Advanced MMA Training Routine - Home Edition
This guide provides a **high-intensity MMA and full-body conditioning plan** designed for fighters
preparing for competitions like the Delhi Olympics. The program combines strength training,
calisthenics, endurance work, and skill-based exercises with limited equipment: two 4kg dumbbells
and two 1kg wrist weights.
**Objective:** Build explosive strength, improve MMA performance, and achieve peak conditioning
without a gym.
Weekly Split
Day Focus
Monday Chest + Triceps
Tuesday Back + Biceps
Wednesday Shoulders + Core
Thursday Chest + Back
Friday Arms + Core
Saturday Leg Day (Power + Endurance)
Sunday Rest & Recovery
Muscle Group Exercises
Chest
- Weighted Push-ups - 4 sets x 20 reps (add wrist weights)
- Dumbbell Chest Press (Floor) - 4 sets x 15 reps
- Explosive Clap Push-ups - 4 sets x 15 reps
- Slow Negative Push-ups - 3 sets x 12 reps
Back
- Bent Over Dumbbell Rows - 4 sets x 15 reps
- Superman Holds - 4 sets x 30-45 seconds
- Weighted Back Extensions (floor) - 3 sets x 12 reps
- Reverse Snow Angels - 3 sets x 15 reps
Shoulders
- Handstand Hold (against wall) - 4 x 30 sec
- Dumbbell Overhead Press - 4 sets x 15 reps
- Lateral Raises with Dumbbells - 4 sets x 15 reps
- Pike Push-ups - 4 sets x 12 reps
Arms
- Bicep Curls - 4 sets x 15 reps
- Hammer Curls - 4 sets x 15 reps
- Triceps Dips (chair) - 4 sets x 15 reps
- Close Grip Push-ups - 4 sets x 15 reps
Core
- Plank Hold - 4 sets x 60 sec
- Leg Raises - 4 sets x 20 reps
- Russian Twists with Dumbbell - 4 sets x 20 reps
- Bicycle Crunches - 4 sets x 20 reps
Legs
- Weighted Squats - 4 sets x 20 reps
- Lunges - 4 sets x 12 reps each leg
- Jump Squats - 4 sets x 15 reps
- Calf Raises - 4 sets x 30 reps
Morning Routine (Strength & Power)
Morning sessions focus on **explosive strength**, **power**, and **targeted muscle growth**. The
aim is to train two muscle groups per session following the weekly split. Warm-Up (15 minutes) -
Jumping Jacks x 2 min - Dynamic stretches: Leg swings, arm circles, hip rotations - Light
shadowboxing x 3 min Main Training - Follow the two muscle groups of the day. - Each exercise: 4
sets with short rest (30-45 sec). Finisher (10 minutes) - Burpees x 2 min - High Knees x 1 min -
Push-up to Jump Combo x 1 min - Plank Hold x 2 min
Evening Routine (Calisthenics + Skill Work)
Evening sessions build **bodyweight strength**, **functional endurance**, and **MMA-specific skill
conditioning**. Warm-Up (10 minutes) - Shadowboxing with wrist weights x 3 min - Dynamic
mobility drills x 5 min - Slow stretching x 2 min Calisthenics Core Work - Pull-ups or Reverse
Rows (substitute with dumbbell rows if needed) - 4 x max reps - Handstand Practice (against wall) -
10-15 min total - Push-ups (varied grips) - 4 x 20 reps - L-sit Hold - 3 x max time Skill Drills -
Shadowboxing with wrist weights x 3 min rounds (5 rounds) - MMA Movement Patterns (footwork,
sprawls, takedown drills) - 15 min - Heavy Bag or Imaginary Bag Strikes - 3 rounds x 3 min each
Finisher - 5-minute continuous burpees
