MMA Strength and Conditioning, Costa Mesa, CA
Wrestling, MMA and other combat sports require a unique combination of strength, speed and stamina. Here are some clips of Ian McCall training at our new gym in Costa Mesa, CA.
For more information or to swing by and check out the new gym, feel free to give us a call @ 866.243.4472
We specialize in helping you become a better you, one step at a time.
Fried-Day – Metabolic Conditioning Workout
This is a nasty one!
It will test your strength endurance, explosive power, grip strength and mental toughness….and it may leave you a bit sore over the weekend 🙂
Series #1
(5 sets of 5 reps for all movements)
Front Squat
Chin Up
Explosive Push Ups
Series #2
Explosive Lunges – 10 as high as possible.
Cable Row Isometric Hold 30 sec.
Alternating DB Chest Press – 20 reps
Series #3
Split stance alternating DB rows – 20 reps
Glute Ham Raise – 5-8 reps
1 leg Stand Ups – 5-8 each leg
Finisher
1 Arm Rope Waves, Claw grip DB in other hand – 1 minute as hard as possible.
* we doubled up the rope to make it thicker (harder on the grip)
Feel free to adjust the movements, weight, rest periods and intensity to suit your ability level.
If you’re unsure or have questions, leave a comment.
1 At a Time – A Surprising Full Body Workout
The majority of these movements use one limb at a time and force your body to adapt, balance and strengthen your body on each side. If you have never done this before, prepare to be humbled. We all have imbalances from left to right and front to back. These types of workouts can help correct that, while providing a killer workout.
Always consult a doctor before starting any exercise program.
Ian did the exercises in a series, moving fast and doing about 30 sec at each movement, then move on. The focus is to move fast and constantly for 15 minutes, straight.
Talk soon!
MMA Conditioning Workout with Ian McCall
Ian McCall is a professional MMA fighter who competes and trains with the world’s most elite fighters. He is known for being incredibly aggressive and always holds a relentless pace in his fights.
This workout is intense and is designed for Ian’s preparation for an upcoming fight. We use very little equipment, no machines and put a lot of emphasis on his grip strength, explosiveness and overall power. Please do not try this workout at home, unless you are in top shape and injury free.
Always consult a doctor before starting any exercise program.
Series #1
30 sec each, repeat for 5 minutes.
Jump Rope
Weighted rope swings
Wall Walks
Series #2
Repeat for 5 minutes
Tire flip 10 flips
Tornado Rope 20 rotations
DB snatches 20 reps per arm
Series #3
Repeat for 5 minutes total
Explosive lunges 10 reps, as high and fast as possible
Speed rope waves 20 sec, as fast as possible – 10 sec rest – repeat for 1 minute
Sit up, 1 arm sprawl – 20 reps as fast as possible
Series #4
Hurdle Hops – 5 sets of 10 hops, 10 sec rest between sets
Never ending rope climb – 3 minutes
Farmer carry – 160 ft.
*We started the workout with foam roll, dynamic warm up and finish with static stretching. Hope this helps you out!
If you’ve never done this stuff, then learn proper progressions, try them out individually and always build a foundation of strength before moving ahead.
Work hard today!