[Club27]

I recently started training MMA recently, but i would still like to take a few days out of the week to lift, but i would need a good routine to build the strength/explosiveness that an MMA fighter needs.

im a rather muscular guy, so id like to use my strength to my advantage as well.



my instructor recommended deadlifts and bench pressing and maybe some cleans, but what would be an effective routine to use it in a day?

any input would be most appreciated.

[EastCoast Highlander]

combine the deadlifts with benchpress, you'll get good results and overall power everywhere squats too

[Club27]

would it be safe to do all three of the big lifts in one routine though?

[heydespo5269]

pick up the new edition muscle and fitness, i think thats what it called, and they have a boxers workout. a matter of fact, i'll post it for you when i get home. it's just what your lookin for.

[heydespo5269]

Day 1 mma workout
2 weights (back and legs)
3 mma workout
4 weights (chest and arms)
5 boxing workout
6 rest, optional run up to 5 miles
7 rest

shoulders aren't included bc boxing/mma focuses on shoulders a lot already. If you want to, you can do aobut 6-8 sets of basic presses, but it says not any more.

Day 1 3 5, MMA workout is up to you.

Day 2

Deads 4
one arm db row 4
wide grip pulldown 4
leg ext. superset with lying leg curl 3
calf raises 3

All 10 reps, sets are above.

Chest and arms on day 4

DB bench press 4
DB incline press 4
DB incline flye 3
Dip superset with DB curl 3 [ do dips to failure, db curl 10 reps]
everything 10 reps, except dips to failure.

this is in muscle fitness, april edition. hope it helps....i would add squats though.