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MMA Strength Conditioning Programme

I am addicted to collecting footsteps before dawn Seeing places I never knew existed Run to the moon and back Been a rabbit for the neighborhood dogs Obey the voice…

Valentine Rawat September 2, 2011

Squat followed by Deadlift Training Session

Squat and Deadlift Strength Session Dymanic Warm-up Then: 2×15 BB (no weight) Squat 5×3 BB Squat 65%Max Then: 5×3 Deadlift (increase weight each set – close…

Valentine Rawat August 31, 2011

Bodyweight Metcon Session

“Far better it is to dare mighty things, to win glorious triumphs even though checkered by failure, than to rank with those poor spirits who neither enjoy nor…

Valentine Rawat July 11, 2011

Upper Body Max Effort and Group Bodyweight Circuit

Upper Body Max Effort Upper Body Dynamic Warm-up Then: 5×5 Weighted chin-ups – 20kg vest 5×5 Close-grip bench press – 60kg Rest 1-3 minutes…

Valentine Rawat July 4, 2011

High-Octane Workout

Dynamic Mobility Warm-up Then: 3×10 Box Jumps 3×10 Jump Squat 3×5 Tuck Jump Then: 5x Sprinters Lunges 60 seconds all out 30 seconds rest in Extended…

Valentine Rawat March 11, 2011

Bodyweight Conditioning Workouts

At some point during this workout God will talk to you and would want to join it your session. Morning Solo Session Light Jog Dynamic Warm-up Then: 5×5 minutes…

Valentine Rawat March 7, 2011


Mobility Warm-up & Static Back Stretch Followed by: 2×10 Swissball Dumbbell Chest Press Followed by: 6×3 Swissball Dumbbell Chest Press at 80% max…

Valentine Rawat March 5, 2011

Sprint Work

Warm-up Jog Then: 10x Incline Steps Sprints Followed by: 1 mile Jog Followed by: 10x Hills Side Steps (alternates sides) 10x Hills Grapevines (alternate sides) 5x…

Valentine Rawat March 4, 2011


Dynamic Total Body Warm-up Then: 10 minutes Skipping Followed by: Working Heavy Deadlift Followed by: 1x Deadlift at 80% max every 30sec for 15 minutes Followed…

Valentine Rawat March 1, 2011

Saturday Max Strength

“True strength is not always shown through victory. Stand up try again and display strength of your heart.” Rickson Gracie Dynamic Warm-up Then: 10x…

Valentine Rawat February 19, 2011

Kshatriya Beastings Session

Team Work Double Kettlebell Swings + Jump Squats 3 sets 60 seconds per exercise. No rest. Then: Rest 2 minutes Then: Kettlebell Push Press (30 second per arm) +…

Valentine Rawat February 16, 2011


Dynamic Warm-up Then: 3×10 Tyre Flipping 3×10 Tyre Jumps 3×5 Jump Over the entire type 3×6 Sandbag Cleans to shoulders (3 each side) Then: Hang…

Valentine Rawat February 1, 2011

Strength + Plyometrics

“I can adapt and still perform well. I can perform well with a brief warm-up or even a poor warm-up, whether we are up or down, on target or slightly off target.…

Valentine Rawat January 20, 2011