Home Workout for Wrestler/MMA

Bigger Stronger Leaner Combat
1

I am considering working out at home, instead of at the gym, as my nearest good gym is an hour journey away and is expensive. The equipment I have at my disposal is a range of kettlebells, a pull-up bar, an ab roller, a weight vest and gymnast rings.

I currently weigh 218lbs at 6 foot 2 and my goal is to develop the strength and athletic ability of a 220-225lb wrestler or mixed martial artist. So Iâ??m not looking to gain any real mass, mostly just more functional-type strength and athleticism.

Do you think that I can achieve this goal if I am limited to the following exercises:

Lower body: rear foot elevated split squat, single leg deadlift, KB swing, KB snatch/clean, ab rollouts, wrestler bridges, leg raises

Upper push: weighted ring dips and push-ups, KB shoulder press

Upper pull: weighted ring inverted rows, pull-ups, gorilla rows

Thank you very much for your time

2

The only way you will develop the strength of a fighter is by fighting.

If you’re really looking for advice on how to use the tools you have at your disposal to develop strength and endurance - and you can - there’s a search button and several - hell, probably a million - articles that have been posted on T Nation and elsewhere about how to do it.

This is not really a combat forum post.

3

Lady, lads, choose your exercise, choose your athleticism:

pushup - boxer’s athleticism
benchpress- bodybuilder’s athleticism
weighted pushup - MMA athlete’s athleticism
xrosspushup - crosslete athlete’s athleticism

4

Sorry for using the wrong forum, I wasn’t sure where to post it. I didn’t think this post particularly would fit into powerlifting or bodybuilding forums as neither are my goals.

I realise that there is plenty of information out there, but I haven’t been able to find anything addressing my specific issue of limited equipment. Believe me, I have done a lot of searching.

5

Might I inquire what your goal actually is?
What do you mean when you say “athleticism”?

6

[quote]furo wrote:
Sorry for using the wrong forum, I wasn’t sure where to post it. I didn’t think this post particularly would fit into powerlifting or bodybuilding forums as neither are my goals.

I realise that there is plenty of information out there, but I haven’t been able to find anything addressing my specific issue of limited equipment. Believe me, I have done a lot of searching.[/quote]

Fair enough. Well, first, I also would like to know what your goals are. It’s kind of difficult to say what’s going to work for you without knowing about you want to work towards.

One place that might be a good place to start for you will be here:

Click on the articles tag, and read up. I also can highly recommend any of his books - they’re all excellent. If you can get any of them through PDF form or whatever, they’re worth it

7

[quote]FightinIrish26 wrote:

[quote]furo wrote:
Sorry for using the wrong forum, I wasn’t sure where to post it. I didn’t think this post particularly would fit into powerlifting or bodybuilding forums as neither are my goals.

I realise that there is plenty of information out there, but I haven’t been able to find anything addressing my specific issue of limited equipment. Believe me, I have done a lot of searching.[/quote]

Fair enough. Well, first, I also would like to know what your goals are. It’s kind of difficult to say what’s going to work for you without knowing about you want to work towards.

One place that might be a good place to start for you will be here:

Click on the articles tag, and read up. I also can highly recommend any of his books - they’re all excellent. If you can get any of them through PDF form or whatever, they’re worth it[/quote]

Thanks a lot for the link, that is a great website.

My main goals are to build on the strength I have made with barbell exercises, especially in weak points such as core, grip, single leg movements and upper back. I’d also like to focus on strengthening stabiliser muscles and injury-proofing my body where possible. Of course I wouldn’t mind gaining some mass and losing some fat but that is not my priority.

Basically I’d like to build my body into a tool that is reasonably proficient at coping with any physical situation by improving my numerous weak points and, at the very least, maintaining my stronger ones. I see mixed martial artists and wrestlers as having well-rounded and utilitarian physiques and so thought a good direction for my training would be to emulate theirs.

I also train MMA, but have no aspirations to compete.

Thanks again for your time.

8

Quick question please and thanks. I have now 1 upper body day, 1 leg day. How many times a week is reasonable to do heavy bag drill? basically do I need a recovery day after every session?