MMA Workout Secrets Anyone Can Use
It appears as if I have seen a lot about complex coaching. And invariably, when complex training is brought up, Randy Couture’s circuit is also discussed.
In case you do not know, “complex” training ( which may also be called “circuit training” in MMA workout circles) is a strategy of exercise in which you move from one exercise to the next without rest. It can be done on machines, or with different implements, but the more well-liked techniques involve only one weight a single barbell, two dumbbells or kettlebells, a sandbag, for example.
As far as Randy’s complex, it goes this way ( medium-high reps ) :
-Bent Row
-Upright Row
-Military Press
-Good Morning
-Split Squat ( left / right )
-Thruster
-Straight-Legged Deadlift
Now Randy isn’t the sole out there who uses complexes, has had success with them, or has designed superb complex-based workouts. Martin Rooney has trained a bunch of men up at Renzo Gracie’s gym, strength coach Itsvan Javorek has been using complexes for a long while “Renegade Training” Coach John Davies made great use with variations of a complex he calls the “Bear,” and I’ve even used them in my training programs.
Complexes are great for a range of reasons. First, they’re an exercise that you get the maximum “bang for your buck.” Using one easy methodology, you can train cardiovascular conditioning, muscled endurance and conditioning, strength and strength-endurance ( depending on how heavy you train ), as well as the unsubstantial factor of mental toughness. Besides they are quick! A good complex workout can kick your tail and have you in & out of the gymnasium within 20-25 minutes.
There are multiple techniques you can implement complexes into your overall SC mma workout program. What I like to do ( and did in Program one of “Working Class Fitness The Programs” ) is to do some basic full-body strength work first no more than 2-4 compound exercises. Either then ( or at a later part in the day ), come back and do your complexes. The compound exercises will help you build your strength and power, while the complexes may be employed to target muscly endurance and conditioning, as well as overall GPP ( General Physical preparedness ).
To illustrate Program 1, I revolve a basic set / rep scheme over three exercises a upper body push, and upper body pull, and a squat / deadlift variant. I then exploited the following complex :
-Thruster x 5
-Curl / Back Shrug x 5
-Power Snatch x six
-Curl / Back Shrug x 5
-Thruster x 5
An alternative way to implement complexes would be to setup 2 different workouts one with higher reps and lower ( comparatively speaking ) weight to target the previously mentioned muscled endurance and conditioning. Then setup another workout, only this time, employ heavier weight and lower reps. If possible, even have multiple weights ( i.e. Barbells, pairs of dumbbells, for example. ) at your disposal, so that you can tax each exercise as much as feasible. Alternate days of complex training, 3x / week, doing each 3x over 2 weeks. On the first week, you’d do your endurance complex on Mon, strength complex on married, endurance complex on Fri. Then, on the second week, strength complex on Mon, endurance complex on wed, and strength complex again on Fri.
Another option when designing your complexes would be to go for a mix of strength and endurability. Use a heavy weight, and choose exercises that let you use heavier weights. For those exercises that you are stronger on, just do a few more reps. Then, with some movements that you are very strong on, do a highly explosive / tough bodyweight exercise.
For example, here is a dumbbell ( DB ) complex I used years back with a large amount of good results :
-DB Press x six
-Chins ( weighted if need be ) x 6-8
-DB Bent Raise / Rows x six
-DB Snatch x eight ( each side )
-DB Swing x 12-15 ( each side )
-Explosive Push-Up x 5-8
-Jump Squat x 10
*Repeat 3-6x. Rest 45-90 secs between complexes.
When utilised right, complexes can be used to accomplish a wide variety of goals to improve your mma workout all you’ve got to do is use your imagination!
Train Hard, Rest Hard, Fight Hard.
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