","title":{"rendered":"MMA Strength & Conditioning .pdf – Beginner to Advanced"},"content":{"rendered":"\n


\nEXERCISE AT YOUR OWN RISK<\/strong><\/span><\/p>\n\n\n\n

\"Workout<\/a><\/figure>\n\n\n\n

ULTIMMA 100 System<\/strong><\/span>
\nHome or gym Fitness Routine<\/span><\/p>\n\n\n\n

Exercise at your own risk<\/span>
\n<\/strong><\/p>\n\n\n\n

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Stage 1 – Build a Base of Strength & Technique<\/strong><\/h2>\n\n\n\n
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This stage involves higher rep bodyweight exercises to establish a base of strength and general fitness
\nTo begin with, duration is not important, your body will adapt to as little as 1 set per bodypart as long as the effort and intensity is high.<\/p>\n\n\n\n

Equipment required – Chin up bar<\/span><\/p>\n\n\n\n

Exercises:
\nPress ups<\/p>\n\n\n\n

Squats<\/p>\n\n\n\n

Supinated grip Chin ups – assisted with a partner or with feet on a chair (be careful)<\/p>\n\n\n\n

Pronated grip chin ups<\/p>\n\n\n\n

Split deadlifts – dumbbell version shown here<\/a> – it’s a bit like a lunge but you keep your feet planted<\/p>\n\n\n\n

Split Squats – dumbbell version show here<\/a><\/p>\n\n\n\n

Close ‘grip’ press ups<\/p>\n\n\n\n

crunches<\/p>\n\n\n\n

Dorsal raises<\/p>\n\n\n\n

Plank<\/p>\n\n\n\n


\nExample Programme<\/strong><\/p>\n\n\n\n

Day 1:<\/span>
\nPress ups<\/span> – 2 sets of maximum reps with 90 secs rest in between sets
\nFree standing squats<\/span> – 2 sets – do as many squats as possible in 1 minute
\nCrunches<\/span> – Lie on floor with legs bent and soles of feet on the floor – touch knees with finger tips by sliding hands up your thighs – 2 sets of 20-30 reps
\nPlank<\/span> – maximum with perfect form. Rest 2 minutes and repeat.<\/p>\n\n\n\n

Day 3:
\n<\/span>Chin ups<\/span> (put feet on chair to make easier) – 2 sets of maximum reps*
\nSplit squats or squats<\/span> – 2 sets of max reps in 1 minute
\nDorsal Raises<\/span> – Lie face down. Pivoting from your lower back, raise your chin off the floor slowly<\/em> and lower back down to the floor slowly for 1 rep.  Repeat for 12 reps
\n*Replace with bicep curls if too difficult
\nSide Plank<\/span> – Maximum with perfect form.<\/p>\n\n\n\n

Day 5
\n<\/span>Tabata Intervals<\/strong>
\nThese involve completing 1 exercise for each ’round’.
\nComplete the exercise for 20 seconds, and then rest for 10 seconds. Repeat 8 times so that 1 round takes 4 minutes.<\/span>
\nThe first time you do a round, rest for 15 seconds instead of 10, and try and complete 5 x 20 second bouts of exercise. Work up to 8 after a couple of weeks.
\nUse this video or download an app
\nhttp:\/\/youtu.be\/oo4sKMQReCE<\/a><\/p>\n\n\n\n

Press ups<\/span> – 1 round of Tabata Intervals
\nSquats<\/span> – 1 round of Tabata Intervals
\nBicep Curls<\/span> – with an exercise band or free weight, 1 round of Tabata Intervals
\nYou can try chin ups if confident, but Tabata Intervals for chin ups is quite advanced.<\/p>\n\n\n\n

Do this for at least 3 weeks before moving on to stage 2<\/p>\n\n\n\n

 <\/strong><\/h2>\n\n\n\n
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Stage 2<\/strong> –Heavy Compound Movements<\/strong><\/h2>\n\n\n\n
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Train 3 times per week
\nWarm up with 5-10 mins of cardio and actually get warm and sweating, then do some dynamic stretching and then some warm up sets with light weights.<\/p>\n\n\n\n

Gym<\/span>
\nInclude:
\nBench Press
\nDeadlifts*
\nChin Ups
\nBarbell Row*
\n1 Arm Row
\nSquats*<\/p>\n\n\n\n

*Make sure your technique and posture are correct on these exercises.  These are the best exercises for building mass and strength but also for getting injured. If possible get an experienced weightlifter to analyse your technique so that you do not injure your back, knees or shoulders.<\/p>\n\n\n\n

Example Gym Programme<\/strong>
\ninclude a warm up – steady state cardio for at least 5 mins to get actual body temperature up and then dynamic stretching
\nArm circles
\nLeg Swings
\nLateral raises with really light weight
\nFront raises with really light weight
\nBody Weight squats<\/p>\n\n\n\n

Monday<\/span> –
\nBarbell Bench Press x 2 sets with a weight which you can complete 6-10 reps
\nDumbbell Incline Bench Press x 2 sets x 8-12 reps
\nBulgarian Split Squats x 2 sets per leg x 12-15 reps
\nDumbbell squats x 2 x 12-15 reps
\nPress ups on swiss ball x 2 x 10 reps<\/p>\n\n\n\n

Wednesday<\/span> –
\nDeadlifts x 2 sets x 6-8 reps
\nPronated grip chin ups x 2 sets x 6-10 reps
\nOne arm row x 2 sets on each arm x 8-12 reps
\nMachine Row\/cable row x 1 set x 8-12 reps
\nPlank x 60 secs x 2<\/p>\n\n\n\n

Friday<\/span> –
\nSquats x 3 sets x 8-12 reps
\nBarbell shoulder press x 2 sets x 8-12 reps
\nMilitary press x 2 sets of 8-12 reps
\nHanging leg raises x 2 sets of max reps<\/p>\n\n\n\n

Mix up the order of the exercises in these workouts.  I would however recommend keeping the first exercise the same and gradually trying to progress the weight.
\nAs soon as you have reached 10 or 12 reps (whichever amount is specified as max in the rep range), increase the weight by 1kg or 2.<\/p>\n\n\n\n

Move onto stage 3 after 2 months (at least) on stage 2.  Remember to mix up the exercises though to stop a plateau.<\/p>\n\n\n\n

I wouldn’t really recommend it, but if you are worried about hurting your back with deadlifts and or squats, then try leg press.
\nDo some very light front squats, squats and\/or deadlifts as part of your warm up to build some core strength and functional movement.<\/p>\n\n\n\n

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Stage 3 – Negatives & Explosive Exercises – Build Power for MMA<\/strong><\/strong><\/h2>\n\n\n\n
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\n<\/strong><\/strong>In this stage we’ll add some “eccentric” movements and some plyometric based exercises.
\nThese are good for getting through any kind of plateau but also great for building functional strength for MMA.<\/p>\n\n\n\n

Negatives<\/span> – Technically called Eccentric movements.  This is where you get a gym partner lift the weight and you lower it down slowly.
\nAn example would be bench press, perhaps easiest done on a bench press machine.  Your gym partner helps you (as much as he can) to push the weight so you extend your arms, then you lower it back slowly to the starting position.  Repeat this until you can’t control the negative movement anymore.<\/p>\n\n\n\n

On Machines you can do this on your own, 1 arm at a time.  On a machine bench press for example, push the weight and extend your arms with both hands\/arms, and then take it back to the starting position slowly using only 1 arm.  Obviously you need to ‘find your weight’ before doing this.<\/p>\n\n\n\n

Sport Scientists say that eccentric exercises actually cause more muscle damage and growth than normal concentric ones, and you should be able to handle 110% of the weight you can normally lift if you’re just doing the negative phase.  Be very careful of injury though, especially with chest and shoulder exercises, these can really stress the shoulder joint.  Also, don’t try it with isolation exercises like flyes or cable exercises, you may end up injured.  Which is not cool.<\/p>\n\n\n\n

Example Gym Programme:<\/p>\n\n\n\n

Monday –
\n<\/span>Dumbbell Bench Press 2 sets of 8-12 reps
\nBarbell Bench Press 1 set of 6-8 reps
\nBarbell Bench Press \/ machine press Negatives 6 negatives
\nMedicine ball slams or throws – 3 sets of 8 reps
\nTricep (elbows tucked in) Dips 2 sets of 8-12 reps
\nMedicine ball Russian twists 2 sets of 20 reps
\nWeighted jumps or Jumping Lunges 1 set of 8 reps (you can do more sets but this exercise can place a lot of strain on the back and knees)
\n*Negative Barbell Bench Press – 2 sets of 6 reps (Partner\/spotter helps you to lift the bar up (he takes as much of the strain as possible) then you lower the bar down to your chest as slowly as possible).<\/p>\n\n\n\n

*Be very careful, start with a low weight and build up to avoid injury.
\nIf you train alone, you can do negatives on a machine by pushing the weight up with 2 arms, and then lower it with 1. Obviously adjust the weight so it can be lowered under control with 1 arm.<\/p>\n\n\n\n

Wednesday –<\/span>
\nChin ups 1 set of 8 – 12 reps<\/span>
\nPartial Deadlifts 3 sets of 6-8 reps<\/span>
\nPower Shrugs 2 sets of 6 reps<\/span><\/p>\n\n\n\n

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