Ric Mma

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MMA & Wrestling

Copyright Jason Ferruggia. 2013
www.RenegadeInnerCircle.com
Intro
The MMA/Wrestling program is broken down into two strength days and two conditioning
days. You will train three days per week rotating through the four days. So one week you will do
two strength workouts and one conditioning workout. The following week you will do two
conditioning workouts and one strength workout.
It will look like this:
Week 1
Monday- Strength
Wednesday- Conditioning
Friday- Strength
Week 2
Monday- Conditioning
Wednesday- Strength
Friday- Conditioning
And so on and so on
If you cant train on Monday, Wednesday and Friday simply train on three other non-
consecutive days. If thats impossible then do one of the strength days back to back with one of
the conditioning days and separate the other day. Its not ideal but it doesnt matter. You do
what you can with what youve got and dont give it a second thought.
In addition to that its also recommend that you get in a sprint session once per week. This can
be a fourth workout day, a finisher to one of the strength days or in replacement of one of the
conditioning days. I will leave that up to you. Along with all of your specific training this will be
plenty.
You will do each workout six times, which will take eight weeks total. The reps decrease slightly
on the strength workouts every third session. So the first two have one rep scheme, then it will
change a bit the third and fourth time you do them, and yet again the fifth and sixth time you
do them.
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MMA & Wrestling
Strength Workouts: Rounds 1 & 2

Strength Day 1
1) 1 Arm DB Snatch

2) Front Squat

3a) 15 Incline Barbell Press w/ Chains
3b) 1 Arm DB Row

4a) Ab Wheel Rollout

4b) Farmers Walk

Sets
Reps
Rest
3
3
3
4
3
3
3

6

6

10-12
6-10
60 sec.
45
120
45
45
45
45
Optional Finisher- Alternate Battling Ropes or In & Out Waves or Circles- 20 seconds on, 20 seconds off for 5-7 min.

Strength Day 2
1a) Box Jump

1b) Trap Bar Deadlift
3a) 1 Arm DB Push Press
3b) Supinating Ring Chin Up
4a) Barbell Full Contact Twist
4b) Racked Kettlebell Walk
Sets
Reps
Rest
3
3
3
4
3
3
5

6

6

10-12
6-10
60 sec.
45
45
45
45
45
45
Optional Finisher- Incline, sled or bike sprints- 20 seconds on, 40 seconds off for 6-8 min.

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MMA & Wrestling

Strength Day 1
1) 1 Arm DB Snatch

2) Front Squat

3b) 1 Arm DB Row


4b) Farmers Walk

Sets
Reps
Rest
4
3
3
4
3
3
2

5

5

8-10
6-10
60 sec.
45
120
45
45
45
45

Strength Day 2
1a) Box Jump

Sets
Reps
Rest
3
3
3
4
3
3
4

5

5

8-10
6-10
60 sec.
45
45
45
45
45
45

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MMA & Wrestling

Strength Day 1
1) 1 Arm DB Snatch

2) Front Squat

3b) 1 Arm DB Row


4b) Farmers Walk

Sets
Reps
Rest
6
3
3
4
3
3
1

4

4

6-8

6-10
60 sec.
45
120
45
45
45
45

Strength Day 2
1a) Box Jump

Sets
Reps
Rest
3
3
3
4
3
3
3

4

4

6-8

6-10
60 sec.
45
45
45
45
45
45

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MMA & Wrestling
The conditioning workouts progress a bit differently than the strength workouts and will
obviously differ for MMA and wrestling. In MMA youd be looking at three 5-minute rounds. In
wrestling youd be looking at three 2-minute periods. Your conditioning should match that if
you want ultimate specificity in your training. However, a combat athlete can never be too
conditioned. No other physical quality is more important. So if youre an amateur wrestler but
want to work up to 5-minute rounds on the conditioning workouts I really have no problem
with that.
Each conditioning workout contains five exercises. The goal, over the long term is to work up to
being able to do work on each exercise for a minute straight while maintaining a high power
output. There are no words that can describe how hard this is. The average guy off the streets
might need a year of intense conditioning before he could reach this level. You need to take it
slowly and work up towards that goal at your own pace. Anyone can half ass their way through
the entire circuit for five minutes with the power output of a 95 year old lady. Thats NOT what
you want. You want explosive, powerful reps. Sure, some of it will be rhythmic, based on the
exercise but if youre swinging a sledgehammer so lightly, because of fatigue, that it would
barely crack an egg, youre not doing yourself any good.
There are no reps in the conditioning workouts; only time. I recommend starting with twenty
seconds of work per set. After you finish a set youll rest for 40-60 seconds then move on to the
next exercise. Do two rounds through for your first time then call it a day. The next time the
workout comes around you can increase the duration of the work period, decrease the duration
of the rest period or both. Or you can add another round.
Since Im not there with you, watching you train and gauging your progress, I cant say for sure
which exact progression plan will work best for you. Push yourself as much as you can while still
maintaining a high power output. Remember that the eventual goal is to work up to three 5-
minute rounds. If youre a wrestler you could do three 2-minute rounds then add in some short
30-second tie breaker rounds or simply just do a fourth or fifth round. Or if youre a wrestler
who trains with an MMA competitor just do the 5-minute rounds. Its not going to kill you.
Again, remember that doing a minute straight of kettlebell swings and then moving, with no
rest to a minute straight of sled, sandbag and sledgehammer work with no rest between is
extremely grueling. It will take time to work up to that. Id rather see you do thirty seconds of
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MMA & Wrestling

work with thirty seconds of rest and maintain a high power output than do a minute of work
with no rest but be absolutely pathetically weak on everything.
Every exercise in the conditioning circuits are done with both arms or legs simultaneously
except for the kettlebell snatch. On that you will simply divide the work period in half and
switch hands half way through when the timer goes off. So if youre doing thirty seconds of
swings you will switch hands at fifteen seconds and continue on in that fashion each round.
Because you will be moving at your own pace and your goals may differ based on your chosen
combat sport the progressions listed here are only a suggestion. You know what the goal is so
youll have to move at your own pace. If youre starting with only an average level of
conditioning it will take a lot longer than eight weeks to work up to the point where you can do
three 5-minute rounds.
If you have any questions ask me in The Renegade Inner Circle forum.

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MMA & Wrestling
Strength Workouts: Round 1

Conditioning Day 1
1a) Kettlebell Snatch*

1b) Medicine Ball Slam

1c) Battling Ropes Grapplers Throw
1d) Forward Sled Push

1e) Hand over Hand Rope Row
Sets
Reps
Rest
3
3
3
3
3
20 sec.
20 sec.
20 sec.
20 sec.
20 sec.
40
40
40
40
40
*Switch hands half way through
Conditioning Day 2
Sets
Reps
Rest
1a) Kettlebell Swing

1b) Sledgehammer Swing
1c) Hindu Pushup

1d) Sandbag Shouldering
1e) Backward Sled Drag
3
3
3
3
3
20 sec.
20 sec.
20 sec.
20 sec.
20 sec.
40
40
40
40
40

Conditioning Day 1



Sets
Reps
Rest
3
3
3
3
3
30 sec.
30 sec.
30 sec.
30 sec.
30 sec.
40
40
40
40
40
Conditioning Day 2
Sets
Reps
Rest

1c) Hindu Pushup

3
3
3
3
3
30 sec.
30 sec.
30 sec.
30 sec.
30 sec.
40
40
40
40
40
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MMA & Wrestling

Conditioning Day 1



Sets
Reps
Rest
3
3
3
3
3
30 sec.
30 sec.
30 sec.
30 sec.
30 sec.
30
30
30
30
30
Conditioning Day 2
Sets
Reps
Rest

1c) Hindu Pushup

3
3
3
3
3
30 sec.
30 sec.
30 sec.
30 sec.
30 sec.
30
30
30
30
30

Conditioning Day 1



Sets
Reps
Rest
3
3
3
3
3
35 sec.
35 sec.
35 sec.
35 sec.
35 sec.
30
30
30
30
30
Conditioning Day 2
Sets
Reps
Rest

1c) Hindu Pushup

3
3
3
3
3
35 sec.
35 sec.
35 sec.
35 sec.
35 sec.
30
30
30
30
30
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MMA & Wrestling

Conditioning Day 1



Sets
Reps
Rest
3
3
3
3
3
40 sec.
40 sec.
40 sec.
40 sec.
40 sec.
30
30
30
30
30
Conditioning Day 2
Sets
Reps
Rest

1c) Hindu Pushup

3
3
3
3
3
40 sec.
40 sec.
40 sec.
40 sec.
40 sec.
30
30
30
30
30

Conditioning Day 1



Sets
Reps
Rest
3
3
3
3
3
45 sec.
45 sec.
45 sec.
45 sec.
45 sec.
30
30
30
30
30
Conditioning Day 2
Sets
Reps
Rest

1c) Hindu Pushup

3
3
3
3
3
45 sec.
45 sec.
45 sec.
45 sec.
45 sec.
30
30
30
30
30
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MMA & Wrestling
Sprint Workout
1) Jumping Jack- 30 seconds
2) Flings- 30 seconds
3) Overhead Squat- 20
4) Ground on Fire Rapid Hopping in Place- 20 seconds
5) High Ankle Hopping- 20 seconds
6) Walking Lunge w/ Twist- 5 per side
7) Walking Leg Kick/Toe Touch- 10 per side
8) Walking Knee to Chest- 10 per side
9) Butt Kick- 10 per side
10) Side Shuffle- 20 yards both directions
11) Arm Circles Forward- 20
12) Arm Circles Backward- 20
13) 5-7 Progressively Faster Warm Up Sprints of 30 Yards
14) 6-10 x 30-40 yard hill, beach or sled sprints - 60-120 seconds rest
_____________________________________________________________________________________________
MMA & Wrestling

Ric Mma

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MMA & Wrestling

Strength Workouts: Rounds 1 & 2

1a) Box Jump

Strength Workouts: Rounds 3 & 4

1a) Box Jump

Strength Workouts: Rounds 5 & 6

1a) Box Jump

Strength Workouts: Round 1

1a) Kettlebell Snatch*

*Switch hands half way through

1a) Kettlebell Swing

Strength Workouts: Round 2

1a) Kettlebell Snatch*

*Switch hands half way through

1a) Kettlebell Swing

Strength Workouts: Round 3

1a) Kettlebell Snatch*

*Switch hands half way through

1a) Kettlebell Swing

Strength Workouts: Round 4

1a) Kettlebell Snatch*

*Switch hands half way through

1a) Kettlebell Swing

Strength Workouts: Round 5

1a) Kettlebell Snatch*

*Switch hands half way through

1a) Kettlebell Swing

Strength Workouts: Round 5

1a) Kettlebell Snatch*

*Switch hands half way through

1a) Kettlebell Swing

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