I just started MMA training this very week, and I’d like to perform a strength workout that will help supplement my MMA training.
However, I don’t have access to any weight and so I can only do body weight.
I do have access to a chin up bar, and a dips bar.
Here is what I had in mind, feel free to help by offering changes or additions:
Chin ups - 4 x 10
Wide arm width Push ups - 3 x 20
Regular arm width - 3 x 25
Dips - 3 x 10
Hand on hand push ups - 3 x 15
Jacksons - 3 x 30
Sit ups - 3 x 60
Body weight squats - 3 x 20
*number of reps will go higher in time
I was thinking about doing this twice a week, Sunday and Wendsday, while my MMA lessons are on Monday and Thursday.
Thanks in advance for any helpful advice![/quote]
That’s an alright routine for once or twice a week, but I think you would stagnate pretty quick if that was all you did. It’s a bit conventional for my tastes, and really fucking boring. I hate counting reps past 15 and am in a near coma like state by the 25th rep.
I spent December, January, and February in bumfuck North Dakota. I had no weights and could hardly do anything outside as it was generally -10 to -30 degrees F with winds ranging from 20-50mph. So I learned to make the best of a shitty situation. If you wish to make yourself stronger then you have to make things harder on yourself.
I would break workouts into two categories Rep Based and Time Based. Rep Based workouts would focus on building up strength and efficiency of given exercise or technique. The Time Based workouts would focus on total effort over the course of a given time allotment.
I would focus on explosive movements. You can build some serious muscle on your arms, shoulders, chest, and back with just push ups. Explosive push ups. Start by building up your total single set pushup reps. 50 pushups in a single set is good number. Then start with some simple explosive/plyo work like clapping pushups. 25 is a good number for a single set of clapping pushups. Then work on clapping behind the back pushups. The king of the hill will be going from the leaning rest, perform a pushup and push off the ground with enough force to reach a fully erect standing posture. You can apply this idea to other exercises like Squats/Squat Jumps.
Instead of straight sets I would do more alternating sets to time over rep number. For instance select 3 exercises and perform each one for 30 seconds for a total of say 3 minutes.
For more ideas check out these sites:
http://www.beastskills.com/ - A lot of gymnastics based stuff here
http://rosstraining.com/blog/ - You can’t go wrong with Ross Enamait
http://www.bodyrock.tv/ - Don’t let the hot chick who runs the site fool you. She does some serious shit, and her exercise combinations are ingenious. I dig the Prisoner Getups, Ninja Jumps, Commando Pushups, etc…