Being big and large may make you appear BIG, but it does not always make you powerful! If you are a boxer or an MMA fighter, you will want to get ripped in order to create an impact. If you want to bulk up, you need a workout schedule that includes cardio, fight sessions, and strength training.
A exercise plan for intermediate boxers and MMA fighters trying to get in shape is provided below. The workouts in this section have been specially designed to assist increase strength and enhance aerobic fitness. So, if that's what you're searching for, keep reading!
Workout Summary
| Main Goal | Build Muscle |
| Workout Type | Split |
| Training Level | Intermediate |
| Program Duration | 16 Weeks |
| Days Per Week | 6 |
| Time Per Workout | 70-90 Minutes |
| Equipment Required | Barbell, Bodyweight, Dumbbells, Machines |
| Target Gender | Male & Female |
Workout Description
Weightlifting was once prohibited for boxers because high weight lifting might impair striking ability and the speed component essential in boxing. Workout routines specifically intended for boxers and MMA fighters are gaining popularity these days because, when done correctly, they may improve a fighter's performance.
When training as a fighter, especially a boxer or MMA expert, the normal norms of strength training are not followed. To increase agility, speed, endurance, and not just big muscle, you must keep the weight low and the effort high. You should not train like a hard-core bodybuilder, powerlifter, or boxer.
These weightlifting categories are linked to muscular hypertrophy (increasing muscle growth), yet they can be harmful to boxers because to the exhaustion involved. Boxers must have enough stamina to train for boxing while still doing outstanding cardio.
Bodybuilding-style strength exercise also promotes the development of Type I muscle fibers, sometimes known as slow-twitch fibers. These muscle fibers are not ideal for boxing since they take longer to contract and do not provide the rapid, powerful burst necessary in the sport. Slow twitch muscles are ideal for marathon runners or circumstances requiring endurance for lengthy periods of time.
As a result of these factors, this exercise plan recommends a combination of cardio, strength training, and combat training as your optimal weekly gym regimen. You enjoy the primary benefits of all sorts of training while avoiding the negative consequences. By combining cardio, combat training, and focused weightlifting, the carefully created exercise regimen for boxers and MMA specialists seeks to increase speed and intensity.
Workout Frequency
This is a weekly schedule in which you will train for 6 days every week. One day is set aside for rest and rehabilitation. You will follow the plan for a total of 16 weeks in order to attain the goals you have set for yourself. It's a little difficult routine for intermediate-level fighters. Before beginning this practice, beginners are suggested to follow a brief basic plan.
Exercise Routine
It will be a split-style exercise in which you will train different muscle groups in separate periods. It will not be a full-body workout that works all muscles at once.
Mondays and Thursdays will be your strength training days, which will be divided further based on the muscles targeted by the exercises. Mondays, for example, are reserved for legs, back, and grip strength, whilst Thursdays are reserved for chest, shoulders, and triceps.
Cardio and bad/pad training are the focus on Tuesdays and Fridays.
Martial Arts aerobic training takes place on Wednesdays and Saturdays. This weekly plan keeps you occupied all week with different patterns and methods of weight, cardio, and combat training.
Exercises will be more focused on agility, thrust, and speed increase rather than heavy loading and weightlifting.
Cardio conditioning is vital for boxers and fighters because they must learn to manage their heart rate and develop endurance. They must be able to hold their ground in extreme conditions for as long as possible. If they do not train with cardio workouts, particularly cardio boxing or shadowboxing, they are likely to quit up much sooner since the mental stress and physical weariness of the game will get the best of them.
Workout Schedule for Boxing & MMA Gloves
- Monday: Weight Training
- Tuesday: Cardio/Fighting Practice
- Wednesday: Cardio/Fighting Practice
- Thursday: Weight Training
- Friday: Cardio/Fighting Practice
- Saturday: Cardio/Fighting Practice
- Sunday: Rest Day
Monday - Legs & Back
|
Leg |
||
|
Exercise |
Sets |
Reps |
|
Goblet Squats |
4 |
15-20 |
|
Leg Press |
4 |
15-20 |
|
Leg Curls |
4 |
15-20 |
|
Calf Raises |
5 |
15-20 |
|
Back |
||
|
Exercise |
Sets |
Reps |
|
Pull Ups |
4 |
15-20 |
|
Lat Pull Down |
4 |
15-20 |
|
Seated Cable Row |
4 |
15-20 |
|
One Arm Dumbbell Row |
4 |
15-20 |
|
Hyperextensions |
4 |
15-20 |
Thursday - Chest, Shoulders & Triceps
|
Exercise |
Sets |
Reps |
| Chest | ||
|
Bench Press |
4 |
15-20 |
|
Incline Dumbbell Press |
4 |
15-20 |
|
Shoulders |
||
|
Exercise |
Sets |
Reps |
|
Military Press |
4 |
15-20 |
|
Seated Dumbbell Press |
4 |
15-20 |
|
Wide Grip Upright Rows |
4 |
15-20 |
|
Barbell Shrugs |
4 |
15-20 |
|
Triceps |
||
|
Exercise |
Sets |
Reps |
|
Tricep Dips |
4 |
15-20 |
|
Close Grip Bench Press |
4 |
15-20 |
Tuesday & Friday - Cardio & Bag/Pad Training
- 3 mins of Quick Jabs and Strikes
- 1 min rest
- 3 mins of Heavy Strikes
- 1 min rest
- 3 min freestyle combos
Wednesday & Saturday - Martial Arts Cardio
45 minutes of fighting practice
Martial Artists' Example
- Loosen up by moving through your selected style's combinations (Karate = Kata).
- 30 seconds of rest
- 3 mins Quick bag strikes
- 1 minute of rest
- 3 minutes of harder strikes
- 1 minute of rest
- 3 mins freestyle combinations
