MMA Strength and Stability

This is an intermediate program to be used 4 days a week. All the days will have a main focus with a super set of an noncomplementary muscle group. The goal of these workouts is to be no longer than an hour and a half a day. 

Day one is used for stability. This focuses on strengthening you're base and mid section. 

Day two is for pushing and framing. The chest, triceps and shoulders will be the main activated groups. 

Day three is for pulling motions. Your back and bi's will be the main targets.

Day four is all about stability and remaining agile while your body is gaining muscle mass. 

This program will assist in making you muscle more dense while not adding muscle size. Keeping the reps in the 10-15 range while adding super sets to allow for muscle fatigue sooner than expected.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Russian Twist

Stability 

Pogo Hop

Pull-Up (Bodyweight)

Power

Dip (Bodyweight)

Press

Lateral Jump

Pistol Squat

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