Amateur


Sandbag Training Circuit

-modified Deadlift/Squat

-plyometric push-ups

-modified upright row

-modified Donkey Kong jump

 

5 minutes Tire Training for MMA – Explosive power – Core strength

6 Tire Slams / 6 Ballistic push ups / 6 One leg Tuck n Press
5 Tire Slams / 5 Ballistic push ups / 5 One leg Tuck n Press
4 Tire Slams / 4 Ballistic push ups / 4 One leg Tuck n Press
………….
Finish the round with a modified Alligator walk

 

MMA Circuit – Explosion – Power – Gym Workouts

1- Kettlebell Snatch / 10 X
2- Overhead Ball Slam + (Variation) / 10 X
3- Inverted Row (Bosu) / 10 X
4- Medecine ball, chest press – sit up / 10 X

 

Agility Drills with Ladder and Medecine Ball

 

MMA Circuit 3 or 5 minutes Round

 

MMA Training using a Band and a home-made harness

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