Scribd
Upload
78 views6 pages

Yoga Program For MMA

This 8-week yoga program is designed to make MMA fighters stronger, more efficient, and injury-resistant through classes focusing on flexibility, strength, and mental focus. Each week provides a schedule of shorter and longer yoga classes targeting different areas of the body, along with core-focused classes. The goal is to improve flexibility, strength, and mental calmness while enabling fighters to train harder with shorter recovery times.

Uploaded by

elproedros
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
78 views6 pages

Yoga Program For MMA

This 8-week yoga program is designed to make MMA fighters stronger, more efficient, and injury-resistant through classes focusing on flexibility, strength, and mental focus. Each week provides a schedule of shorter and longer yoga classes targeting different areas of the body, along with core-focused classes. The goal is to improve flexibility, strength, and mental calmness while enabling fighters to train harder with shorter recovery times.

Uploaded by

elproedros
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
You are on page 1/ 6

Yoga

Programs
Series 6
Yoga Program for MMA
by David Procyshyn

Level:
Beginner
Intermediate

Duration: 8 Weeks Commitment Per Week: 4 Classes


Goal:
The primary goal of this program is to make
you a stronger, more efficient and effective NOTE
fighter, while keeping you injury-free and Some classes do require
shortening your recovery time.
props; the props are listed
with the class on the
Focus: website.
The focus of this program is greater flexibility,
strength and mental calm, as well as improved
motivation, confidence and the ability to train
hard! Weekly Structure:
With the exception of Saturday, you will be
doing one class for every two-day period.
Benefits: Within each two-day period you have two
Flexibility choices, a shorter or a longer class, depending
Yoga is one of the best ways to improve on your available time and how you’re feeling
flexibility. More flexible fighters can perform a that day.
wider range of techniques, both offensive and
defensive, than less flexible fighters. Flexibility Only one class option is listed on Thursday/
also improves recovery time and endurance, so Friday. These are classes that focus on core
you can train harder and improve faster. strength and they begin with the fundamentals
Strength and get progressively more challenging.
Yoga practice conditions your whole body to Saturday classes are about an hour long and
become strong from the core of your being to you have the option of doing a mellow or
the outer extremities. Core strength in upbeat class.
particular is what gives MMA and Jiu Jitsu
fighters the stability and manoeuvrability they This program is specifically designed for MMA,
need to over-power their opponent. but is not rigid. You will see significant results
Focus if you follow it closely, but feel free to make
Yoga and MMA share the common goals of changes, or even miss a class, if you need to.
humility and mental focus. Calming the mind
and honouring the traditions are what make
these practices so unique and powerful.
TIP
Before you start the
When To Do Each Class:
This program is designed to honour your al-
program, choose your
ready busy schedule. Set up your classes when classes and set up a
they work for you, keeping in mind that it is schedule. Plan when you
best to plan a class when you have enough
time both before and after to settle into and
intend to do each class.
transition out of the class.
Week One
Sun/Mon:

Shorter: Yoga for the Hips, Hamstrings and Back with David (26 min)
Longer: Deep Release for the Hips, Hamstrings and Lower Back with David (47 min)

Tues/Wed:

Shorter: A 30-minute Class for the Shoulders with David (33 min)
Longer: The Ultimate Shoulder Sequence with David (63 min)

Thurs/Fri:

Core: Pilates Fundamentals: The Five Principles with Kim (25 min)

Saturday:

Mellow: Oceanside Restorative with Melissa (54 min)


Upbeat: Playing the Edge with David (66 min)

Week Two
Sun/Mon:

Shorter: Happy Hamstrings with Fiji (21 min)


Longer: Deep Release for the Hips, Hamstrings and Lower Back with David (47 min)

Tues/Wed:

Shorter: Bend and Stretch with Melissa (34 min)


Longer: Core Strength and Stretch with Melissa (54 min)

Thurs/Fri:

Core: Pilates: Beginner Level 1 Class with Kim (28 min)

Saturday:

Mellow: Restoring Equilibrium with David (64 min)


Upbeat: Beginner Basics in Flow with Fiji (75 min)
Week Three
Sun/Mon:

Shorter: Twist and Stretch with Melissa (32 min)


Longer: Foundations in Flow with Fiji (48 min)

Tues/Wed:

Shorter: Beginners’ Yoga for Leg Strength with Melissa (21 min)
Longer: Sun Salutes with Binding Twists with David (63 min)

Thurs/Fri:

Core: Pilates: Beginner Level 2 Class with Kim (18 min)

Saturday:

Mellow: Breath, Balance and Twists with Anastasia (57 min)


Upbeat: Renewing Power in Flow: Foot Balances with Fiji (63 min)

Week Four
Sun/Mon:

Shorter: Happy Hamstrings with Fiji (21 min)


Longer: Deep Release for the Hips, Hamstrings and Lower Back with David (47 min)

Tues/Wed:

Shorter: Yoga for Runners: Post-Run with Fiji (20 min)


Longer: Sukha Flow Class with Tracey (77 min)

Thurs/Fri:

Core: Core Fantastic with Kim (24 min)

Saturday:

Mellow: Oceanside Restorative with Melissa (54 min)


Upbeat: Gently Into Power with Ron (68 min)
Week Five
Sun/Mon:

Shorter: Yoga Therapy for the Hips with Erica (10 min)
Longer: Multilevel Morning Flow with Fiji (75 min)

Tues/Wed:

Shorter: Yoga for Runners: Pre-Run with Fiji (22 min)


Longer: A Seated, Whole Body Hatha Yoga Flow with David (45 min)

Thurs/Fri:

Core: Armilicious with Kim (18 min)

Saturday:

Mellow: The Ultimate Shoulder Sequence with David (63 min)


Upbeat: Nourish Your Soul with Tracey (62 min)

Week Six
Sun/Mon:

Shorter: Yoga Therapy for the Shoulders and Upper Back with Erica (11 min)
Longer: Sun Salutes with Binding Twists with David (63 min)

Tues/Wed:

Shorter: Twist and Stretch with Melissa (32 min)


Longer: Breath, Balance and Twists with Anastasia (57 min)

Thurs/Fri:

Core: Bodacious Bootie with Kim (24 min)

Saturday:

Mellow: Restoring Balance with David (81 min)


Upbeat: Power Yoga for Balance with Ron (71 min)
Week Seven
Sun/Mon:

Shorter: Yoga for Runners: A Stretch Class for the IT band with David (26 min)
Longer: Deep Release for the Hips, Hamstrings and Lower Back with David (47 min)

Tues/Wed:

Shorter: Beginners’ Yoga for Shoulder Strength with Melissa (22 min)
Longer: Power Yoga for Shoulder Stability with Fiji (62 min)

Thurs/Fri:

Core: Level 2 Yoga/Pilates Fusion with Kim (53 min)

Saturday:

Mellow: Yin Yoga: Sinking Into Stillness with Anastasia (60 min)
Upbeat: Natarajasana: Dance of the Divine with Shivani (68 min)

Week Eight
Sun/Mon:

Shorter: Yoga for the Hips, Hamstrings and Back with David (26 min)
Longer: A Seated, Whole Body Hatha Yoga Flow with David (45 min)

Tues/Wed:

Shorter: A 30-minute Class for the Shoulders with David (33 min)
Longer: Core Strength and Stretch with Melissa (54 min)

Thurs/Fri:

Core: Level 3 Yoga/Pilates Fusion with Kim (66 min)

Saturday:

Mellow: Yin Yoga: Sinking Into Stillness with Anastasia (60 min)
Upbeat: Heavenly Hips with Rachel (68 min)

All Done? Congratulations!


Please email your comments and questions to [email protected]

You might also like