Big Bang's 12 week MMA Conditioning Program Day 8

This is your second week of training... You're going to be doing a lot of movement that you did last week... You should be looking to up the weight... or at least have a better idea of your body and where you should be starting. This is why I told you to keep track of your weights... if you didn't its going to be very hard to push your limits, and near IMPOSSIBLE to make next weeks work outs happen... So be that Gym Rat with a notebook... Sure, it doesn't look hardcore... But Suck it up.

15 minute casual elliptical

THE WORKOUT

Back Squat 1 Rep Max 280lbs

Find the 1rm of your back squat

Back Squat 50% of one rep max for a set of 10 reps then 8 reps then 6 reps 145lbs

Leg Press 3 sets of 10 reps 180lbs/270lbs/360lbs

Hip Abduction machine 2 sets of 20 reps 120lbs/120lbs

Hips Adduction machine 2 sets of 20 reps 160lbs/180lbs

Seated Calf Raise 2 sets of 12 reps 135lbs/145lbs

CONDITIONING

1 min Push Pull
1 min Alt Kettle Bell Snatch
1 min Burpees
1 min Rest

Do this for 4 rounds... 1 point for every rep... Add up for your score at the end.

"Big Bang" Mike O'Laskey is an MMA Fighter and Coach With a Martial Arts School in Burbank California

1312 W. Magnolia Blvd
Burbank, CA 91506
olaskeyma@gmail.com

Tel: 818-480-7810

www.olaskeyma.com