Strongest Man

There are a few exercises that every MMA athlete and martial arts athlete should do. Included in the them are squats, deadlifts, cleans, bench press, push press, and rows.

The following workout routine includes a good mixture of both strength training and endurance training which is critical for anyone who is wants to compete in MMA. Strength is great but you will also need to maintain a high level of explosiveness throughout the fight. For this reason I would recommend integrating into your workout routine some form of caveman combat training to boost your overall endurance while exerting maximum effort.

Always remember if you want to be the strongest man you have to train harder than the strongest man!

DAY   WORKOUT               SETS   REPS          RESISTANCE
1     Power Clean           3      3-5           80%
1     Bench Press (Heavy)   6      6,6,6,5,5,3   Work Up to 90%
1     Squat (Speed)         5      5             >= 65%

2     REST

3     1 x Power Clean
      3 x Military Press
      2 x Push Press        3      5 total       60%-70%
3     Deadlift              3-4    3-4           Pyramid to 100%

4     REST

5     Bent Over Row         3      5-6           60%-70%
5     Squat (Heavy)         6      6,6,6,5,5,3   Work Up to 90%
5     Bench Press (Speed)   5      5             >= 65%

6     REST

7     Cardio