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Paddy Moore MMA Workout



Paddy Moore MMA Workout

Push:
Bench Press (narrow grip)- 5 sets x 5 reps
Push Press/Bench Press- 3 sets x 3 reps
Seated Dumbbell Press-2 sets x 10 reps
Dips (Bodyweight)-2 sets x 12 reps
Dips (Weighted)- 2 sets to Failure
 
Pull:
Close Grip Pulldowns- 3 sets x 10 reps, 8, 8
Deadlift- 5 sets x 5 reps
Bent Over Rows (Barbell and Dumbbell)- 2 sets x 10, 8, 8
Hammer Curls- 2 sets x 10 reps
Shrugs and Neck- 3 sets x 15 reps, 2 sets to Failure
 
Legs:
Squats- 5 sets x 5 reps
Hamstring Curls- 3 sets x 12 reps, 10, 8
Abductor-3 sets x 12, 10, 8
Donkey Calf Raises-4 sets x Absolute Failure
Rolling Thunder (Grip Machine)-6 sets x Failure
 
Paddy also incorporates the following into these routines:
Floor Press- 3 sets x 10 reps, 8, 8
Power Cleans-3 sets x 12 reps, 10, 10, 8
Grapple Press-4 sets x 10 reps
Use axles instead of Olympic Bars
Strongman Stuff-Tire Flip, Log Press, Farmer's Walk, etc.
Work more on single reps for explosive power
 
Conditioning Routine:
30 Second Sprints at Max Heart Rate w/ 30 second rest
4 Mile Runs at a 6 Minute Mile Pace
Training at the Gym-Striking, Grappling, Wrestling, Takedowns, Calisthenics, Pushups, Pullups, Burpees, etc.
 
Paddy's strength trainer is Rob Frampton, who is a UK strongman athlete and owner of Strength-Tec, a strongman specialist gym in his area and training camp of the Portsmouth Strongman Association



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