HomeCome on Champ!

Come on Champ!

All fighters, boxers and MMA alike are some of the best conditioned athletes on the planet. Their training requires them to fight on their feet on the ground, against the ropes, moving forwards or backwards. This routine will give you the tools to train your nervous system and muscular system.

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
    1. Row Machine SSL Style
    2. One Foot Raises
    3. Two Foot Toe Raises
    4. Toe Grabs
    5. Jump Rope
    6. Hands in Rice
    7. Hand Putty
    8. Forearm Set
    9. Ballistic Ball Workout
    10. Shoulder Accelerator
    11. 150 Yard Sprints: 4 -10 sets

Row for 10 minutes
    1. Row Machine SSL Style
    2. Heavy Rope
    3. Foundational Footwork
    4. Ballistic Ball Workout
    5. Superman Stretch
    6. 110 Yard Sprints - 10 sets
    7. High-Intensity AquaKinetic Training: Arms
    8. High-Intensity AquaKinetic Training: Legs

Row for 15 minutes Do 5 sets of the heavy rope. Do 60-90 reps in each set. Rest 90 seconds between sets.
    1. Row Machine SSL Style
    2. Jump Rope
    3. Foundational Footwork
    4. Toe Grabs
    5. Hand Putty
    6. Hands in Rice
    7. Forearm Set
    8. Ballistic Ball Workout
    9. Hip Adduction / Abduction
    10. Five Minute Abs
    11. Shoulder Accelerator
    12. Short Sprint Workout

Row for 20 minutes
    1. Row Machine SSL Style
    2. Foundational Footwork
    3. Ballistic Ball Workout
    4. Superman Stretch
    5. Five Minute Abs
    6. Heavy Rope
    7. Stationary Bike- 30- 60 minutes

Row for 25 minutes Ride the bike for 30 minutes Do five sets of the heavy rope. Do 60-90 reps. Rest 90 seconds between each rep.
    1. Row Machine SSL Style
    2. One Foot Raises
    3. Two Foot Toe Raises
    4. Jump Rope
    5. Ballistic Ball Workout
    6. Shoulder Accelerator

Row for 30 minutes
    1. Row Machine SSL Style
    2. Heavy Rope
    3. Foundational Footwork
    4. Stationary Bike- 30- 60 minutes

Row for 30 minutes Do 5 sets of the heavy rope. Complete 60-90 reps per set. Rest for 90 seconds between each set. Bike for 30 minutes

Rest

Comments

Submitted by jhill33 on Mon, 2010-11-01 19:03.

would it be ok to split this routine into to sessions a day? the exersice portion and the cardio portion seperate?

Submitted by raul95 on Mon, 2010-10-04 17:00.

does the mma workout work for tkd

Submitted by nickc1973 on Wed, 2010-03-24 06:52.

I think this is pretty impressive, i like it I think if you could mix some plyos and the glute ham developer into it somewhere it would be perfect for both JJ and wrestlers.