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Strength & Power Workout for MMA Fighters #1

Are you an MMA fighter looking to take your strength, conditioning, and power to the next level? This workout is part of the Kettlebell Workout Plan for MMA Fighters and focuses on strength and power.

Workout Specs:
Purpose/Focus:	Strength, Power
Difficulty:	Advanced
Body Parts Used:	Full Body
Equipment:	Kettlebell, Rings

Workout Vid
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Workout Instructions

For Sets A thru E, complete all sets of each exercise before moving onto the next exercise, resting 1-2 minutes between sets and exercises. Complete Set F as a circuit, resting as little as possible between exercises and 2 minutes between sets. Pick a weight that's light enough to allow you to complete the entire set without stopping.
	A: Ring Row (Weighted) Learn Exercise	3 x 5	1-2 minutes
	B: Clean & Press (Double) Learn Exercise	3 x 8	1-2 minutes
	C: Turkish Get Up (Double) Learn Exercise	3 x 5	1-2 minutes
	D: Swing (Double) Learn Exercise	2 x 10	1-2 minutes
	E: Walking Lunge (Overhead) Learn Exercise	2 x 10 each side	1-2 minutes
	F1: Ring Fly Learn Exercise	3 x 60 seconds	NA
	F2: Renegade Row Learn Exercise	3 x 60 seconds	NA
	F3: Windmill Learn Exercise	3 x 60 seconds each side	NA
	F4: Sprawl Learn Exercise	3 x 60 seconds	2 minutes

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Full Body Kettlebell Strength Workout by Steve Jessup

Kettlebell Workout Instructions:
A1: Double Kettlebell Snatch to Push Press - 10 x 5 (32kg x 2)
B2: Weighted Chin Up - 10 x 5 (16kg)
B1: Double Heavy Club (or Sledgehammer) Swipes - 10 to 1 (35lb)
B2: Tiger bend Push Ups - 10 to 1
C1: Plank - 60/45/30/15sec
C2: Wheel Rollout - 20/15/10/5

Pyramid Kettlebell Conditioning Workout by Mike Eves

Kettlebell Workout Instructions:
A1: 1-Arm Kettlebell Swings - 10, 15, 20, 15, 10
A2: Renegade Rows - 10, 15, 20, 15, 10
B1: Kettlebell Farmer Walk - 100m
B2: Kettlebell Racked Farmer Walk - 100m
B3: Overhead Kettlebell Farmer Walk - 100m

Unconventional Training for Jiu Jitsu

Workout Instructions:
A1: Double Kettlebell Swings - 3 x 10
A2: Double Kettlebell High Pull - 3 x 10
B1: Sandbag Shouldering - 3 x 8-10 ES
B2: Sandbag Get Up - 3 x 3-5 ES
C1: Macebell 360 - 3 x 10 ES
C2: Walking the Plank - 3 x 10

Upper Body Emphasis Kettlebell Workout #5 - Machine Workout Plan

Workout Instructions:
A1: Double Press - 2 x 5-8
A2: Double Jerk - 2 x 15-20
A3: Clap Push Up - 2 x 10-15
B1: Double Front Squat - 2 x 5-8
B2: Kettlebell Jump Squat - 2 x 10
C1: Renegade Row - 2 x 8-10ES
C2: Double Kettlebell Outside Row - 2 x 20
HE: Double Kettlebell High Pull - 4 x 30 sec