ohma

Ohma Tokita Gym Plan

Known as the Asura , is a man who loves to fight. He entered into the Kengan Association, fighting for the Nogi Group.

Day 1: Strength / Power
Day 2: Martial Arts / Technique
Day 3: Explosiveness / Speed
Day 4: Active Day / Flexibility
Day 5: Rest
Day 6: Full Body / Conditioning
Day 7: Rest

Strenght: 5-8 reps | Hypertrophy: 10-12 reps | Endurance: 15-20 reps

Detailed Gym Plan

Day1 Day2 Day3 Day4 Day6
Warm up Warm up Warm up Warm up Warm up
Barbell Squats 4sets Jump Rope 15min Box Jumps 4sets Light Run 15min Burpees 4sets
Dumbell Bench Press 4sets Horse Stance Stands 4sets 40sec Sled Pushes 4sets Foam Rolling 15min Push ups 3set
Weighted Pull ups 4sets MMA Footwork Movement Drills 15min Agility Ladder Drills Dynamic Strech Routine Chin ups 3sets
Explosive Plyometric Push ups 3sets Muay Thai Punches 20min Kettlebell Swings 4sets - Farmer Walks 4sets
Medicine Ball Throws 3sets Brazilian Jui-Jitsu Solo Drills 20min Plyometric Push ups 3sets - Russian Twists 4sets
Plank 5sets 30sec Shadow Fighting 15min - - Run 3km

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