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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