Sample 2 Day Strength Workout Template

[Justin]

I've had a few enquiries recently from people who would like me to write them an MMA strength and conditioning program.

Unfortunately, as much as I would love to help you all individually, any programs I design are based upon a functional movement and baseline fitness tests. The results of these tests determine what around 80% (if not all, in many cases) of what the program consists of.

There is no way I can carry out these tests online as they are more objective than subjective in nature, therefore I don't like to prescribe programs online (not to mention that my clients pay good money for this and to give out 'free' programs would de-value thier custom)


However, because I feel kind of bad, and im a bit of a push over, Im going to try to help you all out by posting below a sample template example of what a typical two-day routine may look like for one of my clients who are in a strength-building phase.

Let me know what you think, and any other comments you may have.


Strength Phase: 2-Day Session Plan


Day 1:

1. Mobility, Muscle Activation & Core:

1. Skipping: 3-5 minutes
2a. Barbell Complex: 2-3 x 6 reps (Light weight) Deadlift / Romanian Deadlift / Hang Snatch / Overhead Squat / Push Press / Reverse Lunge
2b. Barbell Rollout: 2 x 8-10 reps


2. Speed, Agility & Power: (Linear day)

1. Hurdle Jumps: 3 x 3 reps (Manual neck resistance exercises done whilst resting between sets)
2. Single Leg Bounds: 2 x 3 reps(cones spaced approx 4 feet apart in zig-zag formation)
3a. Plyo-Press Up: 2 x 4-6 reps
3b. Squat Jump: 2 x 4-6 reps


3. Strength:

1a. Barbell Deadlift
1b. Single-Leg, Single Arm Deadlift : 4 x 5 reps (light shoulder mobility / hip flexor stretching done during 90 second rest period)

2a. Standing DB Press
2b. Weighted Chin Up: 4 x 5 reps (light shoulder mobility / hip flexor stretching done during 90 second rest period)


4. Endurance:

5-Exercise Circuit: 1-2 rounds (10 minutes total) each exercise for up to 60 seconds, maximum of 15 secs transition time between exercises:
a. Jump Squat
b. Swiss Ball Press Up
c. Split Squat
d. Dummbell Farmer’s Walk
e. Airdyne Bike



Day 2:

1. Mobility, Muscle Activation & Core:

1. Skipping: 3-5 minutes
2a. Bodyweight Complex: 2-3 x 6 reps – Squat / Lunge / Side Lunge / Inchworm / Press Up / Overhead Squat (holding rope or light barbell)
2b. Side Plank: 2 x 8-10 reps


Speed, Agility & Power: (Lateral day)

1. Hurdle Jumps & Turn to Lateral Sprint: 3 x 3 reps (Manual neck resistance exercises done whilst resting between sets)
2. Lateral Shuttle Runs: 2 x 3 reps
3a. Box Jump: 2 x 4-6 reps
3b. Explosive Resistance Band Suplex: 2 x 4-6 reps


Strength:

1a. Weighted Split Squat
1b. Romanian Deadlift : 4 x 5 reps (light shoulder mobility / hip flexor stretching done during 90 second rest period)

2a. Standing Cable Chest Press
2b. Weighted Inverted Row: 4 x 5 reps (light shoulder mobility / hip flexor stretching done during 90 second rest period)


Endurance:
Barbell Complex: 4 x 6 reps up to 90 seconds rest (decreasing rest by 5-10 secs per workout)

a. Deadlift
b. Straight Leg Deadlift
c. Bent Over Row
d. Hang clean
e. Front Squat
f. Push Press
g. Reverse Lunge with Twist (bar on back)
h. Jump Squat



Remember, this is not identical to what every fighter would be doing. Certain variables would change depending on structural issues, strength levels, experience (whether its their first or second time through the strength cycle), length of thier matches / rounds, how many skills sessions per week on top they attend, and if they have simultaneuos body composition goals (muscle gain or fat loss).

As you can see, this is why my programming is very individualized, although under a template, and cannot be done with integrity online.

But I hope someone benefits from the above workout to get a better idea of how I do things at the Iron Warriors MMA Academy.

Again, I'd love to hear what you think, and if any of the other S&C coaches / trainers here have any input I'm always willing to hear new ideas or suggestions. My programming structure is continually evolving with the more I learn.


Justin

[El Giggity]

Justin, can I ask mate, why you do core work at start(warm up)? and the speed/plyometrics before the strength circuit, would this not have a negative effect on your strength? although possibly a small one, would not be more beneficial for strength at the start when your freshest, then speed?

Just curious mate, not tryna being a dick lol

Personally I like to do core activation at the end, cos your working your core a lot with the multi-joint strength exercises. Then do the core at the very end.

Though I love endurance at the end, I've been using that a lot myself did this one after a power phase workout: the other day

1.speedcurls-band - 60
2.10 plyro press ups
3. heavy bag wall squat - 20 reps - underhook
4. Sprawl + 1,2 - 20 reps
5. Chin clinch knees - 20 (thai clinch)
6. MB crossovers - 20 reps
7. band skiers - 30

Would you train for maximal strength using this template?

[Justin]

Good questions,

Speed work always comes first, when you are freshest. You are right that it is desirable to be fresh for strength work too, but speed simply cannot be improved if done later.

The thing to remember is that speed work, should NOT be fatiguing, because of the full recovery in between short sets. Like i've said in the past, speed or power sets should be stopped as soon as you lose your original speed or form. It is NOT to be turned into an endurance exercise.

If you do this correctly, you should come to the end of the power / speed exercises and your CNS will be primed and ready to do strength work, but you should not be drained at all.


Core work - What is one of the biggest limiting factors in athletes of all sports? Poor Core stability. Your biggest weaknesses should be given priority. Now, if core stability is a priority, then Im going to do it first, again, while you are fresh.

Again, you'll see that the core work I prescribe is kept relatively low, and instead spread over the two sessions, so you won't fatigue your core when it comes to the big lifts later on.

Would you train for maximal strength using this template?

How do you mean? Im not sure I get what you're asking!

[scrappercarter56]

Like the construction of the workout, especially linear, lateral day.
you could also use this as a complex session, doing your speed agility part, coupled with the strength training. EG. Barbell deadlift followed straight offf by Hurdle jumps. Single leg deads followed immediately by single leg bounding,etc. Allow approx 3 to 5 minute recovery, the strength part gives good pre-loading to the muscles, neural activation, and allows a good plyometric response. Also can cut down on length of the session if you want to get in and out of the Gym.

[Justin]

We use Complex Training in our Power and Power Endurance Phases. I made a post in the Training Articles section on that a while back..

I call it Contrast training though, because otherwise people get confused with my complexes for endurance!


Also, you are right time is important. The above workouts will not take longer than an hour to complete.

[El Giggity]

Maximal strength, I was thinking that going for max strength the, speed work before hand would effect your maximal strength - have a small fatigue effect on it. Which you addressed in your reply! I haven't done speed work before a session like this, so I would like to check results. Sounds like a good experiment for me to try!

Core work I was thinking as a warm up - to activate the core, which makes a lot of sense, but are saying for someone that has a weak core? I mean if your training someone who doesn't have a weak core, and they can activate their core doing a heavy squat for example, would you still do core activation before?

Yes mate I like what you said about the CNS being primed, (EDIT) actually mate apologies I skimmed over the numbers(just read it again), I didn't know the reps were that low. I was thinking It was almost like a full speed circuit before strength. Taxing hurdle over etc. I actually do a similar warm up for sessions(though never used box jumps or hurdles/plyometrics) really like the idea! seeing your principles. Defo gonna give it a try.

[Justin]

Cool to hear you'll be trying it, let me know how that goes.

Yes, even if they have a stong core and it can hold up during heavy compound lifts (i.e - squats as you mentioned) they still do the core work at the start. What I posted here (plank or side plank) is the most basic level, as this is just a template remember. We may use swiss ball exercises, bodyweight partner exercises or many other things to work the core at the start. Still I do find it good to keep going back to the planks and side planks to make sure they're improving and their form stays tight.

I don't like to stray too far from the basics.

[mma-fan]

Great workout! In the strength section you mention barbell deadlifts, dumbell press, weighted split squat and standing cable chest press but no sets or reps. Are these to be performed as one set to failure or one rep max, I'm not to sure of the idea behind them. Thanks

[Justin]

Those exercises are 4 x 5 reps, just like the exercises above them. Sorry, I should have mentioned they are in a superset format, so I just listed the sets and reps once!

So to be clear, it would be a deadlift for a set of 5, followed by a set of streight leg, single leg deadlifts

Rest, then go for the second set of each etc. up to 4 sets for each.


I should also note that no sets should be taken to failure at any point. Failure training is a body buidling method designed to induce overload-fatigue. In a sports performance context this is detrimental, because we are trying to minimize and control fatigue, not seek it.

I would say to find a weight that you can lift explosively with acceleration for no more than 5 reps per set. No grinding reps allowed - if your rep speed starts slowing down you terminate the set and rest.

[azza92]

Execellent thread Justin im new to this forum but i can already see the amount of detail you put into your posts (which i really appreciate as im trying to build my strength, cardio and trying to lose fat to about 10%).

I was going to ask a question which might be a bit off topic hopefully you don't mind.

Whilst im training what would you recommend i eat during the day so i feel energized for when i workout? Sorry for going off topic but the question just come to me while i was reading your thread :laugh: