Don't Have Time? Try This MMA Strength Routine
One of the more vexing problems MMA athletes have to overcome they feel like they do not have time to lift weights (and when they do, they often do bodybuilding routines and focus on the wrong exercises like bench presses and biceps curls). The truth is that a good strength workout can be tremendously effective yet brief, just concentrating explosive exercises like dumbbell snatches, swings, and clean and jerks.
But, why not use their barbell equivalent? Barbell power-cleans and snatches are extremely effective too, however, they require much more time to master and they are not very forgiving to beginners. Dumbbell explosive training is ideal plan for those of us who need to ramp up our conditioning without as much of a learning curve.
Lets get into the exercises:
One Arm Dumbbell Swings
Take a fairly light dumbbell and swing it between your legs, quickly reverse the motion and snap through with your hips swinging the dumbbell to chest height. Once you get the hang of it, increase the weight and do ten repetitions with each hand. Swings are an incredible and effective way to build the rapid hip movement that is used often in kicks, takedowns and sprawls.
One Arm Dumbbell Snatches
Dumbbell snatches are similar to dumbbell swings. However, instead of swinging the dumbbell out, pull it straight up as if you are starting a lawn mower and send it overhead in one motion. Like swings, make sure to snap through with your hips. Try doing 10-15 repetitions with each arm.
Two Dumbbell Clean And Jerks
Start by cleaning two dumbbells to your shoulders. From there, squat down a few inches and quickly reverse the motion sending the dumbbells straight up as if you are doing a military press. As the weights go up, jump off of the floor and when you land on the floor, squat down a few inches again. At this point the dumbbells should be locked out overhead. Lower the dumbbells to your shoulders, then to the floor and repeat.
This is an incredible exercise for building shoulder endurance that will transfer to the ring, mat or cage It will also increase speed and coordination. If you only have time to do one exercise, this is the one to do. It works just about every muscle in the body.
For those of you who have more time on your hands, try the "Turkish get-up" for an unbelievable functional core workout. Lie down on your back, holding one dumbbell straight from your chest (as if you just did a bench press). Roll on to your side and sit up, all the while with the dumbbell being locked straight overhead. From there, squat up and stand, again with the dumbbell pressed straight above your head. Now, reverse the movement: Squat down, sit and lie back down all with the dumbbell held with your arms straightened. Do about three to five repetitions and then switch arms. If you don't lock your elbow throughout the movement, it might result in an unexpected knock out. Make sure to start with very light dumbbell and work your way up gradually.
Sample Program
Day 1
3x10 - One arm dumbbell swings
3x8-12 - Two dumbbell clean and jerks
3x5 - Turkish get-ups
Take one-minute breaks between each set and each exercise.
Day 2
5x5 - Clean and jerks
3x10-15 - One arm dumbbell snatches
3x25 Sit-ups
This workout will take your just a few minutes. If you push yourself in both pace and weight, you'll have a very effective MMA strength workout you will only need to do 2-3 days per week. If you have more time and recover well, add an additional day (up to four per week). You'll be amazed at how you adapt and will have real strength that will transfer to your combat sport.
But, why not use their barbell equivalent? Barbell power-cleans and snatches are extremely effective too, however, they require much more time to master and they are not very forgiving to beginners. Dumbbell explosive training is ideal plan for those of us who need to ramp up our conditioning without as much of a learning curve.
Lets get into the exercises:
One Arm Dumbbell Swings
Take a fairly light dumbbell and swing it between your legs, quickly reverse the motion and snap through with your hips swinging the dumbbell to chest height. Once you get the hang of it, increase the weight and do ten repetitions with each hand. Swings are an incredible and effective way to build the rapid hip movement that is used often in kicks, takedowns and sprawls.
One Arm Dumbbell Snatches
Dumbbell snatches are similar to dumbbell swings. However, instead of swinging the dumbbell out, pull it straight up as if you are starting a lawn mower and send it overhead in one motion. Like swings, make sure to snap through with your hips. Try doing 10-15 repetitions with each arm.
Two Dumbbell Clean And Jerks
Start by cleaning two dumbbells to your shoulders. From there, squat down a few inches and quickly reverse the motion sending the dumbbells straight up as if you are doing a military press. As the weights go up, jump off of the floor and when you land on the floor, squat down a few inches again. At this point the dumbbells should be locked out overhead. Lower the dumbbells to your shoulders, then to the floor and repeat.
This is an incredible exercise for building shoulder endurance that will transfer to the ring, mat or cage It will also increase speed and coordination. If you only have time to do one exercise, this is the one to do. It works just about every muscle in the body.
For those of you who have more time on your hands, try the "Turkish get-up" for an unbelievable functional core workout. Lie down on your back, holding one dumbbell straight from your chest (as if you just did a bench press). Roll on to your side and sit up, all the while with the dumbbell being locked straight overhead. From there, squat up and stand, again with the dumbbell pressed straight above your head. Now, reverse the movement: Squat down, sit and lie back down all with the dumbbell held with your arms straightened. Do about three to five repetitions and then switch arms. If you don't lock your elbow throughout the movement, it might result in an unexpected knock out. Make sure to start with very light dumbbell and work your way up gradually.
Sample Program
Day 1
3x10 - One arm dumbbell swings
3x8-12 - Two dumbbell clean and jerks
3x5 - Turkish get-ups
Take one-minute breaks between each set and each exercise.
Day 2
5x5 - Clean and jerks
3x10-15 - One arm dumbbell snatches
3x25 Sit-ups
This workout will take your just a few minutes. If you push yourself in both pace and weight, you'll have a very effective MMA strength workout you will only need to do 2-3 days per week. If you have more time and recover well, add an additional day (up to four per week). You'll be amazed at how you adapt and will have real strength that will transfer to your combat sport.
