MMA Rockout Bootcamp Workouts

Don’t worry- our workouts won’t leave you looking like this

But if you are a combat athlete, a lack of conditioning most certainly will!

Five Rounds of Fury: 40-20 MMA Circuit Training

This 40-20 interval workout blends the strength/power component of 30-30 intervals with the endurance/conditioning component of 50-10 intervals. In other words, you get the best of both worlds. As a result, you will feel an unreal post-workout afterburn that I personally have felt for several days after some of these workouts. This is always a good problem to have when it comes to maximal fat loss and lean muscle gain!

The 20-second rest and transition time also allows for the ideal set-up time for more elaborate exercises when using tools like the TRX Suspension Trainer, advanced ballistic Kettlebell movements, or any other intricate exercise variation. For example, moving from a Kettlebell Clean and Press to a TRX Atomic Push-up (feet suspended) would be nearly impossible for most people in a group workout with only 10 seconds between movements as in 50-10’s. However, there are very few exercises that take more than 20 seconds to set-up for, thus the extra 10-second rest as in a 30-30 interval isn’t necessary unless the relative loading is beyond your 40-second work capacity.

It’s important to remember best interval protocol is the one you haven’t done in a while, if ever. Changing up your interval workouts prevents your body from adapting to the same routine. I also enjoy the 1-minute rest and transition between each round of 5-minute circuits- and so do your clients, ha ha! You can provide coaching tips and/or show exercise change-ups as your clients get a much needed blow or water break.

The coolest part of this workout is that it’s built specifically to the energy system demands of a UFC Fight which consists of five 5-minute rounds with a 1-minute rest between rounds. Mike Fry uses this 40-20 protocol to teach his fighters to attack their opponents in focused max effort bursts with short back-off periods to allow for the next high-intensity attack. This is far more effective than a constant lower to moderate-intensity approach for 5 straight minutes- after all, knockouts happen with high force strategically place strikes, not flimsy slapping.

Well, why should you care about this if you are not a UFC fighter? Well, let me ask you this: have you ever seen how ripped, muscular and conditioned a UFC fighter is? There’s a reason for that- they kill it during their high-intensity interval workouts. Middleweight combat athletes may very well be some of the best-conditioned athletes in the world. Heavyweights? Well, not so much. They could use some 40-20 circuits powered by Workout Muse, and if you are a heavyweight in your won right, so could you

Circuit#1- Bodyweight Workout

1- Split Squat Variation (L)- Regular or Rear Foot-Elevated

2- Split Squat Variation (R)- Regular or Rear Foot-Elevated

3- Spiderman Push-up Variation- Hands-Elevated, Flat, Feet-Elevated

4- Side Pillar T-Spine Extension and Rotation (L)- Flat, Feet-Elevated

5- Side Pillar T-Spine Extension and Rotation (R)- Flat, Feet-Elevated

Circuit#2- Ropes Workout

1- Ropes Swings

2- Ropes Double Waves- Up and Down

3- Ropes In and Out Waves/Side to Side Waves

4- Ropes Grappler’s Toss

5- Ropes Overhead Alternating Reverse Lunges

Circuit#3- TRX Workout

1- TRX Leg Curl

2- TRX Pike + Push-up

3- TRX 1-Arm Power Pull/Row and Rotate (L)

4- TRX 1-Arm Power Pull/Row and Rotate (R)

5- TRX Single-leg Squat Jumps (switch legs halfway)

Circuit#4- Kettlebell Workout

1- Alternating 1-Arm Swings

2- 1-Arm High Pulls (switch sides halfway)

3- 1-Arm Cleans (switch sides halfway)

4- 1-Arm Snatches (switch sides halfway)

5- 1-Arm Push Presses (switch sides halfway)

Circuit#5- Med Ball Workout

1- MB Squat to Press

2- MB Lateral Lunge (L)

3- MB Lateral Lunge (R)

4- MB Snatch to Slam to Burpee to Push-up Combo

5- MB Mountain Climbers

Circuit#6- Band Workout

1- Band Squat to Overhead Press

2- Band Hip Walks

3- Band Reverse Lunge + Row Combo

4- Band Forward Lunge + Chest Press Combo

5- Band Squat to Row

PS- Stay tuned for MMA Rockout to launch at a special 3-day introductory price of ONLY $77 next Tuesday, November 10th!!

Tags: bodyweight exercises, combat athletes, combat conditioning, interval training music, interval workout music, kettlebell exercises, med ball exercises, mma circuit training, mma rockout, resistance band training exercises, rope exercises, trx exercises, UFC workout, workout muse

This entry was posted on Wednesday, November 4th, 2009 at 1:56 pm and is filed under Uncategorized. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.