Strength Training Full Body MMA for Strength & Endurance is a curated workout routine with 8 ordered actions and 8 timestamped video clips. Start with Low-Level Plyo and Med Ball Slam. Review the available targets, sets, coaching cues and rest for each action. Selected clips total 7 min 41 sec; rest is listed per action.
Follow in order
Low-level plyometric movement performed on two feet before the ballistic med-ball work. No set or rep details are provided.
Key points
Explosive medicine-ball ballistic used to open up the back before moving into the compound EDT work. Ball weight was not specified.
Key points
Escalating density training block pairing box squats with Pendlay rows. Performed at about 60% of 1RM, alternating movements in 5-minute sets while keeping every rep explosive and technically sound.
Key points
Common mistakes
Letting technique or explosiveness drop as fatigue builds.
Accessory stability exercise described as a bottoms-up or inverted kettlebell press. It targets wrist and shoulder stability for pressing.
Key points
Accessory knee-extension work to strengthen the VMO and teach full leg lockout. Described as especially useful for fighters who tend to keep their knees soft.
Key points
Common mistakes
Keeping the knees soft and not locking out the legs.
Coach outlines six total push sets: four with the working load, then a load drop for two more, and coaches a timed final push effort.
Key points
Common mistakes
Slowing down on the third rep of the fourth set.
Escalating density circuit: 3-rep efforts in 5-minute rounds, 3 rounds total, with accessory exercises between rounds for shoulder stability and knee health.
Key points
Finisher of explosive, lactic-drain bike intervals aimed at producing a large amount of output over a sustained time.
Key points
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