FLOW MMA Barbell Complex

I first revealed this awesome MMA training workout in 2009, so I figured I’d share it again with you guys, since there have been a lot more people following my blog and newsletter since then!

Check it out first, then make sure to get the full details below the video:

You might’ve seen something similar to this called the ‘Bear’ by CrossFitters, but I’ve added a couple of exercises and movements that will help balance the workout and make it more challenging.

This complex is great because one exercise flows naturally into the next and there are no serious limiting exercises.

A problem with many barbell complexes is that one of the exercises requires a weight that’s a lot lighter than others, such as barbell curls when in a complex that has back squats.

This makes the back squat virtually useless.

But in this complex, you can use a significant amount of weight that each exercise produces a training effect.

Perform 4-8 reps of each exercise, which makes up 1 set. Perform 3-5 sets, resting 2-3 minutes between sets.

Here’s the list of exercises:

1) Power clean
2) Front squat
3) Push press
4) Reverse lunge
5) Back squat to overhead press
6) Stiff-leg deadlift, pause at bottom
7) Bent-over row
8) Complete the SLD
9) REPEAT for 4-8 total reps!

If you’re following my Ultimate MMA Strength and Conditioning program, you can slot this in as an AnE workout during the Base Conditioning phase, or even once a week during the Strength phase.

Give it a shot and let me know what you think and if there’s anything else you’d like to see, hit me up in the Comments section.

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Riccardo
Riccardo

Thanks Eric,

and regarding using this during the strength phase once a week, always as conditioning, added to the RT of one of the 2 days o replacing ome specific exercise?

Eric

As conditioning, added to the RT at the end, or even on a separate day.

Riccardo
Riccardo

Hi Eric,

what do you mean with AnE here?

Riccardo

Eric
Eric

If you’ve got the Ultimate MMA S&C program (I think you do, don’t you?) then you can use this instead of the Crazy 8’s workout, or instead of the APIs.

Nindz
Nindz

I will try this on Friday, im on my strength phase at the moment – looks fun and challenging

PH
PH

I like it – had a run through the complex a few times to make it ‘flow’ but I’m always looking forward to the days where I can work this…

BTW great track selection…

Fellow Warrior
Fellow Warrior

Cool will have to try..By the HAPPY LUNAR NEW新春快乐 !!!

iver
iver

Eric, I just saw a video for your Ultimate MMA, and the prefight workout bonus included. Is there a way for us who bought this product before(2009) when it was not included, to receive this upgrade?

iver
iver

Hi Doug, as you can see from the rep number and rest time, this is a strength workout. So, make an experiment and find the adequate weight for you to fit in this repetition number. If your goal is fatloss increase the rep number, decrease the weight and rest time. I am not an affiliate :), but realy recommend to buy Erics product, it is a structured program and you will do a favore to yourself, also you can learn something. Probably you read this many times, but if you are your own coach, you have the worse coach.

Doug
Doug

What kind of weight should I be looking at for these exercises? 30% BW, 50% BW? more , less? obviously, it depends on the person doing the exercises, but where’s a good starting point?

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[…] This post was mentioned on Twitter by Danny Denhard, MMA Ninja. MMA Ninja said: FLOW MMA Barbell Complex http://bit.ly/fXUHVZ […]

Marlon
Marlon

Looks great bro … I’ll try tomorrow 04/02/11 and let you know 😉 good work and keep them coming !

Gregg

Great complex, Eric, as usual (from someone who has MMA Ripped, Ultimate MMA and MMA Power. For the most part I’ve kept away from giving these types of complexes to clients for the exact reason you mention. This greatly improves on the typical complex (like their training splits, most of which flat out stink), most people or trainers don’t put a lot of thought into exercise order when designing programs.

The only thing I think most people would have to do is specialize on their shoulders for a bit as I’ve found a lot of trainees to lack in strength in that area relative to other exercise poundages. Or, they can just add a lot more push than you do. lol! Your push press is pretty strict. Impressive.