MMA Body: Metabolic Conditioning Routine
This total body workout will test your strength and stamina while taking your conditioning to a whole new level.
We can’t promise you that it will be easy, but if you’re consistent, progress will follow. It’s time to train smart! If you’re currently in your comfort zone or want to take your results to the next level then you need to try some different forms of metabolic training.
The Hurricane is the main form of metabolic training used in theTraining for Warriors system and was developed over 12 years ago to train some of the top fighters in Mixed Martial Arts. A Hurricaneworkout is short and challenging, but worth it when you are stronger, more explosive and at a lower body fat as a result.
Every Tuesday and Thursday is a metabolic day in our system. Try incorporating the Hurricane into your routine twice a week to start training smart. There are five different categories—1-5 with a level 5 being the hardest. Start with this category 3 Hurricane. Just be prepared to get comfortable being uncomfortable.
Target Muscles: Full Body
Workout Level: Intermediate to advanced
Frequency: Perform the Hurricane Workout one to two times a week, resting at least a day between each session. Spend at least two to three weeks on each category before moving on to the next.
Time Needed: 30 Minutes
How To Do It: After warming up, perform the exercises in each round in numerical order. Perform 3 sets of each round before moving onto the next round. Complete in the shortest amount of time possible (with good form) and keep track of it for your records.
Category 3 Hurricane
Perform the following rounds for 3 sets each:
1a. Treadmill at 9 mph and 10% grade for 30 seconds
1b. Inverted Row × 10
1c. Diamond Push-up × 10
2a. Treadmill at 10 mph and 10% grade for 30 seconds
2b. Barbell Bent-Over Row × 10
2c. Barbell Shoulder Press × 10
3a. Treadmill at 11 mph and 10% grade for 30 seconds
3b. Upright Row x 10
3c. Bicep Curl x 10
For even more information on the topic, check out the bible of metabolic training, Warrior Cardio, by the creator of the Training for Warriors system Martin Rooney. With over 400 pages, it outlines the science of Metabolic Training, includes hundreds of exercises and a 12-week workout/diet program to get you in the best shape of your life.