Then lower the dumbbell till the arms are extended fully.Ħ) Neck Extension (sets 4 to 6, reps 6-8, tempo 1020, rest break 10s) Make sure you keep the chest still at the top of your moment. Then bring the dumbbell closer to your chest engaging your back and arm muscles. Then reach down & try picking up a dumbbell by using your right hand with the neutral grip. After that, put the left leg on the bench, try grabbing your far side by using the left hand, bend so the upper body becomes parallel to the ground. Then place the dumbbell on the ground aside. Take a bench to lean on while you are performing this exercise. Keep on alternating your legs until you have performed the desired number of reps.ĥ) One-Arm Dumbbell Row (sets 2 to 3, reps 6-8, tempo 21×0, rest break 10s) Then switch & perform the exercise with the other leg. Take another jump for return to the starting position.
Do a jump to bring the left foot at the front of your right foot, then bend the left leg to drop the right knee closer to the floor. Start this exercise by standing on your feet placed directly underneath the hips, with the knees bent slightly while holding glutes & abs tight. Extend the elbows & lower the body back to the position from where you started.Ĥ) Drop Lunge (sets 2 to 3, reps 6-8, tempo 20 x1, rest break 10s) At the top of this exercise, inhale deeply. Avoid swinging the legs around to ensure that your shoulder blades stay back. After that pull the shoulders back & down. Engage the core by pulling the belly in toward the back of your spine. After that, lift the feet up and leave your body hanging with the bar. Once you get your hands on the pull-up bar it’s the starting position. Then place the hands in the overhand grip, with the hands opened at your shoulder distance apart. Start this exercise by standing directly under a pull-up bar. After that, lock the elbows at the top.ģ) Pull-Up (sets 3 to 4, reps 6-8, tempo 21 x0, rest break 10s) Lift your whole body by straightening the arms. Then dip down till the shoulders come below the elbows. Then lower the body by bending the arms while you lean forward. After that take a deep breath, try holding it & stand up with weights.Ģ) Chest Dip (sets 3 to 4, reps 6-8, tempo 31 x1, rest break 10s)Īfter performing the first exercise of the circuit, take the second rest break then, go grab the parallel bars & jump up, straighten both of the arms. Then try lifting the bar to your chest level while straightening the lower back. After that, bend both of your knees till your shins are just above the bar. Then bend over & grab the barbell with the shoulder-width grip. Saturday: Rest Day Week 3: repeat the circle Workout 1:ġ) Deadlift (sets 3 to 4, reps 6-8, tempo 31 x1, rest break 10s)Īfter getting in your MMA shorts, start this exercise by standing with the mid-foot placed under the barbell. Make sure you take a second pose before bursting into another exercise. Who’s seeking to get bigger stronger while working on his conditioning. Program Details:įollowing circuit training is designed for an MMA artist or any advanced combatant.
Ballistic & power exercises are done mostly in the circuits.
It makes you continue your circuit while maintaining a good technique with lesser fatigue. Regulated levels of fat in the body are associated with elevated VO2 max & decreased injury incidence, along with an improved strength-to-weight ratio, that correlates with your athletic success.Ĭombining the correct workout & their execution starts by incorporating compound movements done at the medium pace of slow tempo in a way that your neurologically challenging moves, become less challenging. Your major concern might not be seeing the well-defined abs, but benefits such as losing fat and going far beyond the aesthetics. Plus, they play a key role in giving you a perfectly shaped athletic body. With the well-designed and well-structured circuit training, you might be able to attain a Holy Grail of the ultimate physique transformation – that is increased strength & muscle mass with reduced body fat. Circuit training is indeed one of the best ways of getting lean & strong especially for combat sports like MMA and boxing. The type of exercise, tempo & rest intervals play the role of key parameters. Circuit training gets the fighters & combatants bigger, stronger & leaner if done correctly.
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