Full Body MMA Workout for Strength & Endurance is a curated workout routine with 8 exercises including Low-Level Plyo, Med Ball Slam, Box Squat/Rows, Inverted Press, built for repeatable training in about 7.68 min.
Low-level plyometric movement performed on two feet before the ballistic med-ball work. No set or rep details are provided. - Keep the plyometric work on two feet. - Use this as a low-level warm-up/activation drill.
Explosive medicine-ball ballistic used to open up the back before moving into the compound EDT work. Ball weight was not specified. - Roll the ball up fast and rotate it overhead. - Slam the ball back down after it goes overhead. - Keep the movement quick and explosive.
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. - Use 60% of 1RM and do 3 reps per movement, alternating between box squat and Pendlay row. - Keep every rep explosive while maintaining technique to avoid too much lactic accumulation. - On the squat: sit back, spread, and drive. - On the row: latch tight and pull the bar in. - Maintain power and technique even when slightly fatigued. 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. - Press the kettlebell bottoms-up/inverted to challenge wrist and shoulder stability. - Focus on stability in the weak areas rather than making the grip the main struggle.
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. - Lock out the knee on every rep to target the VMO/teardrop muscle. - Do not stay soft in the knee; work full knee extension. - Cues used during the movement: sit back, drive, and spread/run the floor apart when coming up. 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. - Use four sets at the working load, then drop and complete two more efforts. - On the final push, sustain the effort and push tight. - Drive hard through the last five seconds and push it up. 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. - Perform 3-rep efforts in each 5-minute round. - Complete 3 rounds for 15 minutes of total work. - Add accessory exercises between rounds for shoulder stability and knee health. - Stay fully pinched at the knee and hip during the reps.
Finisher of explosive, lactic-drain bike intervals aimed at producing a large amount of output over a sustained time. - Produce a large amount of output for a sustained period. - Use the bike intervals as a blowout finisher to clear lactic acid.