Both the practice of boxing that mixed martial arts are benefited by a serious weight training because these sports for the improvement of muscle tone is important not so much from the aesthetic point of view but to improve strength and agility.
Training for boxing and mixed martial arts
Here's an example scheme can complete workout for intermediate athletes who practice boxing or mixed martial arts:
program plan
Level of training: Intermediate
Main objective: Improvement of muscle tone-tropism
Training days per week: 6
Type of training: Breakdown of muscle groups to train during the different sessions scheduled throughout the week (type workout better known as: split routines).
Description of training
The one discussed here is a type of training devoted primarily to the athletes of the box, and mixed martial arts intermediate.
Number of repetitions per set (The number of repetitions is chosen in the adjustment functional sought).
Strength: 1-4 reps
Hypertrophy: 6-10 (12) repetitions
Resistance: 15-20 reps
Organization weekly workouts
Monday: weight training
Tuesday: Aerobics / fighting technique
Wednesday: Aerobics / fighting technique
Thursday: weight training
Friday: Aerobics / fighting technique
Saturday: Aerobics / fighting technique
Sunday: rest
Memorandum of weekly training aimed at the development of resistance
Monday and Thursday - Training weights:
Monday: Feet, back, exercises for the development of grip strength
lower limbs
squat 4x15-20
Leg press 4x15-20
Leg Curls 4x15-20
Calf raises 4x15-20
back
Tractions fronts the bar 4x15-20
Lat machine forward 4xx15-20
Pulley horizontal 4x15-20
Rower with a dumbbell 4x15-20
Hyperextensions bench hyperextensions 4x15-20
Grip exercises
Maintaining 20kg plates (one plate per coat) with the sole opposition of the fingertips (3x30 seconds).
Thursday: Chest, Shoulders, Triceps
pectoral
exercises
Barbell bench press horizontal 4x15-20
Presses with two dumbbells on the incline bench to 45 ° 4x15-20
deltoids
exercises
Slow Forward 4x15-20
Presses with two dumbbells over your head,
while sitting on the bench 85 ° 4x15-20
Tractions to the chin angled barbell 4x15-20
shrug 4x15-20
triceps
exercises
Dips 4x15-20
Barbell bench press horizontal,
tight grip 4x15-20
Thursday and Friday, aerobics and bag work
Combat practice for 30 minutes - with lots and / or protections
Example protocol workout for the box:
• 3 minutes fast jabs and strikes
• 1 minute break
• 3 minutes of heavy strikes
• 1 minute break
• 3 minutes combinations Freestyle
30 minutes of jogging
Wednesday and Saturday - Aerobics for martial arts
Combat practice: 45 minutes
Example protocol workout for martial artists
• Heating with combined movements of Karate
• 30 second pause
• 3 minute quick strikes on sack
• 1 minute break
• 3 minutes strikes heavier
• 1 minute break
• 3 minutes combination Freestyle
Repeat this sequence several times possible
The sequence shown above should follow sprints of 100 or 200m.