Spartacus MMA Strength Workout – Increase Strength, Power and Mass

Do you want to increase your power and strength while building lean muscle?

In order to build overall strength and power, sometimes you need to incorporate heavy compound exercises into your workouts.

This workout is a Metabolic Resistance Workout and unlike some my other circuits we are enhancing the metabolic effect by using heavier weights to increase strength and power.

Spartacus Strength Workout – KETTLEBELL, TRX, DUMBBELL and BODYWEIGHT

This is an advanced strength and power workout only.

Perform each exercise one after the other for 40 seconds of work followed by 20 seconds rest. Rest for 3 minutes and repeat for 3 complete sets

1. Double kettlebell Swings (40lbs)
2. Kettlebell Clean and Press (40lbs)
3. One Arm Dumbbell Snatches — Left (75lbs)
4. One Arm Dumbbell Snatches — Right (75lbs)
5. Plyo — Pushups
6. Double KB High Pulls (40lbs)
7. TRX Side to Side Plyo-Lunges
8. Floor Press (40lbs)
9. Double Kettlebell Snatch (40lbs)
10. Renegade Row (40lbs)
Note: weight indicated is per weight used by Funk. Please adjust to your level, but challenge yourself.


Do you want to increase your power and strength while building lean muscle?

In order to build overall strength and power, sometimes you need to incorporate heavy compound exercises into your workouts.

This workout is a Metabolic Resistance Workout and unlike some my other circuits we are enhancing the metabolic effect by using heavier weights to increase strength and power.

Remember, power is your ability to perform a given amount of work in a specified amount of time – it’s also known as “work capacity”. The more work you can do in a shorter amount of time, the more power you produce.

Power is key when it comes to getting a lean, fit body, as it triggers a powerful neuroendocrine response—the natural release of Human Growth Hormone (HGH).

HGH is triggers fat metabolism for energy use in muscle growth, which means you lose fat while gaining dense muscle tissue. It also enhances protein synthesis in skeletal muscles, building stronger, larger muscles.

The exercises I chose in this circuit are truly enhanced compound power movements using kettlebells and dumbbells while supplementing in a few plyometric exercises using bodyweight and the TRX.

Exercises like cleans and snatches are true compound movements forcing you to use multiple muscles and joints to get it done. Plyometric movements work the fast twitch muscles in the body. Your body has faster twitch muscle fibers helping to increase muscle faster. This combination of exercises naturally increases the intensity of the workout.

As usual the actual exercises in the workout include push, pull, lower body, upper body and core movements to make ensure your entire body is being targeted.

The tempo of each exercise requires speed throughout with good form so we can increase the energy demand giving you a metabolic effect to burn fat and increase cardio. If you increase the number of reps within the interval time you will increase the metabolic cost.

In the end this metabolic resistance will help you to increase your overall power and strength while helping you maximize fat loss while building more muscle mass.

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9 Responses to Spartacus MMA Strength Workout – Increase Strength, Power and Mass

  1. johnwayne says:

    Just wanted to say , “This is truely a superb workout”…I did 60sec. on and 30sec recovery for 5 rounds and I have to take my hat off to you cause you kicked my a*# with this one…keepM comming…thanks johnwayne

  2. ekonomista2006-mirek says:

    I will try it today 😀

  3. ideaman99 says:

    I think it would be easier if I just carried a gun.

  4. Darren b says:

    whoa that looks insane!,will get on that one over the next few days,still recovering from one of your circuits funk!,cant remember its name but its the one with back to back 30 seconds of excercise, it finishes with spinning interval,absolutely destroyed me,in a good way though,could only manage 3 circuits but will aim for more next time. Im so amped from all this training that you give to us!,your a top bloke,thankyou so much,peace!!

  5. kettle says:

    Hey Funk
    What work-out would you recommend for increasing muscle mass for someone with a small frame?

  6. SoulRollerFin says:

    Tried this today, with chin ups instead of the plyo lunges. Used 24kg kettlebells at first, which was a mistake. Barely completed the first round. Swapped to 16kg bells for the last two rounds and still felt the effect. Awesome workout!

    Finished my day with a 90 minute BJJ practice.

    • SoulRollerFin says:

      Now able to do most of the moves with 24kg kettlebells, or heavier. For high pulls I use lighter weights, that way I get a better burn for the back shoulders. Same for double snatches, because I want to feel the move in my traps most of all. 16kg kb are perfect for that.

      People in my gym have seen me do this and some have asked to join me. This routine has gotten so much easier now because there is people sharing my pain.

  7. Pingback: SPARTACUS MMA STRENGTH AND CONDITIONING WORKOUT

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