Hybrid MMA Fighter WODs

[Steven Bowser]

I am looking for Hybrid Training WODs specifically for MMA Fighters to improve overall Strength and Metabolic Conditioning. There is a post of Heavy Met Cons that is very interesting under Workouts of the Day.
I have been training a MMA Fighter who is new to CrossFit and have him on a 3 day a week routine since he has a busy schedule at American Top Team.
I don’t want to burn him out however I want him to feel the effects of CrossFit and the quick results. It is going on 3 weeks and he already noticed a difference at his fight school. As a matter a fact several of the other Fighters have come in to see what CrossFit is about because they see his sudden burst of stamina.

Here is an example of what I put together for him.

21,15,9 of the following for time.

185 pound Deadlift
Pull Ups
Ring Dips

I figure if anyone would come up with some great ideas it would be this group.
Thanks in advance.

[Jason Lopez-Ota]

Anything that will give him strength to push, pull, lift someone, be more explosive, etc.

[Steven Bowser]

Right on.
Post some specific examples here.
I have a book full of them but looking for some more input.

[David Schneider]

Power Cleans would prove quite beneficial for your fighter, I'm sure.

Power Cleans, Muscle-Ups, Heavy Thrusters...

[Steven Bowser]

Todays WOD
5 Rounds of Cindy
then
1 Round of Helen
then
2 Rounds 135 DL x 15, 15 Push ups

8:35

After taking a minute
100 M Tire Drag
100 M Farmers Walk 53# KBs
100 M Overhead Walk 95# Barbell
100 M Slam Ball Toss (6 feet each toss)

6:35

Explosive type training. Next time put some cleans in the WOD. Good idea.

[Sean Dunston]

Steven-
No offense to your WOD above, but I think the effectiveness of Helen is best felt after the second round, when you are beginning the final run.

We once did the following on a Saturday and it was very effective: Fran with Chest to Bar pullups, 10 minute rest (exactly) then Helen.

Grace would be a good one also.

[Steven Bowser]

Thanks,
Will take that into consideration. Just mixing it up some.

[Jason Lopez-Ota]

Originally Posted by Steven Bowser

Right on.
Post some specific examples here.
I have a book full of them but looking for some more input.

I'm not an expert so I can't tell you that.

A high strength to weight ratio would be awesome also, especially for grappling. The guys at www.performancemenu.com have some experience training MMA fighters.

Punching power comes from the hips mostly. Exercises that work the hips would be good. It's been said that sledgehammer swinging increases punching power.

It seems like you have the right idea already.

This article might have some ideas you can learn from:

http://www.rosstraining.com/articles...htraining.html

wfs

Have you trained? Maybe if you tried it you could get some good ideas.

[Steven Bowser]

I love both those sites. Use them in many WOD ideas. Made some slam balls and Ab Wheels to put in the WODs. Performance Menu is on the cutting edge of Strength Training.
Thanks for all the feedback guys.

Have several years of experience in kick boxing and some wrestling.

I plan on getting a heavy bag inside the gym to throw some kicks and punches into the WODs both hanging and on the ground. Maybe some simulated body slams.

[Guy Lewis]

Hey,here’s three sessions that I’ve written up and will try out during the course of the week. Each session is broken down into 5 rounds of roughly 5 minutes each much like fight gone bad except the exercises change with each round. I find that helps to keep me interested. The rest between rounds is roughly a minute or how ever long it takes you to set up/get to the next circuit.

Session One:

Round One: Complete as many rounds in 5 minutes of the following

Deadlift 4 reps
Unilateral Dumbbell (DB) Thruster 6 reps
Unilateral DB Row 6 reps

Round Two: Complete as many rounds in 5 minutes of the following

Dead hang Pull ups max reps
Dips max reps
Unilateral leg squats max

Round Three: Complete as many rounds in 5 minutes of the following with a 20lb ball

10 Wall balls
10 Wall Throws

Round Four: Cover as much distance as possible

Row 5 intervals of sprint 30 seconds rest 30 seconds

Round Five: Complete as many rounds in 5 minutes of the following

Unilateral Over head lunges 6 reps each leg and arm
Alternating renegade row 8 reps
Shuttle run (aim for 20-30 seconds of work)

Session Two:

Round One: Complete as many rounds in 5 minutes of the following

Sprawl to Sandbag Clean and Jerk 6 reps
Lateral Bound 20 reps
Shuttle run (aim for 20-30 seconds of work)


Round Two: Complete as many rounds in 5 minutes of the following

Sled Drag (walking backwards)

Round Three: Complete as many rounds in 5 minutes of the following

Supine row max reps
Unilateral OH Step up
Cuban Press

Round Four: Complete as many rounds in 5 minutes of the following

Unilateral Cable press 6 reps
Pull ups max reps
Unilateral Shoulder press 4 reps
Cable row 6 reps

Round Five: High intensity work for 5 minutes of the following

Sparring/heavy bag work

Session Three:

Round One:

Clean and Jerk 4 sets of 4 reps


Round Two: Complete as many rounds in 5 minutes of the following

Box jump 15 reps
Medicine Ball Push up 10 reps
Medicine Ball Slam 10 reps

Round Three: : Cover as much distance as possible

Row 5 intervals of sprint 30 seconds rest 30 seconds

Round Four: Complete as many rounds in 5 minutes of the following complex

Deadlift 8 reps
Bent Over row 8 reps
Romanian Deadlift 8 reps

Round Five: Complete as many rounds in 5 minutes of the following complex

Turkish Get Up 2 reps per arm
External Rotation 6 reps
Plate Step up 6 reps each leg


Feel free to ask questions, give advice, or criticize. I enjoy feedback.

Cheers
Guy