MMA style workout for a MMA body?

[datboi]

Im trying to post a link which i cant till i get 15 posts, so disregard the next two posts

[datboi]

woah there buckaroo

[datboi]

Oi

[datboi]

Dumbbell, Body Weight and Pull-Up Bar Workout - Workout Routine Database | JEFIT - Best Android and iPhone Workout App, Fitness App, Exercise App, Bodybuilding App |Best Workout Tracking System

I found this workout an want to know how good it is if im trying to build strength (not muscle or mass necessarily) I like to be stronger than i look, im also 16, 135, and an intermediate to workout out (couple off seasons of football)

If not can you point me to one that could be done with only dumbells, pull up bar and bodyweight? Because thats my budget right now haha.

A workout with some boxing thrown in, or one i could do on off days would be appreciated, like a boxing workout where i have to do suicides or something, then a couple rounds on a heavy bag followed by shadowboxing

[datboi]

I dont like how theirs only one leg day..is that a good enough leg workout?

[BendtheBar]

Any workout involving dumbbells, barbells and bodyweight lifts can help you build strength. Strength is about progression of weight, or pushing yourself for more weight on the bar over time.

How heavy are your dumbbells?

[datboi]

35's haha..and thats pretty much all i have, i have some 25 pound barbells also,.. so that being said for now its out of the question to be increasing weight (until i get a rec membership sometime this month, ive been looking around at boxing workouts., would this be what im looking for?

ExpertBoxing EASY Boxing Workout

or

Intermediate Boxing/MMA Workout | Muscle & Strength

sorry i dont know if you know anything about boxing.

[BendtheBar]

Well here's where you are at. Without more weight you aren't going to improve your strength much. You can use the weights and improve your physical conditioning, but the strength and muscle returns will be minimal.

As far as MMA workouts, I'll let someone else comment. Beyond running and sprinting I have no idea how MMA fighters train.

[datboi]

Is it possible to get a good amount of strength doing bodyweight workouts/boxing? i really just want to have the lean ripped mma look, while still having my speed and hard punches..

[ricka182]

Yes it is possible to get stronger doing bodyweight moves, but after a while you will lose progress without increasing weight. Also, if you want to get stronger, you will gain muscle mass, no matter what. Strength equals muscle.

You should understand most elite MMA athletes don't look like what you see in the cage at all times. That is when they are at their peak conditioning. They will train for size and strength in between fights, then when training for a fight, they will alter for more endurance and conditioning versus pure strength.

And to get ripped, you need to have well developed muscles, including abs, and low body fat. There is no workout you can do that will just give it to you.

At 16, you have a good base to build with. I would focus more on overall conditioning versus strength right now, until you get more weights or can make it to a gym. When you are ready for a developed routine, look up some basic 5x5's. They work, if they didn't they wouldn't still get used after many years. And please dont focus on getting huge biceps. Having huge biceps may look good, but they will give you little advantage in the cage. It might also help to read a book on muslce physiology, so you know what muscles do what, and how to train and prevent injury by overworking one area. I do like how you noticed low leg work in one of those plans, legs are very important for a good strong body.

Your diet also plays a big role. If you don't eat right, you can train 1x a week, or 7x a week and make it nowhere.