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STRENGTH & CONDITIONING
20WORKOUTS
TO HELP BUILD
KILLERSTRENGTH
AND
EXPLOSIVE
POWER
.COM
STRENGTH & POWERWORKOUts FOR FIGHTERS
STRENGTH & POWERWORKOUts FOR FIGHTERS
Brought to You By FunkMMA
This manual is copyrighted by Funk Roberts Fitness Inc. All Rights
Reserved. No part of this manual may be reproduced or transmitted in any
form or by any means, electronic or mechanical, including photocopying,
recording, or by any information storage and retrieval system. Images,
text, graphics, and other intellectual property are protected by United
States and International Copyright Laws, and may not be copied, reprinted,
published, reengineered, translated, hosted, reproduced, or otherwise
distributed by any means without explicit permission. You may not copy,
modify, create derivative works of, publicly display or perform, republish,
store, transmit, or distribute any of the material in this video without the
prior written consent of Marc “Funk” Roberts. Fines start at $150,000 and
include a possible prison sentence upon conviction.
Copyright 2017
Medical DisclaimerPlease Note: The recommendations in this and any other document are
not medical guidelines but are for educational purposes only. You must consult your physician prior to starting this or any other program or if you have any medical condition or injury that can possibly worsen with physical activity. If you have any pre-existing back or physical injury, DO NOT START THIS PROGRAM until you have full clearance from your physician. This program is designed for healthy individuals 18 years and older only. The
information in this document is meant to supplement, not replace, proper
exercise training. All forms of exercise pose some inherent risks. Marc “Funk”
Roberts, or anyone associated with Funk Roberts Fitness Ltd advises readers to
take full responsibility for their safety and know their limits.
Before partaking in the exercises in this or any other program, be sure that
your equipment is well maintained, and do not take risks beyond your level of
experience, aptitude, training and fitness.
The exercises and dietary programs in this book are not intended as a substitute
for any exercise routine or treatment or dietary regimen that may have
been prescribed by your physician. Don’t lift heavy weights if you are alone,
inexperienced, injured, or fatigued. Don’t perform any exercise unless you have
been shown the proper technique by a certified fitness trainer or certified
strength and conditioning specialist. Always ask for instruction and assistance
when lifting. Don’t perform any exercise without proper instruction.
Always do a warm-up prior to any exercise including but not limited to interval
training. See your physician before starting any exercise or nutrition program. If
you are taking any medications, you must talk to your physician before starting
any exercise program, including but not limited to Funk Roberts Fitness.
If you experience any lightheadedness, dizziness, or shortness of breath while
exercising, stop the movement and consult a physician immediately. You must
have a complete physical examination if you are sedentary, if you have high
cholesterol, high blood pressure, or diabetes, if you are overweight, or if you are
over 30 years old.
Please discuss all nutritional changes with your physician or a registered
dietician. If your physician recommends that you don’t use this or any other
program, please follow your doctor’s orders.
Waiver & Release of Liability(READ CAREFULLY BEFORE PERFORMING ANY EXERCISES IN THIS
MANUAL)
I UNDERSTAND AND ACKNOWLEDGE THAT THERE ARE RISKS INVOLVED
IN PARTICIPATING IN ANY EXERCISE PROGRAM AND / OR ANY
EXERCISES CONTAINED WITHIN THIS MANUAL IN CONSIDERATION FOR
BEING ALLOWED TO UTILIZE THE INFORMATION IN THIS MANUAL.
I AGREE THAT I WILL ASSUME THE RISK AND FULL RESPONSIBILITY
FOR DETERMINING THE NEED FOR MEDICAL CLEARANCE FROM MY
PHYSICIAN AND OBTAINING SUCH CLEARANCE, THE SAFETY AND/OR
EFFICACY OF ANY EXERCISE PROGRAM RECOMMENDED TO ME, AND
ANY AND ALL INJURIES, LOSSES, OR DAMAGES, WHICH MIGHT OCCUR TO
ME AND / OR TO MY FAMILY WHILE UTILIZING THE INFORMATION IN THIS
MANUAL AND TO THE MAXIMUM EXTENT ALLOWED BY LAW I AGREE
TO WAIVE AND RELEASE ANY AND ALL CLAIMS, SUITS, OR RELATED
CAUSES OF ACTION AGAINST FUNK ROBERTS FITNESS OR FUNK
ROBERTS, HIS EMPLOYEES, FOR INJURY, LOSS, DEATH, COSTS OR OTHER
DAMAGES TO ME, MY HEIRS OR ASSIGNS, WHILE UTILIZING ALL THE
INFORMATION OR PARTAKING IN THE EXERCISES CONTAINED WITHIN
THIS MANUAL OR VIDEO LIBRARY. I FURTHER AGREE TO RELEASE,
INDEMNIFY AND HOLD FUNK ROBERTS FITNESS AND MARC FUNK
ROBERTS FROM ANY LIABILITY WHATSOEVER FOR FUTURE CLAIMS
PRESENTED BY MY CHILDREN FOR ANY INJURIES, LOSSES OR DAMAGES.
STRENGTH &CONDITIONING
.COM Strength & POWERWORKOUTS FOR FIGHTERS
© 2017. FunkMMA Strength & Power Training for Fighthers // www.funkmma.com 01
IntroductionWelcome to the Strength and Power Workouts program. Well this isn’t really a
program but more of a resource of workouts that you can implement into your
training.
As an MMA, Martial Arts or Combat Athlete developing your overall strength and
power is an important physical aspect needed to improve your performance.
Strength is a total force one can exert under voluntary effort.
For the MMA athlete superior strength is essential. In a MMA fight you may
need to lift, throw, physically restrain, clinch & move or manipulate the joints of
an opponent, all of which require the ability to exert influence over a tough and
resistant opponent.
The key is developing your major, small stabilizer and neutralizing muscles.
The need for explosive power is another one of the most important attributes as it
allows you to be outwork your opponent every time. Often confused with strength,
power production and management (i.e. use what you need when you need it) is
dependent upon how well conditioned your energy systems are.
Power can be developed through explosive exercises and workouts that include
compound movements and Olympic lifts.
The exercises in each workout should be performed in a controlled yet explosive
fashion. Complete these routines with as much intensity than and in as little time as
you possibly can.
Use weight that is challenging and continue to increase as you progress through
the weeks.
STRENGTH &CONDITIONING
.COM Strength & POWERWORKOUTS FOR FIGHTERS
Workout Tips These are strength and power workouts that I suggest you perform at the
beginning of your week when you are fresh and full of the proper nutrition and
fuel to get through the workouts. If strength is a weakness, then you will want to
perform 2 or 3 workout sessions each week.
You can perform on lower, upper and full body workout. But only use this type of
workout template only during your off season or when you are not in fight camp.
Strength and Power workouts should be a staple of your strength and conditioning
training.
Exercise TipsThese are strength and power workout so there is a mixture between both strength
exercise and explosive power exercises in one workout.
The first exercise of the workout is generally going to be your heavier lift with low
reps and slower tempo. The remaining exercises are either set up as supersets
moving directly from one exercise to the other, or explosive movements with
higher reps and faster tempos
In some instances as you fatigue you may have to reduce the weight so you
can meet with reps and reps. In other instances you may feel great and want to
increase the weight that you use.
Follow the workout details to perform each workout.
It is important that you have a couple of warm up sets before your work sets. Also
watch the video and practice the movements before jumping into this workout.
Generally the first exercise is a stand-alone exercise (A1) and then the subsequent
exercise are paired it what’s called a superset (ie. B1-B2.)
© 2017. FunkMMA Strength & Power Training for Fighthers // www.funkmma.com 02
Tips Before You Start the Strength and Power WorkoutsI’m excited for you to start using these workouts. You can use this as full workouts
or as part of a bigger session.
In both cases I mentioned above, please read through these tips to ensure your
sessions are efficient and effective.
1. Warm up with a calisthenics warm up and dynamic stretch before every workout session
Warm Up
https://www.youtube.com/watch?v=g04Nz18FqkA
Joint Mobility Dynamic Stretch
https://www.youtube.com/watch?v=xbOxmQRi7fM
2. Ensure that you Stretch after your workout session
Post Workout Stretch
https://www.youtube.com/watch?v=2wMSSupoCI8
3. Use a Foam Roller to help loosen the fascia prior to or after your workouts
Foam Rolling Demo
https://www.youtube.com/watch?v=za2t238RtCY
CLICK HERE to order your Travel Roller:
http://www.funkmma.com/site/TravelRoller
STRENGTH &CONDITIONING
.COM Strength & POWERWORKOUTS FOR FIGHTERS
© 2017. FunkMMA Strength & Power Training for Fighthers // www.funkmma.com 03
4. Do NOT attempt any exercises that you aren’t sure how to do. You can find most of these exercises on the web, if you
are not sure of the movement.
5. Drink a ton of water before, during and after your
workout session. Stay away from sports drinks until after you’ve
finished you workout.
6. You must have some level of fitness before attempting
these Strength & Power Workouts.
7. Always use good form and technique with each exercise. If you get fatigued take a quick breather so you can get back to good form.
Do not sacrifice time for technique. Do it right to get the best results.
8. If you want to start this or any other program but think you have an
injury, get medical attention FIRST and have a professional therapist rehabilitate your injury before starting any exercise program.
9. If it hurts, STOP! Don’t be afraid to use alternative exercises.
I don’t believe in the “no pain, no gain” mentality…that said
10. Clean nutrition and good eating habits is the key to increasing your
energy, building muscle, burning fat, improving strength, decreasing
inflammation and chances of injury.
Download these Done For You or Do It Yourself Nutrition Plans: http://funkstsmealplans.com/spartannutrition/
STRENGTH &CONDITIONING
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© 2017. FunkMMA Strength & Power Training for Fighthers // www.funkmma.com 04
STRENGTH &CONDITIONING
.COM Strength & POWERWORKOUTS FOR FIGHTERS
The WorkoutsStrength & Power Workout #1Perform each exercise for the prescribed sets and reps.
# EXERCISE REPS REST 1 2 3 4 5
A A1 - Barbell Back Squat 5-3-3-3-3 2-3 min
BB1 - Barbell Deadlifts 5-5-6-6 ---
B2 - Dumbbell Trap Raise on Incline 8 reps 90 sec
CC1 - Dumbbell Forward Lunge 6 per side ---
C2 - Split Squat 8 per side 90 sec
DD1 - Chin Ups 10 reps ---
D2 - Bent Over Rows 8 reps 90 sec
Strength & Power Workout #2 Perform each exercise for the prescribed sets and reps.
# EXERCISE REPS REST 1 2 3 4 5
A A1 - Deadlifts – Barbell or Trap Bar 5-3-3-3-3 2-3 min
BB1 - Speed Squats 5-5-6-6 ---
B2 - Box Jumps 8 reps 90 sec
CC1 - Heavy DB Bench Press 6 reps ---
C2 - Judo Push Ups 8 reps 90 sec
DD1 - Pull Ups 10 reps ---
D2 - Dips 8 reps 90 sec
© 2017. FunkMMA Strength & Power Training for Fighthers // www.funkmma.com 05
Strength & Power Workout #3Perform each exercise for the prescribed sets and reps.
# EXERCISE REPS REST 1 2 3 4 5
AA1 - Front Squats 4 reps ---
A2 - Bench Hops 6 reps 90 sec
BB1 - Military Press 8 reps ---
B2 - Lat Pull Downs 8 reps 90 sec
CC1 - Heavy DB Split Squat 8 reps ---
C2 - Weighted Close Grip Dips 8 reps 90 sec
DD1 - Bicep Curls – 21’s
(7 low, 7 mid, 7 full)21 reps 90 sec
Strength & Power Workout #4Perform each exercise for the prescribed sets and reps
# EXERCISE REPS REST 1 2 3 4 5
1 Front Squats (Heavy) 5 reps 2-3 min
2 Incline DB Chest press (Medium) 8-10 reps 90 sec
3 Clean and Press (Medium) 5-8 reps 90 sec
4 Dumbbell Back Rows (Heavy) 8-10 reps 90 sec
5 Bench Triceps Dips 8-12 reps 90 sec
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© 2017. FunkMMA Strength & Power Training for Fighthers // www.funkmma.com 06
Strength & Power Workout #5Lower Body Workout
Perform each exercise as prescribed in the table below. Make sure that you warm
up prior your workout session and also before you working sets of each exercise.
# EXERCISE REPS REST 1 2 3 4 5
1 1A - Barbell Back Squat 5 reps 60 sec
22A - Barbell Deadlift 5 reps ---
2B - DB Trap Raise on Incline Bench 8 reps 60 sec
33A - DB Forward Lunge 6 per side 15 sec
3B - Jumping BW Lunges 8 per side 90 sec
4 4A - Swiss Ball Leg Curls 10 reps 90 sec
Strength and Power Workout #6Upper Body WorkoutPerform each exercise for the prescribed sets and reps.
# EXERCISE REPS REST 1 2 3 4 5
11A - Bench Press 5 reps ---
1B - Judo Push Ups 8 reps 90 sec
22A - Chin Ups (4 second negatives) 6 reps ---
2B - Standing One Arm DB Press 8 per side 90 sec
33A - Low Cable Split Stance Row 12 reps ---
3B - Bent Over Barbell Rows 10 reps 90 sec
4 4A - Parallel Dips 6 reps 90 sec
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© 2017. FunkMMA Strength & Power Training for Fighthers // www.funkmma.com 07
Strength & Power Workout #7Lower Body Workout
Perform each exercise as prescribed in the table below. Make sure that you warm
up prior your workout session and also before you working sets of each exercise.
# EXERCISE REPS REST 1 2 3 4 5
11A - DB Front Squat (Heavy) 5 reps ---
1B - Box Jumps 5 reps 90 sec
22A - Bulgarian Split Squats 10 reps ---
2B - Double Leg Hamstring Curl 8 reps 60 sec
33A - DB Forward Lunge to Reverse Lunge 12 reps ---
3B - Med Ball Slams Off Knees 8 per side 90 sec
Strength & Power Workout #8Upper Body WorkoutPerform each exercise for the prescribed sets and reps.
# EXERCISE REPS REST 1 2 3 4 5
1 1A - Speed Bench Press 10 reps 90 sec
22A - DB Clean and Press 8 reps ---
2B - Supinated Chin Ups 6 reps 90 sec
33A - 1 Arm Seated Rows 8 per side ---
3B - Weighted Dips 6 reps 90 sec
44A - Barbell Heavy Biceps Curls 6 reps ---
4B - Dumbbell Hammer Curl 10 reps 90 sec
STRENGTH &CONDITIONING
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© 2017. FunkMMA Strength & Power Training for Fighthers // www.funkmma.com 08
Strength & Power Workout #9Full Body Workout
Perform each exercise as prescribed in the table below. Make sure that you warm
up prior your workout session and also before you working sets of each exercise.
# EXERCISE REPS REST 1 2 3 4 5
1 1A - Speed Deadlifts 10 reps 90 sec
22A - Barbell/DB Jump Squats 5 reps ---
2B - Bodyweight Jump Squats 8 reps 90 sec
33A - Bench Press 6 reps ---
3B - Plyo Push Ups 6 reps 90 sec
44A - Single Arm Dumbbell Rows 8 reps ---
4B - BB RDL’s 8 reps 90 sec
Strength & Power Workout #10Full Body Workout
Perform each exercise as prescribed in the table below. Make sure that you warm
up prior your workout session and also before you working sets of each exercise.
# EXERCISE REPS REST 1 2 3 4 5
11A - Back/Front Squats 8 reps ---
1B - Seated Box Jumps 5 reps 90 sec
22A - Military Push Press 5 reps ---
2B - Two Hand Reverse Grip Chin Ups 5 reps 90 sec
33A - DB Floor Press 8 reps ---
3B - Push Ups 6 reps 90 sec
4 4A - Farmers Walk 20 Steps 30-60 sec 90 sec
STRENGTH &CONDITIONING
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© 2017. FunkMMA Strength & Power Training for Fighthers // www.funkmma.com 09
Strength & Power Workout #11Full Body Workout
Perform each exercise as prescribed in the table below. Make sure that you warm
up prior your workout session and also before you working sets of each exercise.
# EXERCISE REPS REST 1 2 3 4 5
11A - 1A Speed Squats 10 reps ---
1B - 1B Bench Hops 10 reps 90 sec
22A - Standing Dumbbell Press 8 reps ---
2B - Lat Pull Downs 8 reps 90 sec
33A - BB/DB Stationary Lunges 8 per side ---
3B - Stiff Legged Deadlifts 8 reps 90 sec
4 Weighted Dips 10 reps ---
Strength & Power Workout #12Lower Body Workout
Perform each exercise as prescribed in the table below. Make sure that you warm
up prior your workout session and also before you working sets of each exercise.
# EXERCISE REPS REST 1 2 3 4 5
1 Barbell Back Squat 5 reps 2-3 min
22A - Barbell Deadlift 5 reps ---
2B - DB Trap Raise on Incline Bench 8 reps 60 sec
33A - DB Forward Lunge 6 reps 15 sec
3B - Jumping BW Lunges 8 reps 90 sec
4 Swiss Ball Leg Curls 10 reps 90 sec
STRENGTH &CONDITIONING
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© 2017. FunkMMA Strength & Power Training for Fighthers // www.funkmma.com 10
Strength & Power Workout #13Upper Body WorkoutPerform each exercise for the prescribed sets and reps.
# EXERCISE REPS REST 1 2 3 4 5
11A - Bench Press 5 reps ---
1B - Judo Push Ups 8 reps 90 sec
22A - Chin Ups (4 second negatives) 6 reps ---
2B - Standing One Arm DB Press 6 reps 90 sec
33A - Low Cable Split Stance Row 12 reps ---
3B - Bent Over Barbell Rows 10 reps 90 sec
4 Parallel Dips 6 reps 90 sec
Strength & Power Workout #14Upper Body WorkoutPerform each exercise for the prescribed sets and reps.
# EXERCISE REPS REST 1 2 3 4 5
11A - DB Front Squat (Heavy) 5 reps ---
1B - Box Jumps 5 reps 90 sec
22A - Bulgarian Split Squats 10 reps ---
2B - Double Leg Hamstring Curl 8 reps 60 sec
3
3A - DB Forward Lunge
to Reverse Lunge8 per side ---
3B - Med Ball Slams Off Knees 8 per side 90 sec
STRENGTH &CONDITIONING
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© 2017. FunkMMA Strength & Power Training for Fighthers // www.funkmma.com 11
Strength & Power Workout #15Upper Body WorkoutPerform each exercise for the prescribed sets and reps.
# EXERCISE REPS REST 1 2 3 4 5
1 1A - Speed Bench Press 10 reps 90 sec
22A - DB Clean and Press 8 reps ---
2B - Supinated Chin Ups 6 reps 90 sec
33A - 1 Arm Seated Rows 8 reps ---
3B - Weighted Dips 6 reps 90 sec
4 4A - Barbell Heavy Biceps Curls 6 reps ---
4B - Dumbbell Hammer Curl 10 reps 90 sec
Strength & Power Workout #16Full Body Workout
Perform each exercise as prescribed in the table below. Make sure that you warm
up prior your workout session and also before you working sets of each exercise.
# EXERCISE REPS REST 1 2 3 4 5
11A - Back/Front Squats 8 reps ---
1B - Seated Box Jumps 5 reps 90 sec
22A - Military Push Press 5 reps ---
2B - Two Hand Reverse Grip Chin Ups 5 reps 90 sec
33A - DB Floor Press 8 reps ---
3B - Push Ups 6 reps 90 sec
4 4A - Farmers Walk 20 Steps30-60
sec---
STRENGTH &CONDITIONING
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© 2017. FunkMMA Strength & Power Training for Fighthers // www.funkmma.com 12
Strength & Power Workout #17Lower Power and Strength
Perform each exercise as prescribed in the table below. Make sure that you warm
up prior your workout session and also before you working sets of each exercise.
# EXERCISE REPS REST 1 2 3 4 5
1 1A - Deadlifts Heavy 3-5 reps 2-3 min
22A - Front DB Squats 8 reps ---
2B - Box Jumps 6 reps 2 min
33A - DB Lunges 10-15 reps ---
3B - Kettlebell Swings 15 reps 90 sec
Strength & Power Workout #18Upper Power and Strength
Perform each exercise as prescribed in the table below. Make sure that you warm
up prior your workout session and also before you working sets of each exercise.
# EXERCISE REPS REST 1 2 3 4 5
1 Military/DB Press (heavy) 3-5 reps 2 min
22A - Pull Ups (Palms Facing) 5-8 reps ---
2B - DB Bench Press 8-10 reps 90 sec
33A - Bent Over Rows 6-10 reps ---
3B - DB Cleans 8-10 reps 90 sec
4 Dips – Bodyweight 10-15 reps 90 sec
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© 2017. FunkMMA Strength & Power Training for Fighthers // www.funkmma.com 13
Strength & Power Workout #19Lower Body Strength and Power
Perform each exercise as prescribed in the table below. Make sure that you warm
up prior your workout session and also before you working sets of each exercise.
# EXERCISE REPS REST 1 2 3 4 5
1 BB Squats Heavy 3-5 reps 2 min
22A - RDL 8-10 reps ---
2B - Mountain Climbers 10 reps 90 sec
33A - Bulgarian Split Squats 8 reps ---
3B - DB Snatch 10 reps 90 sec
Strength & Power Workout #20Upper Body Strength and Power
Perform each exercise as prescribed in the table below. Make sure that you warm
up prior your workout session and also before you working sets of each exercise.
# EXERCISE REPS REST 1 2 3 4 5
1 1A - Wide Pull Ups 3-5 reps ---
1B - Plyo Push Ups 3-5 reps 90 sec
22A - BB Floor Press 6-10 reps ---
2B - Med Ball Slams 10 reps 90 sec
3 DB Rows (Heavy) 6 reps ---
GET IT DONE!!!
STRENGTH &CONDITIONING
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© 2017. FunkMMA Strength & Power Training for Fighthers // www.funkmma.com