Combat sports and specifically MMA involve constant transitions. It incorporates level changes, pushing, pulling, isometric holding, rotations, explosive movements the list goes on.
It is very hard to predict where the next part of a fight may end up. This factor forces combat athletes to train and develop many physical attributes at the same time.
With all these transitions an athlete must learn to transfer energy, strength and intensity using different muscle groups and movements from one second to the next and be able to deliver with the highest out put and work capacity.
I’ve developed quad combos to help with this process.
Quad combos are full body circuit that has you, move from exercise to exercise challenging you to use different muscles and strength with each movement, mimicking transitions faced in competition.
These circuit also develop cardio and conditioning as you will begin to fatigue during the intervals.
The Quad combo protocol is set up as a timed circuit for you to perform 4 exercises, one after the other for 3 reps each.
You have to move through each exercise quickly and transfer your energy and strength to perform each exercise.
Each circuit lasts for 60 seconds and you will rest for 15 seconds and complete 3 full rounds.
Try these Quad combos as a Finisher or in the middle of a Hybrid Training session for best results.
Quad Combo #1
Perform 3 reps of each exercise one after the other for 60 seconds…take a 15 second break and repeat for 3 full rounds
1a) Hip Thrust – 3 reps
1b) Push Ups – 3 reps
1c) Mountain Climbers – 3 reps per side
1d) Sprawls 3 reps
Quad Combo #2
Perform 3 reps of each exercise one after the other for 60 seconds…take a 16 second break and repeat for 3 full rounds
1a) Leg Raises- 3 reps
1b) Plyo Full Body Push Ups – 3 reps
1c) Burpee Thrusters – 3 reps per side
1d) Tuck Jumps – 3 reps