Does your same old training program and workout need a shot of adrenaline? Feel like you’re beating yourself up in the gym without making progress? We can help you with those two problems by giving you a rut-busting MMA workout designed to smash training plateaus and get your muscles reacting positively again.
“Sometimes our bodies simply stop responding to our workouts because we keep doing the same things over and over,” explains top U.K. strength and conditioning coach Dan Roberts, founder of The Dan Roberts Group and a former professional muay Thai fighter. “By trying something radically different, such as what a boxer or mixed martial artist may do to prepare for a fight, you can deliver the type of shock that will prompt an adaptation response from your muscles.”
In the following upper-body-focused MMA-style workout, you’ll incorporate elements of conditioning, mobility and endurance — which are not the usual aims of a bodybuilding-style workout but as a side effect can still do wonders for growth and development — while training multiple bodyparts synergistically, including your back, chest, shoulders, biceps, triceps and core.
You’ll be using a mix of counting reps and counting seconds, with longer-than-typical sets (up to three minutes) that will test your mettle to the max.
“I’d suggest trying this as a break from your usual routine, anywhere from once per week to once per month, or just occasionally when you think you need a spark,” Roberts suggests. “I think you’ll love it because you’ll feel your muscles working in ways you may not have before — and after a few times through the gauntlet, you’ll be stronger, more confident, and have more stamina when you shift back to your traditional weight workouts.”
The MMA-Style Upper-Body Conditioning and Mobility Workout
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