by karppitom
Rest times and 1RM% are place holders, supersets will be added once Hardy has the functionality.
Copied from: https://www.elitefts.com/education/8-week-strength-training-program-for-the-mma-athlete/
*you'll be training three days a week. If you can only train two times a week, then omit Day 2. *
Weeks 1-4
Day 1
1a Front Squats 3x5
1b Broad Jump 3x5
2a Bench Press 3x5
2b Med Ball Chest Throw 3x5
3 Barbell Row 3x8
4 Farmers Walk 3x50ft
5a KB Swing 3x10
5b 4-Way Neck Machine 3x10e or Neck Harness 3x20
Day 2
1 Sandbag Carry 3x100ft
2a SSB Goodmorning 3x10
2b Rear Delt Machine/Fly 3x15
3 Rope Pull-ups 4x10 or Regular Pull-ups
4 Barbell 45-degree Back Raise 3x8
5a Fat Grip Barbell Curl 3x10
5b Fat Grip Rope Pressdowns 3x15
Day 3
1a Deadlift 3x5
1b Split Jumps 3x3 each - This is a jumping lunge, switch feet in air
2a Log One Motions 3x5 or Barbell Clean and Press
2b Overhead Med Ball Throw 3x5
3a Fat Grip Inverted Row 3x10
3b DB shrugs 3x10 - Hold top 2 sec, use straps
4a Landmine Rotations 3x12
4b Med Ball Rotational Throw 3x3e
5 Wrist Roller 3xmax
Weeks 5-8
Day 1
1a Pause SSB Squats 3x6 - I prefer chains added here, 2-sec pause at bottom
1b Lateral Jumps/Bounds 3x6 (3 each side)
2a Bench Press 4x4
2b Explosive Push-up 4x4 - These can be done clapping or preferably up to an object a few inches off the ground
3 One-Arm Dumbbell Row 4x8e
4 Suitcase Farmers Walk 3x50ft each
5a KB Swing 3x15
5b 4-Way Neck Machine 3 x 10e or Neck Harness 3x20
Day 2
1 Sandbag Over Shoulder or Stone to Shoulder 3x6 (3 each side)
2a Dumbbell RDL 3x10
2b Cable Face Pull 3x15
3 Fat Grip Pull-ups 4x10
4 Prone Superman 3x20
5a Fat Grip Barbell Curl 3x10
5b Fat Grip Rope Pressdowns 3x15
Day 3
1a Deadlift 4x4
1b Box jumps 4x4
2a Log One Motions 3x7 or Barbell Clean and Press
2b Double Kettlebell Snatch 3x10
3a Meadows Row 4x8
3b DB Shrugs 4x10 - Hold top 2 sec, use straps
4a Landmine Rotations 3x15
4b Medball Rotational Throw 3x3e
5 Wrist Roller 3xmax