The most important thing you need to do with this program is keep track of ALL your times and weights... this is how you know you've improved and how you reference back for future work outs. I don't care if you keep track on your phone or email yourself... just write down everything... I personally been carrying around a spiral notebook.
I will include my times and weights as examples they will be in
italics.
This program works best as a "Two- A- Day"... meaning this is one work out... your other work out will be what ever you're training MMA wise. Try to give yourself at least a 3 to 4 hour rest between work outs. I do this in the morning and train MMA at night... but you can reverse it if you like. It doesn't matter.
Its starts easy... then gets pretty epic... hold tight.
Enjoy!
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DAY 1
15 minute casual warm up on the elliptical.
STRENGTH
Front Squat: 1rm 205lbs
Find your 1 rep max (1rm)... this means as much weight as you can possibly lift one time. Start with a reasonable weight then do 1 Front squat. keep adding weight until you can't do it any more. Log it.
Front Squat: about 50% 1rm for 4 sets of 10 reps 115lbs
Now do the math of half the weight and cut it down by half.
Seated Adduction: 2 sets of 20 reps 50lbs/60lbs
One Leg Dumbbell Calf Raise 2 sets of 15 reps 130lbs/170lbs
CONDITITIONING
21-15-9 for time 5 minutes 42 seconds
Hang clean 95lbs (Try just the 55lbs for this... 45lbs bar and two 5 plates)
Box Step ups
Pushups
Do each of the above 21 times.... then start from the beginning doing it 15 times... then again doing it 9 times. Time yourself to see how fast you can get through it take rest as needed but push yourselves! and log your time.
"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
