Home | Fitness | Exercises

MMA Workout the 'Complex' Way

By: John King A

Read More About Exercises

It appears as if I have seen a lot about complicated coaching. And invariably, when complicated training is brought up, Randy Couture's circuit is also discussed.

In case you do not know, "complex" training ( which may also be called "circuit training" ) is a technique of exercise in which you move from one exercise to the subsequent without rest. It can be done on machines, or with different implements, but the more preferred methods involve only one weight a single barbell, a couple of dumbbells or kettlebells, a sandbag, and so on.

As far as Randy's complicated, it goes like this ( medium-high reps ) :

-Bent Row

-Upright Row

-Military Press

-Good Morning

-Split Squat ( left / right )

-Thruster

-Straight-Legged Deadlift

Now Randy isn't the only out there who uses complexes, has had success with them, or has designed superb complex-based workouts. Martin Rooney has trained some men up at Renzo Gracie's gymnasium, strength coach Itsvan Javorek has been using complexes for a while "Renegade Training" Coach John Davies made great use with permutations of a complex he calls the "Bear," and I have even used them in my training programs.

Complexes are excellent for a range of reasons. First, they are an exercise that you get the most "bang for your buck." Using one simple technique, you can train cardiovascular conditioning, muscle-bound endurance and conditioning, strength and strength-endurance ( dependent on how heavy you train ), as well as the intangible factor of mental toughness. Besides they're quick! A good complex workout can kick your tail and have you in & out of the gymnasium inside of 20-25 minutes.

There are multiple ways you can implement complexes into your total SC program. What I love to do ( and did in Program 1 of "Working Class Fitness The Programs" ) is to do some basic full-body strength work first less than 2-4 compound exercises. Either then ( or at a later part in the day ), come back and do your complexes. The compound exercises will help you build your power and strength, while the complexes may be employed to target muscle-bound endurance and conditioning, as well as overall GPP ( General Physical preparedness ).

To explain Program one, I revolve a basic set / rep scheme over 3 exercises a upper body push, and higher body pull, and a squat / deadlift variant. I then utilized the following complex :

-Thruster x 5

-Curl / Back Shrug x 5

-Power Snatch x 6

-Curl / Back Shrug x five

-Thruster x five

Another way to effect complexes would be to setup two different workouts one with higher reps and lower ( comparatively speaking ) weight to target the aforementioned muscular endurance and conditioning. Then setup another workout, only this time, employ heavier weight and lower reps. If at all possible, even have multiple weights ( i.e. Barbells, pairs of dumbbells, for example. ) at your disposal, so that you can tax each exercise as much as feasible. Alternate days of complicated coaching, 3x / week, doing each 3x over two weeks. On the first week, you'd do your endurance complicated on Mon, strength complex on wed, endurance complex on Fri. Then, on the second week, strength complicated on Mon, endurance complex on wed, and strength complex again on Fri.

Another choice when designing your complexes would be to go for a mix of strength and endurability. Utilize a heavy weight, and choose exercises that let you use heavier weights. For those exercises that you are stronger on, just do a few more reps. Then, with some movements that you are extraordinarily robust on, do a highly explosive / tough bodyweight exercise.

For example, here is a dumbbell ( DB ) complicated I used years back with a large amount of good results :

-DB Press x 6

-Chins ( weighted if need be ) x 6-8

-DB Bent Raise / Rows x six

-DB Snatch x 8 ( each side )

-DB Swing x 12-15 ( each side )

-Explosive Push-Up x 5-8

-Jump Squat x ten

*Repeat 3-6x. Rest 45-90 secs between complexes.

When utilised right, complexes can be used to do a wide variety of goals all you have to do is use your imagination!

Train Hard, Rest Hard, Play to win.

Article Source: http://depositarticles.com/

If you want to read more about MMA Workout tips visit us today.

MMA Workout Blog
John King

Please Rate this Article

 

Not yet Rated

Click the XML Icon Above to Receive Exercises Articles Via RSS!
Additional Articles From - Home | Fitness | Exercises
Sign Up for a free account.
Our other websites
All about SEO
Beauty Tips Forum
Submit Articles
Member Login
Link Us
Submission Guidelines
Ezine Notifications
Article RSS Feeds
Sitemap
New Stuff
About Us
Developer
Good shopping portal
Link to Us
Contact Us
Privacy Policy
Terms of Service

counter easy hit

Powered by Article Dashboard