MMA Program

Focused on core, shoulder, and back strength, this group of exercises prepares fighters for the rotational and explosive movements essential in grappling and striking. Building overall endurance and control aids in powerful and efficient combat performance.

Barbarian Mace 360 Swing

This traditional mace exercise involves swinging the mace 360 degrees around your body. Start by holding the mace vertically in front of you, then swing it behind your back and over your shoulder in a continuous motion. It enhances shoulder mobility and grip strength.

Suggested repetitions and sets:

  • 8-10 repetitions per side
  • 3 sets
  • Rest 1-2 minutes between sets
  • Perform 2-3 times per week

Barbarian Mace Chop

Suggested repetitions and sets:

  • 10 repetitions per side
  • 3 sets
  • Rest 1-2 minutes between sets
  • Perform 2-3 times per week

Barbarian Mace Lunge

Hold the mace in a vertical position and perform a forward lunge, switching the mace from side to side with each step. This works the legs, glutes, and core.

Suggested repetitions and sets:

  • 10-12 repetitions per side
  • 3 sets
  • Rest 1-2 minutes between sets
  • Perform 2-3 times per week

Barbarian Long Bar Overhead Press

Stand with the barbell at shoulder height and press it overhead until your arms are fully extended. This exercise works the shoulders, triceps, and upper chest.

Suggested repetitions and sets:

  • 10-12 repetitions
  • 3 sets
  • Rest 1-2 minutes between sets
  • Perform 2-3 times per week

Barbarian Mace Uppercut

Hold the mace with both hands and perform an uppercut motion, bringing the mace from your hip to shoulder height. This exercise targets the shoulders, biceps, and core.

Suggested repetitions and sets:

  • 10-12 repetitions per side
  • 3 sets
  • Rest 1-2 minutes between sets
  • Perform 2-3 times per week

Barbarian Mace Twist

Hold the mace horizontally at shoulder height and twist your torso from side to side. This exercise engages the obliques and core.

Suggested repetitions and sets:

  • 10 repetitions per side
  • 3 sets
  • Rest 1-2 minutes between sets
  • Perform 2-3 times per week

Barbarian Long Bar Bent-Over Row

Bend at the hips with your back parallel to the ground, holding the barbell with both hands, and pull it towards your torso. This targets the back and biceps.

Suggested repetitions and sets:

  • 12-15 repetitions
  • 3 sets
  • Rest 1-2 minutes between sets
  • Perform 2-3 times per week