Rogue Move - MMA Program (eBook)
Rogue Move - MMA Program (eBook)
Product Description
The Rogue Move MMA Program is a 12-week strength and conditioning plan developed as part of the Rogue Move Programming series built specifically for combat sports athletes, including MMA, Muay Thai, Jiu Jitsu, and boxing. Whether you’re training to compete or just looking to improve your physical capabilities for the sport, this program is designed to increase explosive power, work capacity, and overall resilience in and out of the cage.
STRENGTH AND CONDITIONING FOR COMBAT ATHLETES
The program combines Conjugate-style strength training with targeted conditioning that reflects the unique demands of combat sports. Each week includes three primary training days:
- Lower Body Focus: Compound strength lifts plus accessory work and core development
- Upper Body Focus: Pressing and pulling variations supported by core and shoulder stability training
- Conditioning Focus: Rotating GPP work that builds grip strength, work capacity, and aerobic efficiency
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Rogue Move - MMA Program (eBook)
EXCLUSIVE PROGRAMMING DESIGNED TO BUILD POWER AND CONDITIONING FOR COMBAT SPORTS
The Rogue Move MMA Program is a 12-week strength and conditioning plan developed as part of the Rogue Move Programming series built specifically for combat sports athletes, including MMA, Muay Thai, Jiu Jitsu, and boxing. Whether you’re training to compete or just looking to improve your physical capabilities for the sport, this program is designed to increase explosive power, work capacity, and overall resilience in and out of the cage.
STRENGTH AND CONDITIONING FOR COMBAT ATHLETES
The program combines Conjugate-style strength training with targeted conditioning that reflects the unique demands of combat sports. Each week includes three primary training days:
- Lower Body Focus: Compound strength lifts plus accessory work and core development
- Upper Body Focus: Pressing and pulling variations supported by core and shoulder stability training
- Conditioning Focus: Rotating GPP work that builds grip strength, work capacity, and aerobic efficiency
Throughout the program you will develop unilateral and bilateral strength, improve your ability to produce force quickly, and gain the kind of structural integrity that supports long-term performance—especially through the shoulders, hips, and midline.
Recommended Equipment:
FAQ
Sample Day
WEEK 5, DAY 2 - UPPER BODY FOCUS
MAIN LIFT:
Strict Shoulder Press
40% 1 RM load on bar
25% Same accommodating load with bands/chains
9 x 3
1 Set every 45 sec
Rest 3 min
10 min to build to 3 RM without bands
AUX LIFT 1 - UNILATERAL:
Weighted Dips
- 4 x 6
AUX LIFT 2 - PULLING STRENGTH:
Single Arm Landmine Row
- 3 x 12
- 12 reps each arm per set
CORE STATICS / OBLIQUES:
5 Rounds:
10 Ball Slams
10 Right Side Ball Slams
10 Left Side Bar Slams
Rest 1min
- Side slams against a wall
Gear Specs
Specifications:
- Rogue Move programming eBook - 52 pages (Digital Only)
- Strength and conditioning program designed to improve performance for combat sports
- Period: 12 Weeks
ABOUT ROGUE MOVE:
The Rogue Move series is exclusive programming from Rogue tailored to help everyday athletes reach their fitness goals. Whether you're aiming to boost your aerobic capacity or build all-around strength and conditioning, Rogue Move has you covered. Each program is designed to tackle a variety of physical challenges with easy-to-follow training guides, no matter where you’re starting.
PLEASE NOTE: The MMA Program is a digital file and NOT a physical book. The digital file will be accessible in your Rogue account used for purchase and cannot be transferred.
