MMA Training

This past Friday, one of my staff members, James Whiteman, was in the gym getting ready for his amateur MMA fight on Saturday December 4th. Since James does most of his strength and conditioning work on his own at his gym in Athens, he comes up to Soar on Fridays for some explosive training.

After full warm up, I had James and his partner do multi - directional single leg plyos in a ciruit format.

Box blast - 5each

rest 30 sec.

Lateral box blast 5 each

rest 30 sec

Lateral skater bound - 5 each

2 min rest and repeat

http://www.youtube.com/watch?v=-s3jIF-DcZI


From there, we did some agility work that also involved explosive upper body MB throws. This is not something I normally do with athletes because it violates my principle of keeping drills simple. However, I like using the MB throws with agility for fighters since they are constantly moving and striking during there fights. We went with an approximate 3 to 1 work to rest ratio. The drills took about 10 sec and the rest was then 30 in between. The video clip below shows 1 set that James did. The actual workout was 4 sets in a row, then 1 :30 rest, then 4 more sets of a slightly different drill. We finished with forward and backward sled drags.

http://www.youtube.com/watch?v=M7UPFNhINyY