My new workout plan...

[MMASTAR]

Ok so time to change up the workouts bit. I train MMA and my main focus here will be overall strentgh. I only lift 3 days a week so i will be doing a whole body workout each day.

MONDAY:
deadlifts 4 x 8
push press 4 x 8
pull ups 4 x AMRAP
flat DB bench press 4 x 8
kettlebell swings 3 x 20


WEDNESDAY:
back squats 4 x 8
bench press 4 X 8
barbelle row 4 x 8
DB shoulder press 4 x 8
clean and jerk4 x 8

FRIDAY:
Standing overhead press 4 x 8
Front squat 4 x 8
pull ups 4 x AMRAP
incline DB bench press 4 x 8
sumo deadlift high pull 3 x 12

at the end of each workout i will do some ab work. I dont need to train bi's/tri's for mma as they will get hit enough in the big compound lifts. If this takes to long i may reduce to 3 sets, looking to keep it around an hour. I will now take all your criticism and opinions,lol, thanks guys!

AMRAP= as many reps as possible

[BritishColumbian]

What about my favorite exersize? DIPS

[MMASTAR]

I also do a class we call combat core conditioning twice a week, its comparable to crossfit, very intense fast paced workouts. We do dips there... any more favorites i missed? lol

[Bowlcut]

Have you ever looked into the Westside form of training?
Lots of MMA fighters use its principles when it comes to dynamic effort work.

[warlock]

and about KEGELS?

[tex]

What about my favorite exersize? DIPS dips are only good for beginners.....to get real tri strength you need to do cgbp, heavy french press, reverse grip bp....I am talking about pure strength...dips have limitations on increasing long head tri strength.....

[tex]

Have you ever looked into the Westside form of training?
Lots of MMA fighters use its principles when it comes to dynamic effort work. x2..westside is ideal for athletes....increase exlosiveness and strength......i do 5/3/1 but i will be switching to a wsb template this winter.....

[cog]

MMASTAR,you tried the ring dips yet?

[MMASTAR]

ya, and i can do muscle ups to..definetly a little shaky the first time i held onto a set of olympic rings though..

[cog]

Most people are very shakey at first.Not too many fighters have bulky tri's,surely by design....

[faller]

Looks good. I'm starting a full body as well starting tommorrow morn. I'll be doing 3 sets, time factor for me. Just finished up 4 weeks of GVT, that was fun!

[MMASTAR]

did my monday workout yesterdaybut had to change the kettlebell swings for overhead squats and added standing cable crunches at the end 4 x 20, took 1 hour 20 minutes at a pretty good pace, very good workout. I think this will help me refrain from overtraining, i tend to stay in the gym way to long and do way to much.