My Plan to Become an MMA Fighter

[zerotohero]

1. Training Program
The program should focus on strength, endurance, coordination, and specific fighting skills. We’ll follow the S3N Training Logic:

Weeks 1-4: Foundational Training

Day 1 (Total Strength - Legs and Core):

1. Back squat – 4x6 | RPE 7-8
2. Romanian deadlift – 3x8 | RPE 7
3. Weighted lunges – 3x12 per leg | RPE 7
4. Side planks with weight – 3x30 sec. per side

Day 2 (Cardio and Coordination):

1. Incline treadmill sprints – 8 sets of 20 sec. with 40 sec. rest
2. Agility drills (ladders, quick lateral jumps) – 10 minutes
3. Shadowboxing in front of a mirror – 4 rounds of 3 min

Day 3 (Active Recovery or Rest):

• Yoga or mobility work (focus on hips and shoulders).

Day 4 (Upper Body Strength):

1. Bench press – 4x6 | RPE 8
2. Bent-over barbell row – 4x8 | RPE 7
3. Explosive push-ups – 3x12
4. Bar hang holds – 3x to failure

Day 5 (Technical Training and Endurance):

1. Grappling or sparring – 2 hours
2. Functional endurance work:
3. Farmer’s carry – 3x40 meters with heavy weights
4. Battle ropes – 5 rounds of 30 sec.

Day 6 (Full-Body Circuit):

1. Burpees – 15
2. Kettlebell swings – 20
3. Box jumps – 12
4. High plank with rotations – 12 per side

Day 7: Full Rest or Yoga


2. SARMs Cycle

Phase 1-8 Weeks:
Ligandrol (LGD-4033):

• Dosage: 5-10 mg per day.
• Improves strength and muscle gain.

Cardarine (GW-501516):

• Dosage: 10-20 mg per day
• Enhances cardiovascular endurance.

Ostarine (MK-2866):

• Dosage: 10-20 mg per day
• Preserves muscle mass during a caloric deficit.

Post Cycle Therapy (PCT - 4 Weeks):

• Clomid: 25 mg/day
• Nolvadex: 20 mg/day
• This is crucial to restore natural testosterone production.

 

[R@m@]

All you need is explosive exercises

 

[the atrain]

Why do you have rpe why leave reps in reserve train to failure