5DollarGym Plyometric Leg Day MMA Conditioning with Ninos Ibraham

5DollarGym Makes Developing Mobility in Your Home Easy – Plyometric Leg Day Quickly Develops Tons of Strength and Lean Muscle

As a matter of fact, flexibility and muscular endurance are two core components of fitness. In the first place plyometric leg day was created to train all five elements of fitness within one 25 – 45 minute session. In short, plyometric training activates the full body and quickly develops tons of lean muscle.

5DollarGym was created to make exercise efficient and easy for everyone to learn how to exercise. Evolved from the spirit of Shaolin QiGong, these monks would find heavy objects to lift, and dig holes in the ground for their box jumps. I have adapted these ancient methodologies to make things more kosher and home friendly for everyone to enjoy. 

My actions are my only true belongings. I cannot escape the consequences of my actions. My actions are the ground upon which I stand.
― Thich Nhat Hanh


Plyometric Leg Day with the 5DollarGym –

Equally important for martial artists is to build speed, agility, and quickness. Moreover, this full body exercise builds tons of coordination along side strength, power, and explosiveness. 

Overall, the main purpose of this routine is to stabilise power delivery throughout the range of motion while improving flexibility. 


5DollarGym Plyometric Leg Day Workout Instructions 

Moreover, this workout was created to develop full body strength and functionality through the entire range of motion. It is critical to consider all of the muscle groups working together when designing a program. All in all this methodology makes for the best results for athletic performance.

Try and Pause for a second at the Eccentric point(the point of full flexion, or most tension) of motion during each exercise. In short this will help to deliver the best results.

3 – 5 supersets is optimal, aim for 15 – 30 reps per set. If you are fortunate enough to be working with weights at the time, work within 50 – 75% RM (rep max) 

Working over 75% with anything less than 10 reps will bulk you up, reducing speed and flexibility. Furthermore, A good martial artist has a balance of all athletic traits. Essentially this is the best for martial arts practitioners as it does not sacrifice from any other element of fitness to further develop them.

Instructions:

5DollarGym Plyometric Leg Day
TRX Assisted Full Range of Motion Squat
Hip Thrusts
Split Squat Lunge into High Knee
Side Lunge into High Knee
Extended Side Lunge Stretch
Wide Squat into Various Sidekicks
Squat into Mule Kick
  • Complete One Superset
  • Rest 1 – 2 Minutes (If you are more advanced, decrease the time between each superset, I personally rest 20 seconds or less between supersets)
  • Repeat this superset 3 – 5 Times

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“Programming is key to improvement” – Ninos Ibraham 

 

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Overall developing will power is as important as developing the Body, QiGong guides on Meditation

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Ninos Ibraham

Ninos Ibraham has over 10000 hours of training in QiGong, Yoga, Bodybuilding, Weightlifting, Nutrition, Body Mechanics, The Human Movement System, Eastern Psychology. Ninos Used to weigh in at almost 400lbs over a decade ago. With research into nutrition, human movement science, martial arts and yoga, Ninos had an amazing 200 lb weight loss in 9 months. What makes it more amazing is that Ninos did this without the aide of doctors, personal trainers, surgical procedures, and magic weight loss pills. Ninos has been a plant based vegan athlete 95 % of the time over the last 11 years.

6 thoughts on “5DollarGym Plyometric Leg Day MMA Conditioning with Ninos Ibraham

  • January 20, 2017 at 12:22 pm
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    mma conditioning is so much more challenging than anything else I have every trained for

    Reply
  • January 22, 2017 at 10:06 pm
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    thank you for the great information

    Reply
  • January 25, 2017 at 12:46 pm
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    endurance training is challenging

    Reply
  • January 27, 2017 at 9:37 pm
    Permalink

    It is appropriate time to make some plans for the future and it is time to
    be happy. I have read this post and if I could I wish
    to suggest you some interesting things or advice. Perhaps you can write next articles referring to this article.
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    Reply
  • January 29, 2017 at 6:36 pm
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    this workout is intense!!!

    Reply
  • January 31, 2017 at 1:27 am
    Permalink

    Your article is easy easy to follow

    Reply

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