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Monday
Squat, 3 sets of 5
Bench Press, 3 sets of 5
Rows, 3 sets of 5
Wednesday
D…
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This is great, But I am supprised that you would not have the MMA fighters do more of the explosive full body olympic lifts in there training?  why is that?  I would think that would benifit them alot becuase it is so sports specific.

 
Jon, you are right, they would be great.  But that article was meant to be usable advice, and I had to think about the percentage of MMA guys who had access to adequate coaching on things like the Olympic lifts.  Probably not many.  I tried to include exercises that just about everybody is able to do, and has the equipment to do.

Awesome article! I’ve always been curious about what those guys could do weight-wise to be in shape without risking getting too big or losing speed. I definitely don’t have access to an Olympic lifting gym or coaching so I’ll have to give this regimen a shot sometime.

I’ve tried doing some cleans at the 24 Hour Fitness but I know my form is bad from bad coaching in high school football and I got yelled at for making too much noise in the gym.

Awesome article… I love doing conditioning exercise… 
 
[They are great for fat loss, stamina, and intensity.  It’s a nice change from doing your traditional cardio (running, biking, stair master ect)… 
 
I like conditioning exercising when i am pressed for time.  Also, if I feel like I have more stamina/energy that day I incorporate conditioning work… 
 
 I love:
-Plate pushes
-Kettle bell clean and jerks or swings
-Walking Lunges.
-Freestyle” Complexes.
-Turkish Get-ups.
-Jump squat or lunges
-Barbell squat and press
-Squat thrust
 
 
What do you think about Tabata training..
 
They are very similar to your complexes. The difference is…
You get a 10 second rest/recovery which helps keep your intensity levels up.

20 seconds all out work.. 10 seconds rest For 8-10 minutes
 
 
Pete: are you going to claim they lower Testosterone or insulin levels to lol……. 
 

Thats a good point Coach.  What do you think the most important body part is for an athlete is in getting stronger.  back, legs, arms?? what?  I would say back.

no Llulko, i’m not going to “claim” anything, especially if there’s no science backing up a “claim”. i have no beef with Tabata protocols. the training coach is recommending in the article sounds like it would be beneficial not just for fighters but for anyone looking for good overall conditioning. if your goal isn’t to build huge slabs of muscle all over, then you shouldn’t be lifting heavy weights.

with fighters, since every fight is different and cardiovascular conditioning is vitally important to outlasting your opponent, i might even recommend trying to throw in the occasional bike/swimming/[insert unusual exercise here] workout just to throw another stimulus at your body and prepare it for being put in a situation that it isn’t accustomed to. being better able to adapt and handle extreme circumstances would come in extremely handy in a fight.

 
Jon are you arguing with Glenns impressive MMA victories…I believe he is the white Kimbo Slice.

Or maybe coach just stays in A LOT of Holiday Inns…

 
 
This is not entirely true especially for women. 
 
As you already know, women need to build muscle by lifting heavy in order to get that nice lean look they are going for… (this also aids in increased metabolism, insulin sensitivity ect)
 
Your advice would be great for someone that has a good amount of muscle, trying to lose fat and obtain overall health and conditioning…
 

 
 Tabata training is good as long as proper form is maintained.  I would personally use Tabata as a benchmark to keep track of whatever type of conditioning you were doing.  To see how you improve…

xfitrob.. you have a good point.. Tabata can be a great guide for performance measures…
 
 
What tabata workout routine do you like/recommend..