Level 4 | mmafitness

Level Four: Peak Fitness

At the peak level, we want to continue to improve, while maintaining all the achievements obtained in previous levels. Similar to the three-week rotation protocall utilized in level three, we now will change to a weekly three-day rotation. That is, one day of MMA circuits, and two days of basic strength.

Since this is the peak of our training, we will be pushing the limits of our physical capabilities, though tapering it down as we close in on an event.

MMA Circuit Day

Basic Strength Days

Hypertrophy days

Weekly Schedule

MMA Circuit Day

We begin the training week with a day of MMA circuit training. We want to focus on circuits which are specifically MMA related, and which utilize explosive movements. The exercises should focus a great deal on agility and skill.

Basic Strength Day

As mentioned in previous levels, basic strength training is about lifting heavy. At this point, we can get creative and design a program that fits your individual needs and personal preferences. Having built a strong fonudation of fitness and strength, the possibilities are now quite vast.

The types of exercises should focus on the lower body and the upper body, utilizing multi-joint movements, such as dumbbell push ups with rows, or squatting with box jumps.

Hypertrophy Day

Use one major exercise per muscle group, performing 4-5 sets of 10 reps with a minute of rest in between.

Strength Endurance Day

We also call this day "Circuit Training Day," because we use circuits to increase the level of intensity. The same circuits used in level 3 may be utilized here, though you can learn more, or even invent some that cover all the exercise requirements. Follow the same protocal as was given in level 3.