MMA Workout Routine Weekly Planner

Mixed martial arts (MMA) is at the pinnacle of variety for combative athletes. Incorporating Brazilian jiu-jitsu (BJJ), submission grappling, wrestling, muay thai and boxing, you might be scratching your head on how to organize your training and conditioning into a weekly MMA workout routine.

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First off, you should realize that your routine will almost never be the same week in, week out. At times, you'll be peaking before competition, at others you'll be concentrating on your technical skills. Other times you'll be recovering from injury or overtraining. In still others, you'll be trying to gain strength, lose fat or increase your work capacity.

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No matter what is going on, your weekly MMA workout schedule will be ever-changing. However, it doesn't have to be chaotic: I'll discuss the basics which will help you organize your workouts on a week to week basis.

First and foremost, there is no "magic MMA workout routine." There are numerous ways to put together your training, and often times your workout schedule is built around your other training goals.

One adjustment you can make is to plan your hardest and most intense workouts towards the end of the week when you might be taking a day or two to rest.

The reason? Recovery.

Think of it this way: If you do your most intense workouts at the very beginning of the week, you'll likely be sore and exhausted for the rest of the week. You might grit through the rest of the week, but more than likely, you'll be tearing your body down, making you more susceptible to injury or catching a cold from weakening your natural defenses.

Probably the best way to figure it out is by finding what already works for successful professional fighters and essentially copying what you can from them and then tweaking it to fit your own personal MMA training schedule and goals.

Take, for example, Mario Sperry's MMA workout routine:

Monday through Friday - Jiu-Jitsu training during the day. Muay Thai training in the evening.

Conditioning Training 3x per week

Tuesday and Thursday wrestling.

You'll notice that he does some form of circuit training two to three times per week and then other conditioning workouts throughout the week. Hopefully this helps you understand how you might organize your workouts as well.

MMA Workout Routine Weekly Planner

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Weekly Workout Routine

You're already aware that no great accomplishments were achieved without preparation and planning. The same goes for getting in shape, building muscles, and improving your healthy. Staying organized is imperative to getting the results that you want, and developing a weekly workout routine that is easy to follow will keep you motivated on the days you don't feel like getting out of bed.

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First you have to cover the basics of what days you're going to workout, and what major muscle groups you're going to target on those days. You're aware of the idea that your muscles do need a recovery time to repair themselves and grow, so it's important to incorporate those rest days into your routine. However, some overlap is just fine.

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For example, let's say that on Mondays you are going to focus on chest and shoulders. Then Tuesday you workout your biceps, triceps, and forearms, and how about some abs. Of course you're shoulders are going to have to input some energy during the arm exercises, but they're use is only casual and you're not demanding much from them. They'll be OK.

Wednesday would be a great day to incorporate some cardio. This could be a run outside, a kickboxing class, swimming, a bike ride or whatever you enjoy. And don't overlook yoga either. Stretching is incredibly important for overall physical health, and it doesn't get any better than the stretch you'll get in yoga while making your entire body sweating like mad from the demanding positions. A weekly workout routine is never complete without incorporating time for stretching.

Thursday we bring the weights back in and focus on back muscles and your legs and hit the abs one more time. Notice that we only targeted the legs once, and that's all you need. With all of the cardio work you'll do and your other adventures outdoors, your legs will get plenty of work.

Friday we return to some intense cardio of your choice. Saturday, get out of your house, get out the gym, and go for a crazy long bike ride or an awesome hike in the mountains. Have fun, and guess what...you're working out at the same time. Sunday is a fantastic day to rest and allow your body to catch up. Many studies have shown that taking a complete day off from any form of difficult labor is good not only for your muscles, but your mind and soul as well.

Always track your activities so you can approach your exercising with intention and focus. And keeping track of what you've done will be fantastic motivation when you look back two months later and see how far you've come.

Weekly Workout Routine

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Weekly Exercise Routine

There are many ways that a fitness regimen can be formed and it may be formed according to your fitness goals. For example, a bodybuilder will have different routines than a sport athlete competing in swimming, basketball, football etc.

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Here are a few different weekly exercise routines that will help you according to you fitness goals.

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o For the beginner or someone that wants to stay in good shape but does not want to workout more than 3 times a week. (overall good health and fitness)
o Day 1- chest, shoulders, and triceps. 3x15 abs work
o Day 2- back, biceps, traps, obliques. 3x15 abs work
o Day 3- Legs, including hamstrings, quadriceps, and calves. 3x15 abs work
o The best way to perform this plan would be to have day 1 on Monday, day 2 on Wednesday, and Day 3 on Friday. This way you have a rest period between workouts and you also do not have to workout consecutive days.

o For the advanced lifter or someone that wants speed, endurance and definition, this plan will work great. (athlete and definition)
o Day 1- chest, shoulders, and triceps. 3x15 abs work
o Day 2- back, biceps, traps, obliques.
o Day 3- legs, including hamstrings, quadriceps, and calves. 3x15 abs work
o Day 4-repeat day 1-no abs work though
o Day 5-repeat day 2-3x15 abs work
o Day 6-repeat day 3- no abs work though
o Day 7-rest
o This weekly exercise routine will get you in shape very quickly but takes hard work and dedication. You will burn fat and replace it with muscle fast!!! I have done this before for 8 weeks and it really works. Keep in mind that it does require 6 workout days a week which is tough.

o The third weekly exercise routine is also for an advanced lifter that is trying to gain mass, size, and strength. This will only require 4 days a week and each muscle will be trained one time. (size and strength)
o Day 1(Monday)-chest, abs
o Day 2(Tuesday)- back, biceps, traps, obliques
o Day 3(Wednesday)-legs-abs
o Day 4(Thursday)- rest, or if you prefer, 30 min cardio
o Day 5(Friday)- shoulders and triceps
o Day 6 & 7 (Sat and Sun)- Rest, with a little cardio if desired
o The key to this style is to perform very explosive repetitions using heavy weigh and low reps. Example, 3x8,6,and 4 (pyramid)

There are many different ways to set up your weekly workout routine, I personally have tried all of these and they work very well for what I was trying to accomplish. These are all set up with primary and secondary muscles working together and also having time to rest before using them again. For example, chest is a primary muscle and triceps is a secondary muscle used in chest exercises. This is why I allow 2 days in-between to rest before exercising the triceps again.

Weekly Exercise Routine

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