Welcome to the Conditioning Workout section of The Islam Makhachev Workout. These sessions are designed to build the engine, work capacity, and physical resilience that support Islam’s high-output style — focusing on strength under fatigue, loaded movement, and sustained effort.
Table of Contents
🥊🔥 Islam Makhachev Conditioning Circuits
These three full-throttle conditioning sessions are built to mirror the engine, pressure, and rugged work capacity that define Islam Makhachev’s style. Each workout delivers three relentless circuits, pushing heavy strength, loaded carries, rotational power, and metabolic conditioning to forge Dagestani-level endurance and unbreakable mental toughness.
Across the sessions, you’ll train under fatigue, move under load, and build the kind of suffocating pace that overwhelms opponents — even if your “opponent” is the clock. 🏔️🔥
🧩⚙️ Breakdown
- 3 circuits (Strength → Carries → Engine).
- 3 rounds per circuit.
- Minimal rest to simulate fight fatigue.
- Full-body power + endurance under constant load.
You’re building the Dagestani chassis here — thick hips, iron lungs, and relentless forward pressure. 🏔️💥
🧰 Equipment
This programme uses simple, functional tools:
- Dumbbells or barbells for compound strength.
- Kettlebells for power and carries.
- Sandbag or loaded backpack for awkward-load work.
- Medicine ball for slams and trunk power.
- Battle ropes (optional) for conditioning bursts.
- Sled or substitute for drive-based strength.
- Heavy bag or shadowboxing where applicable.
The sessions are adaptable — prioritise what you have and keep the work rate high.
🎯 Conditioning Sessions Goals — Build Capacity
- ⚖️ Load: Moderate. Heavy enough to tax you, light enough to keep moving.
- 🔢 Reps / Time: Higher reps or timed work (8–20 reps or 20–60 seconds).
- ⏱️ Rest: Short. Heart rate stays elevated.
- 📌 Rule: If the weight stops you moving, it’s too heavy.
🥊🔥 Conditioning Workout 1
(Lower Body & Lungs)
🧩⚙️ Breakdown
🎯 Focus: Legs, hips, posterior chain, and sustained work capacity.
🔁 Format: 3 circuits · 5 stations each · 3 rounds per circuit · Minimal rest.
⏱ 15–20 sec rest between exercises. 30–45 sec rest per round. (enough recovery to maintain explosiveness).
🔹 Circuit 1 - Strength Endurance
- Trap Bar Deadlift: 6–8 reps.
- Elevated Goblet Squat: 10 reps.
- Sled Rope Pulls: 10 reps.
- Nordic Hamstring Drop: 5–6 controlled reps.
- Wall Sit: 45–60 seconds.
💡 Rest 1 min max on completion of this circuit before proceeding to the next circuit below.
🔹 Circuit 2 — Plyometrics & Unilateral Grind
- Box Jumps (single-leg landing): 5 each side.
- Explosive Push Ups: 10 each leg.
- Split Squat Hops: 8 each side.
- Single-Leg Deadlift (DB/KB): 8 each side.
- Weighted Squat Jumps: 6 reps.
💡 Rest 1 min max on completion of this circuit before proceeding to the next circuit below.
🔹 Circuit 3 — Engine Finish
- Sprints: 40–60 m.
- Burpees over the bar: 10–12 reps.
- Battle Rope Slams: 30 seconds.
- Dynamic Jump Lunges: 20 reps (10 x reps per leg).
- Ankle Taps: 45 seconds.
🥊🔥 Conditioning Workout 2
Rotational Power & Athletic Strength
🧩⚙️ Breakdown
🎯 Focus: Torque, unilateral strength, and coordination.
🔁 Format: 3 circuits · 5 stations each · 3 rounds per circuit · Minimal rest.
⏱ 15–20 sec rest between exercises. 30–45 sec rest per round. (enough recovery to maintain explosiveness).
🔹 Circuit 1 — Rotational & Upper-Lower Integration
- Med Ball Rotational Slams: 10 each side.
- Deadlift + High Pull (BB, light): 8 reps.
- Lunge with Overhead Press: 8 each side.
- Rotational Med Ball Wall Throw: 6 each side.
- Half Kneeling Shoulder Press: 10 reps.
💡 Rest 1 min max on completion of this circuit before proceeding to the next circuit below.
🔹 Circuit 2 — Athletic Pull & Core
- Pull-Ups / Weighted Chin-Ups: 6–8 reps.
- Inverted Bench DB Rows: 10 reps.
- Roman Chair Back Extensions: 12 reps.
- Hanging Knee Raises: 12–15 reps.
- Swiss Ball Rollouts: 10–12 reps.
💡 Rest 1 min max on completion of this circuit before proceeding to the next circuit below.
🔹 Circuit 3 — Plyo Flow
- Lateral Jumps: 10 total.
- Single-Leg Bounds: 6 each side.
- Jump Over Box: 6 reps.
- Med Ball Slams: 15 reps.
- Single-Arm Med Ball Throw: 6 each side.
🥊🔥 Conditioning Workout 3
Upper Body Grit & Full-Body Chaos
🧩⚙️ Breakdown
🎯 Focus: Shoulders, grip, trunk, and total work rate.
🔁 Format: 3 circuits · 5 stations each · 3 rounds per circuit · Minimal rest.
⏱ 15–20 sec rest between exercises. 30–45 sec rest per round. (enough recovery to maintain explosiveness).
🔹 Circuit 1 — Upper-Body Endurance
- Overhead Barbell Press (light): 10 reps.
- Bent-Over Row (BB): 10 reps.
- DB Chest Press: 12 reps.
- Triceps Dips: 12–15 reps.
- DB Shrugs: 15 reps.
🔹 Circuit 2 — Mixed Functional Chaos
- KB Swings: 20 reps.
- KB Step Ups: 6 reps.
- Resistance Band Punches: 30 seconds.
- Hand Walkouts / Inchworms: 8 reps.
- Side Plank Twists: 45 seconds.
🔹 Circuit 3 — Finisher Round
- Battle Rope Waves: 30 seconds.
- Tire Carry: 15 reps.
- Wall Balls: 10 reps.
- Depth Push-Ups: 6 each side.
- Sprint: 40 m.
📈 5-Week Progression (All Conditioning Workouts)
- Week 1: Learn flow, moderate pace.
- Week 2: Add reps or time per exercise.
- Week 3: Reduce rest by 15–20 seconds.
- Week 4: Push intensity — heavier KBs, faster transitions.
- Week 5: Add a 4th round to Circuit 3 only (mental test).
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Warning!
Please be aware that I am not a professional fighter or instructor. This MMA workout is intended for fun and general fitness, not expert training. Prioritize safety by using proper techniques and gear. Practice moves cautiously and avoid excessive force, especially with throws and striking. If you’re looking for more intense training, consider seeking guidance from a professional MMA gym. Remember, this workout carries inherent risks, and you assume responsibility for any potential injuries.
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