Explosive power is an undeniable advantage in mixed martial arts (MMA) competition. It’s the surge behind every kick and every punch, giving you the one-up to dominate whenever you step into the cage. So how do you train to get there? A workout routine for MMA isn’t going to be the same as a bodybuilding routine– bulking up isn’t your focus. Instead, you need to incorporate exercises specifically designed to increase power and speed.
This MuscleTech routine includes battle-tested movements – squats, deadlifts, bench press, clean and jerk, weighted pull-ups and more – to help you gain strength and speed, whether you’re training for MMA or just want to train like a fighter.
| Day | Exercise | Sets & Reps |
| Monday | Deadlifts | 4 sets / 6-10 reps |
| Bench press | 4 sets / 6-10 reps | |
| Weighted pull-ups | 4 sets / 6-8 reps | |
| Kettle bell swings | 4 sets / 8-12 reps | |
| Wednesday | Clean and jerk | 4 sets / 6-10 reps |
| Power cleans | 4 sets / 6-8 reps | |
| Kettle bell swings | 4 sets / 8-12 reps | |
| Weighted dips | 4 sets / 8-10 reps | |
| Friday | Leg press | 4 sets / 6-10 reps |
| Squats | 4 sets / 6-10 reps | |
| Kettle bell swings | 4 sets / 8-12 reps | |
| Sled sprints | 4 sets x 40-yd. dash |