SPARTAN MMA WORKOUT – “EXPLOSION”

SPARTAN MMA WORKOUT “EXPLOSION”

This Spartan Explosion workout for MMA focuses on using plyometric exercises to help with increasing your explosiveness and power both on the ground and standing up.

Perform each exercise for 60 seconds of work followed by 15 seconds rest. One after the other with no rest (do as many reps as possible with good form during the work period)

Rest for 2 minutes after you complete all 10 exercises and repeat for 2 more rounds -TOTAL 3 ROUNDS

[youtube]http://www.youtube.com/watch?v=FvqUcjqkezw[/youtube]

SPARTAN MMA WORKOUT – EXPLOSION

KETTLEBELL MAXWELL MANMAKERS (CLEAN-PRESS-BURPEE-PUSHUPS)
PLYOMETRIC SPLIT SQUATS
PIKE PUSH UPS
KNEES TO ELBOWS
DOUBLE KETTLEBELL SUITCASE SWING (OUTSIDE OF THE LEGS)
KETTLEBELL RENEGADE ROWS
KICK THRUS
BOX JUMP BURPEES
BENCH ABS IN AND OUTS
MOUNTAIN CLIMBERS

TRAIN WITH HIGH INTENSITY…TRAIN WITH A PURPOSE

Aside from the different martial art techniques you need to master, there are seven key aspects you need to become a successful all-round successful fighter.

KEY ELEMENTS TO BECOMING A SUCCESSFUL FIGHTER

  • Strength
  • Power
  • Explosiveness, Speed and Quickness
  • Flexibility
  • Core Strength
  • Endurance
  • Conditioning

When you are developing your training regimen you must make sure that you capture a few or all of these aspects in your exercise list.  If you are training like a bodybuilder, doing traditional workouts, you are way off the mark.

Over the month I will talk more about the importance and how to implement these key aspects into your training regimen, to make you the best Combat Fighter.

EXPLOSIVENESS/PLYOMTERICS

Plyometrics have been used with great success to stimulate an athlete to use greater force in a shorter period of time while shooting in, jumping, punching or kicking.

For explosive strength, kettlebells, dumbbells, bodyweight and other equipment are often used to train plyometric movements.

These ballistic exercises are performed at high speeds and translate well into explosive strikes with “knockout power”.

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This entry was posted in Circuits, Exercises, Plyometrics, Plyometrics & Speed, Strength & Conditioning, Training, Workouts, Workouts, Workouts, Workouts for Trainers and tagged , , , , . Bookmark the permalink.

44 Responses to SPARTAN MMA WORKOUT – “EXPLOSION”

  1. pduffy says:

    wicked work out funk. i’m new to your site and its awesome.

    paul

  2. seb says:

    Great workout, thanks a lot Funk! Can’t wait to try this one.
    Keep posting such awesome stuff!

  3. leemitchell15 says:

    killer!

  4. leandrew29 says:

    Thats ah great workout, we really appreciate how you decidate specific workout to cater to fighting sports. Awesome workout funk

  5. koolstar says:

    i found this exercise very tiring and exhausting from the different types of push ups you can do with the kettle bell.

  6. mslmtaxcpa says:

    I love these Spartacus workouts! They have greatly improved my grappling conditioning. Please post more killer versions of this workout format.

  7. Smash says:

    What an all over killer workout, but love the pain.

  8. SteamyMartini says:

    How kilograms per pound?

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