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WOD MMA SERIES: FORMULA FOR A DOMINANT GAS TANK (PART 1/3)

27 Dec

CASE STUDY:

 JIMBO IS PREPARING FOR AN AMATEUR MMA FIGHT (3 X 2 MINUTE ROUNDS @ 60 (S) REST)…. HOW CAN HE SIMULATE THE CARDIO NEEDED FOR THIS EVENT???!!!

  • CHOICE OF EXERCISES WILL NOT BE DISCUSSED BUT ARE EQUALLY AS IMPORTANT… FOLLOW WOD: MMA SERIES FOR IDEAS.
  • TO BREAK THIS FIGHT DOWN WE NEED TO RECOGNIZE THAT EACH ROUND CONSISTS OF 120 (S)… WITH THAT IN MIND LETS CREATE A FORUMLA…
  • ASSUMING THAT JIMBO IS IN DECENT SHAPE AND CAN PERFORM 40:20 WORK/REST INVERVALS WE CAN HAVE HIM PERFORMING WHERE HE NEEDS TO BE WITHIN 9 WEEKS

HE CURRENTLY WORKS AT

(40:20 X 2 @ 60 (S) REST) X 3 ROUNDS

WE NEED HIM TO WORK AT

(60:0 X 2 @ 60 (S) REST) X 3 ROUNDS

 

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WOD: MMA SERIES (WORKOUT 7/50) -STRENGTH WORKOUT # 2 + DUMBBELL SWINGS-

23 Dec

NOTE:  

I AM USING THE BOOK “INFINITE INTENSITY” BY ROSS ENAMAIT AS A TEMPLATE FOR THIS WORKOUT….. CLICK HERE TO SEE THE BOOK 

THE WORKOUT:

STRENGTH WORKOUT 1

  • (A1)     2 ARM DUMBBELL SPLIT SNATCH………..5 X 6 REPS (3 EACH LEG)
REST MAX: 45- 60 SECONDS……… USE 60-65% MAX WEIGHT (DON’T GO TO FAILURE)
  • (B1)     2 ARM DUMBBELL PUSH PRESS………..5 X 3 REPS 
REST MAX: 45- 60 SECONDS……… USE 60-65% MAX WEIGHT (DON’T GO TO FAILURE)
  • (C1) 1 ARM DUMBBELL CHEST PRESS………..4 X 5 REPS (EACH ARM) *USE 8 REP-MAX
  • (C2) PLYOMETRIC PUSH UP………………………4 X 8 REPS
REST MAX: 60-120 SECONDS………DO BOTH EXERCISES BACK TO BACK
  • (D1) STATIC WALL SQUAT……………………4 X 60 (S) 
  • (D2) SQUAT JUMP…………………………………4 X 10 REPS
REST MAX: 60-120 SECONDS………DO BOTH EXERCISES BACK TO BACK

…………REST 3-5 MIN…………

FINISHER:

DUMBBELL SWINGS—–> COMPLETE 3 X 15 REPS (EACH ARM) AS FAST AS YOU CAN 

VIDEO LINKS:

RESULTS:

  • I USED A 30 LB DUMBBELL FOR THE 2-ARM DUMBBELL SNATCH… 45 LB DUMBBELL FOR PUSH PRESS…. 55 LB DUMBBELL FOR THE 1-ARM CHEST PRESS AND 30 POUNDS DUMBBELL FOR THE  SWINGS 
  • GREAT FULL BODY STRENGTH WORKOUT 

WOD: MMA SERIES (WORKOUT 6/50) -INTERVAL RUNNING + CORE WORKOUT # 2 –

23 Dec

NOTE:  

I AM USING THE BOOK “INFINITE INTENSITY” BY ROSS ENAMAIT AS A TEMPLATE FOR THIS WORKOUT….. CLICK HERE TO SEE THE BOOK 

THE WORKOUT:

INTERVAL RUNNING 

  • 6 X 400 METER OR 1:15 ON TREADMILL 
REST MAX: 90 SECONDS 
  • 5 X 50 METER (I USED PARKING LOT OUTSIDE GYM) 
REST MAX: JOG BACK TO START LINE

…………….REST 3-5 MIN……………….

CORE WORKOUT 1:

  • TURKISH GET UP…………….  X 5 REPS (PER SIDE)
  • DEADLIFT TWIST …………….X 6 REPS (PER SIDE)
  • V-UPS………………………………..X 15 REPS
GO THROUGH ALL EXERCISES BACK TO BACK WITHOUT REST… THIS COUNTS AS ONE ROUND…. COMPLETE 3-5 ROUNDS TOTAL RESTING NO MORE THAN 60 (S)

VIDEO LINKS:

RESULTS:

  • THE 6 X 400 METER RUN WAS TOUGH I DID 10.0 SPEED AND 3.0 INCLINE
  • I USED 30 LB DUMBBELL FOR TURKISH GET UP AND 60 LB DUMBBELL FOR DL TWISTS
  • “QUICK AND EFFECTIVE CARDIO AND CORE WORKOUT”

WOD: MMA SERIES (WORKOUT 5/50) -WORK CAPACITY 101 + FARMERS WALK

20 Dec

NOTE:  

I AM USING THE BOOK “INFINITE INTENSITY” BY ROSS ENAMAIT AS A TEMPLATE FOR THIS WORKOUT….. CLICK HERE TO SEE THE BOOK 

THE WORKOUT:

WORK CAPACITY 101:

5 X …….. PULL UP

10 X …….MEDICINE BALL SLAMS

15 X…….. BURPEES

20 X……… JUMPING JACKS

75 (S) WORK 45 (S) REST…. EACH ROUND IS 2 MINUTES (1:15 WORK/45 REST)….. REPEAT FOR 10 ROUNDS 

 

…………….REST 3-5 MIN……………

FINISHER:

FARMERS WALK: GRAB A HEAVY PAIR OF DUMBBELLS AND WALK AS LONG AS YOU CAN UNTIL YOU HAVE TO DROP THE WEIGHTS…. REST 60 (S) AND REPEAT 3 X 

VIDEO LINKS:

RESULTS:

  • STARTS OFF EASY… GETS VERY HARD AS EACH ROUND PROGRESSES 
  • HAD TO CUT OUT JUMPING JACKS AROUND THE 5TH ROUND DUE TO FATIGUE & TIME
  • “10/10 WORKOUT FOR TESTING YOUR WILL”

WOD: MMA SERIES (WORKOUT 4/50) -GPP WORKOUT # 1 + CORE WORKOUT # 2-

18 Dec

NOTE:  

I AM USING THE BOOK “INFINITE INTENSITY” BY ROSS ENAMAIT AS A TEMPLATE FOR THIS WORKOUT….. CLICK HERE TO SEE THE BOOK 

THE WORKOUT:

GPP WORKOUT # 1

30 (s) Burpees

30 (s) Jumping Jacks

30 (s) High Knee Dumbbell Press (5-10 LB DUMBBELL)

30 (s) Shadow Box

REPEAT X 5 ROUNDS (10 MINUTES TOTAL) NO REST IN BETWEEN ROUNDS 

 

………………………..REST 5 MIN……………………………….

CORE WORKOUT 2:

  • STANDING WHEEL ROLL OUTS…………….  X 5 REPS
  • V-UPS ……………………………………………………..X 15 REPS
  • DECLINE RUSSIAN TWIST……………………..X 10 REPS (PER SIDE)
  • BACK EXTENSION ………………………………….X 12 REPS
  • HIGH REP BICYCLE CRUNCH ………………..X AMRAP (AS MANY REPS AS POSSIBLE)
GO THROUGH ALL EXERCISES BACK TO BACK WITHOUT REST… THIS COUNTS AS ONE ROUND…. COMPLETE 3-5 ROUNDS TOTAL RESTING NO MORE THAN 60 (S)

VIDEO LINKS:

RESULTS:

  • WORKING FOR 10 MINUTES STRAIGHT WAS TOUGH 
  • GOOD COMBINATION OF EXERCISES FOR THE CORE WORKOUT 
  • “QUICK AND EFFECTIVE CARDIO AND CORE WORKOUT”