The MMA Conjugate Method seems complicated, but remember it consists of 3 main components: Dynamic exercises Max effort lifts Accessory lifts This is great for MMA, because you are stressing, and therefore forcing adaptation that builds po… By Drew on September 12, 2024
The MMA Conjugate Method seems complicated, but remember it consists of 3 main components:
Dynamic exercises Max effort lifts Accessory lifts This is great for MMA, because you are stressing, and therefore forcing adaptation that builds power, as well as strength.
Rather than a periodised conditioning program , you are able to train all aspects of conditioning all year round.
Day 1: Max Effort Upper Body Exercise Sets Reps Rest Time Bench Press (Variation: Incline/Flat/Close Grip) 5 3-5 3-5 minutes Weighted Pull-Ups 4 5-8 2-3 minutes Overhead Press 4 6-8 2-3 minutes Barbell Rows 4 8-10 1.5-2 minutes Dips (Weighted if possible) 3 10-12 1.5-2 minutes Face Pulls 4 12-15 1 minute Core Work (Plank Variations, Russian Twists) 3 20-30 sec 1 minute
Day 2: Max Effort Lower Body Exercise Sets Reps Rest Time Deadlift (Variation: Conventional/Sumo) 5 3-5 3-5 minutes Bulgarian Split Squats (Weighted) 4 8-10 2-3 minutes Romanian Deadlifts 4 6-8 2-3 minutes Glute Ham Raise or Nordic Curls 4 8-10 1.5-2 minutes Front Squats 3 6-8 2-3 minutes Core Work (Hanging Leg Raises, Ab Rollouts) 3 12-15 1-2 minutes
Day 3: Dynamic Effort Full Body Exercise Sets Reps Rest Time Box Squat (Explosive) 8 2-3 1-1.5 minutes Speed Bench Press (50-60% 1RM, explosive) 8 3 1-1.5 minutes Power Clean or Hang Clean 5 2-3 2-3 minutes Plyometric Push-Ups 4 6-8 1-1.5 minutes Kettlebell Swings 4 12-15 1.5-2 minutes Broad Jumps or Box Jumps 5 3-5 1-1.5 minutes Core Work (Med Ball Slams, V-Ups) 3 15-20 1-1.5 minutes
Program Breakdown: Max Effort Days : Focus on building maximum strength through heavy compound movements. This is critical for developing raw power. Dynamic Effort Day : Prioritizes explosive strength and speed, crucial for MMA fighters needing to generate power quickly.
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