[torpedo63]

LOWER BODY WORK
The suggested lower body exercises are squats and deadlifts. You may elect to do calf raises on the third workout day, or allow extra rest for the lower body. These muscles of the lower body are the largest, lift the most weight, and require the most recovery.
We will try to maximize our rest intervals between workouts to allow more energy for other training.
UPPER BODY WORK
The recommended exercises for upper body are bench press, military press, rowing, pullups, dips, and shrugs. Once again, the goal is to work all the major groups, and allow maximal recovery time.
SPECIALIZED WORK
In this category are the abdominal exercises, neck exercises, and
grip/forearm work. Because of the huge number of variations of exercises which can be done here, we will deal with these exercises in a separate column. There are a great number of more specialized movements which will benefit the grappler in these categories, and we will discuss many options.
GETTING STARTED!!
For each workout day (let's call them Day 1, Day 2, and Day 3), we should choose exercises which will compliment each other. I like to use one lower body movement, and two major upper body movements on each day. Combined with
the specialized work, we hit all the muscle groups, finish pretty quickly,
and don't burn too much energy in the process. We will alternate the lower body movements, and pick two complimentary "push/pull" exercises for the upper body. For instance, pair military press with pullups. This is motion in the same plane/direction using push/pull with arms overhead. Pair bench press with rowing. That's push/pull in the horizontal plane. Pair dips with shrugs, and have the push/pull matched in the vertical plane with arms down. By pairing exercises in this fashion, we get the maximal amount of recovery time for each aspect of our motion. Now let's put these together into a weekly routine:





DAY 1
Warmup: Jumping Jacks, etc. until you feel ready to start.
Neck work: It's best to work the neck when fresh, because any sloppiness can injure you easily! We'll discuss neck work in a future column.
Squats: 3 sets of 10 repetitions, 1-2 minutes rest between sets. Remember to maintain good form, so the weight must be chosen to allow good form! When you are too tired, etc. to finish a set with good form, you should set the weight down. Start out light enough so that you can learn proper form without being overwhelmed by the workload. You 'll progress fast enough at this exercise, since your legs have the potential for tremendous strength. Be patient and let good form become second nature.
Bench press: 3 sets of 10 repetitions, 1-2 minutes rest between sets. Don't bounce the bar off your chest, work smoothly. Again, choose the weight to allow you to get the feel of the exercise, then move on to the heavier stuff.
Rowing: 3 sets of 10 repetitions, 1-2 minutes rest between sets. Keep your legs slightly bent, head up, and abdomen tense to support the lower back. Concentrate on driving the elbows back to behind the line of your body. (Imagine yourself throwing elbow shots at an opponent who has you in a bear hug from behind!) Let the weight down slowly so that it doesn't jerk your arms straight at the bottom of the motion.
Abdominal Work: to be discussed later
Grip/forearm work: to be discussed later

DAY 2 ( all exercises are 3 sets of 10 )
Warmup: same as above
Neck work: same as above
Calf Raise: (optional, you may also work the lower body by doing the "clean" portion of the military press today if desired)
Military press: If your legs aren't too fried from squats, you can combine
the "clean" part of the move here. The clean is the picking up of the weight from the floor to the ready position for the military press. Since it is a very "dynamic" movement, you should be sure you are comfortable with the proper performance of this move before attempting much weight at it!
Pullups: If you can't do 3 sets of 10, you can perform "negatives", where
you jump up to the top position of the pullup and let yourself down in a
slow, controlled manner ( or have a training partner assist you in doing the hard part of the pullup, then let yourself down slowly). For example, you can only get 6 repetitions. You do 4 negatives to finish the set... You get the idea.
Abdominal work, grip/forearm work: same as above






DAY 3 (all exercises 3 sets of 10 repetitions)
Warmup
Neck work
Deadlift: Back straight as possible, head up, abdomen tensed for support. Start the motion slowly to take the slack out of the entire "system" before jerking the weight up. Once you begin to feel the load tighten your body, then start your pull. This exercise actually uses your legs quite a bit, and is a good lesson on how to lift other objects using mainly your legs.
Dips: If 3 sets of 10 gets too easy, you may add weight to your body to
increase the challenge. "Dipping belts" are available from just about every weightlifting/sporting goods store, and will hold plenty of weight for this purpose.
Shrugs: Try to touch your shoulders to your ears. Move smoothly and don't jerk the bar up to achieve full range of motion. You'll probably be a bit fried from deadlifts, since it works the same muscles in a static way, so choose the weight to allow you to really concentrate on the motion of your shoulder girdle with good form.
Abdominal work, grip/forearm work

There you have it! This structure allows for good recovery times for the
lower body, and works the push/pull combo in different planes each day.
You'll be finished in under an hour with the entire workout as long as you
don't get lazy. If you're at a health club, wait until you're done with the
whole routine before you check out the "aerobics-in-thongs" class!
Training The Neck

For grapplers, and martial artists in general, having a strong neck is
extremely important. Since many of the most dangerous techniques used are directed against the neck, flexibility and strength in that area play animportant role in injury prevention. The neck also is responsible for absorbing the impact from punches, etc. The "whipping" of the head caused by a blow is a large part of the concussive effect of a punch. Also, some offensive techniques can depend on ultimate neck strength. I believe any martial artist who does not train their neck somewhat is not training smart!

[bushidoka]

It is wrong to work the neck every workout. You will make it weaker, not stronger.
This is more of a very basic circuit training workout. Bench and military press and dips all works the triceps, these muscle groups are being worked too close togather to develop the tricep. It would be better to work chest, shoulder and backarm in the same workout. Samething squat, calfraise and deadlift. You are working legs every workout. This does not work well.
It is better to work upper body push muscles together 1 workout, upper body pull muscles the next, and lower back and legs the 3rd.
While 3 sets of 10 reps may suffice for the first week, maybe even two, you are not preforming enough work to develop your body sufficiently, nor are there enough exercises. You would finish this work out in 30 minutes, hardly enough to get into your target cardio range to be benificial.

[torpedo63]

like I said ,this is for begginers! For some one who gets off the couch after watching Ultimate Fighter and decides to get in shape and try MMA. They can get into the technical aspect of working out after a month or 2.