Name: Playbook - Coach Myers - MMA/Grappling Conditioning
Uploaded: 2024-02-18T22:00:08.302Z
Duration: 45 min
Description: MMA/Grappling Conditioning

[Warm Up]
Sled Drag - 5 minutes
Hyper - 50
Band Rotations - 20 per side
Airdyne - 3 minutes (easy pace)

[Sprint & Squeeze Circuit]
Airdyne - 2 minutes @80%
Weight Holds - 1 minute
Airdyne - 2 minutes @80%
Chin Up Hold - 1 minute
Airdyne - 2 minutes @80%
Plank - 1 minute

[Sprint & Explode Circuit]
Airdyne - 1 minute @80%
Med Ball Slams - 1 minute
Airdyne - 1 minute @80%
Med Ball Suplex - 1 minute
Airdyne - 1 minute @80%
Shadowbox - 5 minutes

- Load a prowler sled and stand facing it, either holding the pull straps or belt looped around the waist (Can also be done from the sled handles by gripping each bar with one hand and your arms straight)
- Simply pull the sled by walking backward with your torso upright

Sled Drag

- Set up in a hyperextension machine with your feet anchored and torso roughly perpendicular to your legs at a 45 degree angle
- Begin in a hinged position with your arms crossed and initiate the movement by flexing your glutes
- Extend the hips and finish with your body in a straight line

Hypers

- Attach a band to a rack at shoulder height, grab it with both arms extended and step back until there is tension
- Initiate the movement by stepping back and pivoting your body, rotating hard away from the band while keeping your one foot planted in the original position
- Rotate back to the starting position then twist to the opposite side

Band Rotational Twist

- During long airdyne sessions (20+ minutes) aim for an average HR 135-145 unless doing a specific distance or Calorie challenge

Airdyne

Sprint & Squeeze Circuit]
Airdyne - 2 minutes @80%***
Weight Holds - 1 minute
Airdyne - 2 minutes @80%
Chin Up Hold - 1 minute
Airdyne - 2 minutes @80%
Plank - 1 minute

***if your max speed on a sprint is 100rpm, try to maintain 80rpm for the sprint

Airdyne Sprint

- Hold a set of heavy dumbbells at your side without slouching
- The minimum dumbbell weight combined should be your bodyweight (100lb athlete should use 50lb DBs), with the goal being to eventually use greater than your bodyweight
- Advanced athletes should be able to hold their bodyweight for 2+ minutes

Weight Holds

Grab the bar with an underhand (supinated) grip. 
Perform a chin up and hold the top position for the prescribed time or max time.

Chin Up Hold

- Lie facedown on the floor with elbows directly under shoulders and forearms in front of you
- Tighten your abs as you raise up onto elbows and toes with the weight of your body spread evenly among toes and elbows
- Maintain a straight line from head to heels  (No saggy bottom or bottom raised to the sky!)
- Hold this position for desired time

*The most important thing to remember about a plank position is to keep your abs flexed and do not allow your hips to sag
If your abdominals relax and hips lower, you are putting your lower back at risk

Front Plank

Sprint & Squeeze Circuit

[Sprint & Explode Circuit]
Airdyne - 1 minute @80%
Med Ball Slams - 1 minute
Airdyne - 1 minute @80%
Med Ball Suplex - 1 minute
Airdyne - 1 minute @80%
Shadowbox - 5 minutes

- Hold a medicine ball with both hands above your head
- Slam the ball on to the ground directly in front of you as hard as you can
- Catch the ball with both hands on the bounce and repeat the movement

Med Ball Slam

- Squat down with a wide stance and grab a med ball
- In one swift motion pick the ball up and arch thru your hips as you come up onto your toes and slam the ball behind you

Med Ball Suplex

Stay light on your feet and move around in a disciplined boxing stance.
Keep your hands loose and throw punches from different angles as you move your head and feet.

Shadow Boxing

Sprint & Explode Circuit

MMA/Grappling Conditioning

Airdyne Super Sweat

Airdyne Burner

Strongman Circuit

Anaerobic Airdyne Repeats

Med Ball Medley

Great work out
Real test of character 😅

Dastaan

Pump & Sprint

Farmer Endurance

Pump & Run

Airdyne Sprints

Daniel

Gutcheck circuit

21 Minute Push Up E.M.O.M. Challenge

Airdyne & Push Up Challemge

30 minute AMRAP

Pump & Shred Drop Sets

800m Pump & Run

Full Body E.M.O.M.

10 Round GutCheck

Practice Room Finisher - rope tug of war

Pull Up and Med Ball Ladder

Misha SWB

Practice Room Finisher - Rope Circuit

Practice Room Finisher - Med Ball Partner Circuit

Kel Bates

Pump & Run Challenge

Dylan

Emanuel

Med Ball Circuit

Partner Circuit

For the DB lunges, is that 10/leg or 10 total?

Nikhil

The Infamous Arms & Legs Circuit

Incline Treadmill Challenge

Off Season Pump & Run

MMA Base Conditioning

Chris

MMA Conditioning - High Intensity

Sled Madness

Eric

100 rep Single Leg Challenge

Kettlebell Endurance Circuit

20 minute EMOM

Jump & Hand Stand AMRAP

Gutcheck Track Workout

Nice workout! Getting prepped for the 40 day shred!!

MMA Strength & Conditioning

400m Sprint Kickers

Airdyne GutCheck

Track AMRAP

400m Turner Burners 🔥

Bodyweight EMOM

Pump & Jump

Track Workout - 600m repeats

So I love these kind of workouts!Feels great!

MMA/Grappling Conditioning

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