"Championship Edition 2.0 MMA Workout"
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"Spend
a Week in Hell"
(originally
published at MMA Weekly.com)
From time to time, we all need a little “oomph” in our training. Maybe we’re getting a little stale with our routine, maybe we’re under-rested, or maybe life’s stresses are getting in the way and clogging the mind. When this happens, many times we need an “oomph” to get ourselves through – and through it working. Taking time off and rest is good (and many times it’s needed when we get like this), but if we can find a way to work through this period, then we’ll be that much better off. Now, don’t take this the wrong way – I’m not saying you should ignore burnout and just train through it, because you shouldn’t.
Doing so will just lead to more burnout or worse yet, injury. However, if you can tell that you’ve just got a case of the “blahs” and need something to get through this, then training is what you need.
Below is what I call my “Spend a Week in Hell” routine. Why do I call it that? Use common logic. Yep, the answer you were hoping wasn’t true – because doing this workout will be like spending a week in Hell. After this week, take the weekend off, and only do 2-3 days of strength and conditioning training work the next week (keeping up with your MA/MMA practice/classes is good, though). From there, begin your new strength and conditioning routine or return back to your old one.
This workout should take roughly 30 minutes per day, depending on how fast you train. This workout will constitute both your strength and conditioning. This workout was also designed so that virtually anybody can do it anywhere – all you need are a couple dumbbells, a jump rope (ideally two ropes – a speed rope and a heavy rope), and a little space.
Days 1/3/5 – Focus on Conditioning
-Dumbbell
Swing x 15 reps (each side)
-“Ultimate Burpees” x 5 (see “Ultimate Burpees”
description below)
-Rope Skipping x 150 jumps (using speed rope)
-Dumbbell Snatch x 10 reps (each side)
-“Ultimate Burpees” x 5
-Rope Skipping x 150 jumps (using speed rope)
*Repeat above for 8 “rounds”
-Bridging/Core Work
Days 2/4 – Focus on Strength
-Dumbbell
Clean & Press x 5 reps (each side)
-Rope Skipping x 75 jumps (using heavy rope)
-Dumbbell Snatch x 6 reps (each side)
-Rope Skipping x 75 jumps (using heavy rope)
*Repeat above for 6 rounds
-Bridging/Core Work
“Ultimate Burpees” Description:
-Standing
straight, squat down and put hands on floor
-Jump your feet back and hips up so that you end up in the “up”
position of a Dive Bomber
-Do 1 Dive Bomber
-Jump feet back under chest to squatted position
-“Jump” body forward (keeping feet stationary) into the
“up” position of a Push-Up
-Do 1 Push-Up
-“Jump” body back (again, keeping feet stationary) over
feet to squatted position
-Do a Jump Squat or Star Jump up
*All the above equals 1 rep. To do 5 “Ultimate Burpees,”
you’d have to repeat the above five times.
That’s
it. Fairly simple, yet brutally effective. You’ll probably have
to rest here and there throughout the workouts, but try and keep rest
periods at a minimum – approx. 60 seconds for every 10 minutes
working out (so, for a 20 minute workout, you’d get 120 seconds
rest to allocate over the entire 20 minutes). Be sure to use Dumbbells
that are heavy enough to make the workout a struggle.
Let me know how it goes…
Train Hard, Rest Hard, Play Hard.
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If You're Looking for Awesome Workout Programs, Then Check out 'Championship Edition 2.0'. This Will Help You to Improve Your MMA Training, Prepare You For That Next MMA Fight, Show You MMA Workouts to Improve All Your Conditioning Weak Points, and Even Teach You How to Design Your Own MMA Workout Programs!
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"Hey man, that's so f@#$ing crazy
that you just emailed me, I'm reading your article about sand bags right
now on MMA Weekly! I would love to try one of your workouts. I've read
several of your articles, and I really like your approach...You've got
some great ideas, man. I really liked the sand bag article.Thanks again, and take care,"
Joe Rogan
UFC Color Commentator
BJJ Brown Belt
US Open TKD Champion, MW & HW TKD Champion
"I
have been training in MMA for a year and lifting weights for over two years
consistantly. I have trained in bodybuilding, crossfit, and powerlifting for
different aspects of conditioning. But NOTHING is like your MMA workout plan...As
far as my skills training goes this program has created a buzz by my team about
if I am on the "juice" or not. I am able to run through my partners
and keep going. The cardio work has allowed me to go a whole class without a
break, and then go to my next class and keep the intensity going...I LOVE this
workout plan and want to get some of my teammates going..." "Hey
man, I had my first mma fight in New York last weekend and ended up giving up
30 pounds to my opponent because he was the main event fighter and his opponent
backed out. They asked me to fight up in weight in the main event against this
guy and I won via arm bar submission in the second round. I just wanted to thank
you for the programs with the sandbag because I was stronger and better conditioned
then this guy who has apparently won the gold cup tae kwon do championship 7
out of the last 8 years. If it wasn't for my strength and conditioning, I probably
would have never gotten him to the ground and won. Just wanted to give you a
shout out and say thanks." "It's
cool to see you layout the rep schemes for the power complexes. And I liked
the section on healing shoulders, lots of guys out here have that problem...And
also, good to see you include MFD, I am still a huge proponent of that, I think
it's key." "...it's
like you reached into my head and pulled out what I've been attempting to accomplish
and I'm only on the first 20 pages...approaching conditioning from both ends
is f#cking genius. I was doing it from the intensity point of view only..."
"Wiggy is one trainer who knows how to combine complex training for the
average person as well as elite athletes..."
Dave "Scooter" Honig
Celebrity Trainer to Rapper/Actor LL Cool J
co-author, "LL Cool J's Platinum Workout"
"Hi
Matt - You are a much needed voice of reason in the strength and conditioning
field - not to mention the martial arts world. Keep up the great work."
Alwyn Cosgrove
www.alwyncosgrove.com
"Wiggy's
MMA workouts are going to help me increase my game, as well as my fellow fighters
and teammates at American Top Team Boca!!"
Brett Jackowski
professional MMAist
American Top Team, Boca
"I
loved the two new books. There are a lot of theories and principles that I have
applied to my own personal training that you use in your books. It is good to
see that I am on the same page as you. For example, I am a believer in if you
don't use it you lose it! When I read the last phase of your program, your power
complexes follow the same principle. You still get a strength workout while
building up your conditioning. Fantastic Job!! I look forward to talking with
you more!"
Jules Bruchez, UFC veteran
The Ultimate Fighter 8 cast member
"I
don't know Wiggy from Adam but I checked out his site and thought it was really
interesting. I've incorporated some of his ideas and they've changed the way
I view and train strength and conditioning."
Leigh Remedios
profesional MMAist
UFC, Cage Rage Veteran
"Matt
has done an excellent job combining basic heavy duty style lifting with functional
exercise variations and creative conditioning. These workouts will satisfy everyone
from the powerlifting enthusiast, the olympic lifting enthusast, the mixed martial
arts fighter to the Navy Seal. These are definitely some of the most creative,
effective, and FUN programs I've seen. You won't have to worry about always
doing the same old thing and you won't ever get bored. Most importantly you
WILL develop size, strength, improve your athleticism, AND you'll also shed
a ton of fat to boot."
Kelly Baggett
www.higher-faster-sports.com
”Just
wanted to drop you a line to say I enjoyed your article from Pavel's newsletter.
You're right on track and I also think the intuitive assessment of proper load
and volume are way under-appreciated. Good work!”
Coach Charles Staley
www.staleytraining.com
"The
people want great programs and you're new e-book delivers! Tons of great strength
endurance programs with a focus on compound movements that provide the most
bang for the buck. Great work."
Mike Mahler
www.mikemahler.com
"I
just wanted to thank u for all your help with the programs my training went
awesome for my fight. I was strong As A MOOSE!!!...i came out and was kicking
his ass thanks to my new found super strength...everybody asks me how Ican be
so strong at 185 and i refer them to you!"
Adam Rothfelder
professional MMAist
Brian "Endgame" Meek
Matt Macaluso
professional MMAist
Chad Hamzeh
professional MMAist/Muay Thai fighter
Dorian "Xen Nova" Dreher