What is super-setting?
When most people begin weightlifting they use the straight set method where they perform one set for a specific number of repetitions. Then they rest and repeat. While there is nothing wrong with this method, I’d like to introduce you to the concept of “super-setting.”
A super-set is when you perform two exercises back to back with no rest between them. You would only rest after doing the final exercise of the super-set. For example, do a set of lunges and then immediately do a set of squats.
While there are many different ways to do super-sets, the program outlined in this article is based on the post fatigue method. In this approach you will do two exercises for the same muscle group. First you’ll utilize a compound movement (more than one joint and more than one muscle) to be followed by an isolation movement (one joint and one muscle).
Your MMA Fitness will improve by implementing super-setting.
The benefits include:
Increased lactic acid production- Increases in lactic acid production will increase growth hormone (GH) levels in the body naturally. Increased GH production will help with fat-loss and muscular development. As a result, your ability to tolerate lactic acid build up will improve during your MMA fitness training.
Increased time efficiency- If there’s anything combat athletes lack, it’s time. Since you can finish a superset workout in less than half the time compared to other traditional routines, you can really reap the benefits of your MMA fitness training sessions while preventing the detrimental effects of over training. The negative effects of over training include possible injury and reduced performance.
Increased results for your MMA fitness- The bottom line is that these sessions will be productive. Instead of wandering around the gym wasting precious time, you’ll have a plan that will get you in and out with a pump that’ll make you feel unstoppable. If you are the type of person that gets bored with doing one exercise, resting, and repeating, then give this powerful program a shot. Your MMA fitness will thank you.
Variety in your MMA fitness plan- I naturally preferred super-set training more than single-set training because it fit my personality. I’m always looking for more productive and effective ways to do things. Besides, these workouts are exciting and leave me with more pumped up muscles.
Here is a sample MMA fitness routine that you can try. Perform 2-3 sets of 10-12 reps for each exercise. Using the A workout as an example, you’ll do a set of pushups followed immediately by a DB fly. After the DB fly you’ll rest 30-60 seconds and then do either one or two more super sets before moving to the B exercises.
I suggest doing the following MMA fitness routines on non-consecutive days, such as Monday, Wednesday, and Friday. Try the following routine:
Monday MMA Fitness Workout 1(Chest, Shoulders, Triceps)
A1-Pushups
A2-DB fly
B1-Overhead Press
B2-Lateral Raise
C1-Dips
C2-Triceps Pushdowns
Wednesday MMA Fitness Workout 2 (Legs, Back, Biceps)
A1-Squats
A2-Step-ups
B1-Romanian Dead lifts
B2-Leg Curl
C1-Bent Over Row
C2-Rear Lateral Raise
*Friday MMA Fitness Workout 3 (Calves, Biceps, Abs)
A1-Standing Calf Raise
A2-Seated Calf Raise
B1-Standing Barbell Curl
B2-Preacher Curl
C1-Stability Ball Crunches
C2-Leg Lifts
*The 3rd MMA fitness workout is much less intense than the A and B workouts. Keep this in mind when planning out your schedule.
Good Luck!
The Exercises for MMA Fitness Workout 1
Begin with your hands flat on the floor a little wider than shoulder width apart. Put your toes on the floor with your legs straight so your knees are off the floor. Your hands should be directly below your shoulders and your body should be one straight line from your shoulders to your ankles. Lower your body toward the floor in one solid mass. Once your chest is almost touching the floor, press against the floor to press yourself back up. Doing the pushup from your knees will modify the exercise.
Sit on an inclined bench with dumbbells held at arms length. Your palms should be facing each other. Slowly lower to the sides of your body and then bring them back up in an arc like motion as if you were hugging a tree.
Sit in a seat with a back support. Hold dumbbells by shoulders with your elbows bent 90 degrees. Press weights overhead until your arms are straight but not locked. Slowly lower and repeat.
Start standing with feet shoulder width apart and knees slightly bent. Hold a dumbbell in each hand with palms facing your outer thighs. Using your shoulder muscles, pull the weights up to your sides until they are parallel to the floor.
Support your weight on two chairs or benches by your hands and feet with your arms extended. Lower your body until there is a right angle at your elbow joint. Use your triceps to push back up and repeat.
Begin with a high pulley and a straight bar. Stand close to the machine with your hands 6-12 inches apart and your elbows bent at 90 degrees. Press the bar with your triceps down to the front of your thighs and squeeze.
The Exercises for MMA Fitness Workout 2
Begin in a standing position with your feet shoulder width apart and your toes pointed slightly outward. Slowly flex at the hips and knee. Descend until your thighs are parallel to the ground while keeping your back straight and your chest up and out. Return back up and repeat.
Step Ups:
Step up onto a bench and down with your right foot for a given amount of repetitions. Switch legs and do the same on the other side. Use the muscles in your thigh of the leg that is up on the bench to bring your body to an upright position
Begin holding a dumbbell in each hand with feet 6-8 inches apart and back arched. Your legs should be straight but not locked. Slowly bend forward without bending knees too much and without losing the arch in your back. As you feel tension in the hamstrings and you feel like going any lower will cause your back to lose it’s arched position, use your hamstring muscles to push your hips forward and return to an upright position.
Seated Leg Curl:
Sit on the seat of a seated leg curl machine with back of lower legs on the pads. Lap pad should be secured just above your knees. Using your hamstrings, pull lever to back of your thighs. Return slowly and repeat.
Begin with your feet shoulder width apart and knees moderately flexed. Lean forward so your back is slightly above parallel to the floor. Grip the bar with an overhand grip slightly wider than shoulder width. Keeping your head up and back straight, lift the bar up to your lower chest or upper abdomen. Slowly lower and repeat.
Rear Lateral Raise:
Bend over so that your back is almost parallel with the floor and your head resting on a bench. Grasping a dumbbell in each hand let your arms hang straight down to the floor. Using your shoulder muscles, raise the weights to shoulder height, even with your ears.
The Exercises for MMA Fitness Workout 3
Stand on the balls of your foot on a step or platform with your heel hanging off the platform. Rise up onto the balls of your foot as high as you can. Slowly lower until heel is back down and repeat. Switch sides.
Seated Calf Raise:
Sit in a seated calf raise machine with pads just above your knees. Release weight lock and lower heels toward the floor. Rise up onto your toes as high as you can, squeezing the calves. Slowly lower and repeat.
Grip a dumbbell in each hand letting the weights hang by your sides. Curl the dumbbell upward toward your shoulder using your biceps. Slowly lower and repeat. Do not swing the dumbbells or use momentum. Only your lower arm (from your elbow down should move. Alternate sides; so as one dumbbell comes up, the other is coming down.
Preacher Curl:
Use a preacher bench and an EZ curl bar. Use a shoulder width grip on the bar. Curl the bar in an upward arc without using momentum. Bring the bar up to your chin, squeeze your biceps, and lower slowly.
Lie on a stability ball with your knees bent and feet flat on the floor. Your feet should be directly below your knees. Place your hands on opposite sides of your head with elbows pointing out. Raises your shoulders off the ball like you would if you were doing crunches on the floor. Slowly lower and repeat keeping the abdominal muscles tense the whole time.
Lie flat on the floor with your hands on the floor and palms facing down. Keeping your legs only slightly flexed, raise your legs all the way up and then all the way down squeezing onto the ball the whole time. This squeezing action will help your MMA fitness by working your adductors which will be helpful when playing guard.
