Are you looking to take your MMA game to the next level? If so, you’ll want to incorporate some top-notch conditioning workouts into your training regimen. MMA fighters need to be in peak physical condition, with total body strength, endurance, and explosive power. That’s why we’ve put together this list of the top 5 MMA conditioning workouts that are sure to get you there.
Whether you’re a seasoned MMA fighter or just starting out, these workouts are perfect for anyone who wants to improve their overall fitness and performance. And the best part? You don’t need any fancy gym equipment or fitness application to do them. All you need is a little bit of space and some determination.
In this article, we’ll go over each of these workouts in detail, providing fitness instruction training and wellness living tips to help you get the most out of each exercise. And if you’re feeling lost or need more personalized guidance, don’t worry – you can always consult with a personal trainer or youth fitness expert to help tailor these workouts to your specific needs.
So, whether you’re a seasoned fighter or just starting out, get ready to sweat and see the results of these workouts. Let’s dive into the top 5 MMA conditioning workouts that will get you in fighting shape.
Workout 1: HIIT (High-Intensity Interval Training)
HIIT (High-Intensity Interval Training) is a type of workout that alternates between intense bursts of exercise and short periods of rest. It’s perfect for MMA fighters because it builds endurance, strength, and agility – all of which are essential for success in the ring.
To structure a HIIT workout for MMA conditioning, start with a 5-10 minute warm-up, then choose a set of exercises that target different muscle groups. Aim for 3-4 sets of each exercise, with each set lasting 20-30 seconds, followed by a 10-15 second rest. You can use bodyweight exercises like burpees, push-ups, and squat jumps, or incorporate equipment like kettlebells or resistance bands. The key is to push yourself to the max during each interval and recover just enough to be able to continue to the next round.
With HIIT, you’ll build endurance, increase your aerobic capacity, and improve your explosive power – all of which are essential for MMA fighters.
Here’s an example HIIT workout to get you started:
- Warm-up: Perform 5-10 minutes of light cardio (e.g. jogging, cycling, or jumping jacks) to increase your heart rate and get your muscles warmed up.
- Main workout: Choose 3 high-intensity exercises and perform each exercise for 20 seconds, followed by 10 seconds of rest. Repeat each exercise for a total of 8 rounds before moving on to the next exercise. Some examples of high-intensity exercises include burpees, squat jumps, mountain climbers, jumping lunges, push-ups, bicycle crunches, box jumps, plank jacks, and kettlebell swings.
- Rest: Take a 1-2 minute break between exercises to allow your body to recover.
- Cool-down: Perform 5-10 minutes of light cardio (e.g. jogging, cycling, or jumping jacks) to gradually decrease your heart rate and stretch your muscles to prevent injury.
Feel free to customize the workout based on your fitness level, goals, and available equipment. You can adjust the duration and intensity of the exercise intervals, as well as the number of rounds and exercises included in the workout.
Workout 2: Circuit Training
Circuit training is another effective workout for MMA fighters. It involves performing a series of exercises one after the other with minimal rest in between. This type of training is great for building muscular endurance, cardiovascular health, and overall body strength.
To structure a circuit training workout for MMA conditioning, choose 4-5 exercises that target different muscle groups, and perform each exercise for 30-60 seconds before moving on to the next one. Rest for 1-2 minutes after completing all exercises and repeat the circuit for 3-4 sets. You can use equipment like medicine balls, resistance bands, and dumbbells, or stick to bodyweight exercises like push-ups, mountain climbers, and jumping jacks.
The beauty of circuit training is that it’s easily customizable and can be adapted to fit any fitness level or training goal. By incorporating circuit training into your MMA conditioning routine, you’ll increase your overall endurance, build strength, and improve your agility and coordination.
Here’s a simple circuit training regimen that you can edit to suit your needs:
- Warm-up: Perform 5-10 minutes of light cardio (e.g. jogging, cycling, or jumping jacks) to increase your heart rate and get your muscles warmed up.
- Main workout: Create a circuit of 5-10 exercises and perform each exercise for 30-60 seconds, with 10-15 seconds of rest in between. Complete the circuit 2-3 times, with a 1-2 minute break between each circuit. Examples of exercises you can include in your circuit are push-ups, squats, lunges, burpees, jumping jacks, crunches, mountain climbers, kettlebell swings, and box jumps.
- Cool-down: Perform 5-10 minutes of light cardio (e.g. jogging, cycling, or jumping jacks) to gradually decrease your heart rate and stretch your muscles to prevent injury.
Workout 3: Plyometrics
Plyometrics is a type of workout that involves explosive, high-impact movements that train the body to use its strength and power more efficiently. This type of training is great for MMA fighters because it can help increase speed, agility, and explosive power.
To structure a plyometrics workout for MMA conditioning, choose 4-5 exercises that focus on explosive movements, such as squat jumps, box jumps, and jump lunges. Perform each exercise for 20-30 seconds, followed by a 10-15 second rest. Repeat each exercise for 3-4 sets before moving on to the next one.
Plyometric exercises can be intense, so it’s important to start with lower-intensity movements and gradually build up as your fitness level improves. Incorporating plyometrics into your MMA conditioning routine will help you develop explosive power, improve your jumping ability, and increase your overall speed and agility.
Here’s a simple plyometrics workout plan for beginners:
- Warm-up: Perform 5-10 minutes of light cardio (e.g. jogging, cycling, or jumping jacks) to increase your heart rate and get your muscles warmed up.
- Main workout: Choose 3-5 plyometric exercises and perform each exercise for 30-60 seconds, with 10-15 seconds of rest in between. Examples of plyometric exercises include jump squats, box jumps, burpees, jump lunges, and tuck jumps. Complete the circuit 2-3 times, with a 1-2 minute break between each circuit.
- Cool-down: Perform 5-10 minutes of light cardio (e.g. jogging, cycling, or jumping jacks) to gradually decrease your heart rate and stretch your muscles to prevent injury.
Plyometric exercises can be challenging and put a lot of stress on your joints, so make sure you have a good fitness base before attempting a plyometrics workout.
Workout 4: Heavy Bag Training
Heavy bag training is an essential part of MMA conditioning because it’s a great way to build power, speed, and technique. Punching and kicking the heavy bag also helps to improve your overall coordination and body control.
To incorporate heavy bag training into your MMA conditioning routine, start with a 5-10 minute warm-up, then choose 4-5 punching and kicking combinations that you can perform on the bag. Aim for 3-4 sets of each combination, with each set lasting 30-60 seconds, followed by a 10-15 second rest. You can modify the workout for different skill levels by adjusting the intensity and complexity of the combinations.
For beginners, start with simple combinations and focus on developing proper technique. For more advanced fighters, incorporate more complex combinations and include footwork and head movement. By incorporating heavy bag training into your MMA conditioning routine, you’ll improve your striking power, speed, and technique, and build overall body strength.
Here’s a workout plan you can use to get started on heavy bag training:
- Warm-up: Perform 5-10 minutes of light cardio (e.g. jogging, cycling, or jumping jacks) to increase your heart rate and get your muscles warmed up.
- Main workout: Choose 3-5 heavy bag drills and perform each drill for 3-5 minutes, with 30-60 seconds of rest in between. Examples of heavy bag drills include jabs, crosses, hooks, uppercuts, and combinations of these punches. Incorporate footwork, head movement, and defensive maneuvers to make the workout more challenging and improve your overall boxing skills.
- Cool-down: Perform 5-10 minutes of light cardio (e.g. jogging, cycling, or jumping jacks) to gradually decrease your heart rate and stretch your muscles to prevent injury.
Workout 5: Strength Training
Strength training is a critical component of MMA conditioning because it helps to build overall body strength, improve muscle endurance, and prevent injury. To benefit from strength training, it’s important to incorporate exercises that target the major muscle groups used in MMA fighting, such as the legs, back, and core.
Some specific exercises that are particularly beneficial for MMA fighters include deadlifts, squats, bench press, pull-ups, and core exercises such as planks and Russian twists. To incorporate strength training into your MMA conditioning routine, choose 4-5 exercises that target these muscle groups and perform 3-4 sets of each exercise, with each set lasting 8-12 reps. Remember to start with lighter weights and gradually increase the intensity as your fitness level improves.
By incorporating strength training into your MMA conditioning routine, you’ll build overall body strength, improve muscle endurance, and prevent injury, which will help you to become a more well-rounded and successful MMA fighter.
To get started with strength training, you can use the plan outlined below:
- Warm-up: Perform 5-10 minutes of light cardio (e.g. jogging, cycling, or jumping jacks) to increase your heart rate and get your muscles warmed up.
- Main workout: Choose 3-5 strength exercises that target the major muscle groups used in MMA, such as the legs, core, back, chest, and arms. Examples of strength exercises include squats, deadlifts, lunges, pull-ups, push-ups, and rows. Perform each exercise for 8-12 reps, and complete 3-4 sets with a 60-90 second break between sets. Use heavy weights to challenge your muscles and improve your overall strength.
- Cool-down: Perform 5-10 minutes of light cardio (e.g. jogging, cycling, or jumping jacks) to gradually decrease your heart rate and stretch your muscles to prevent injury.
Strength training is a pivotal component of an MMA training program as it can improve your power, endurance, and overall performance in the ring.
Hard work pays off!
In conclusion, incorporating a variety of workouts into your MMA conditioning routine is crucial for developing overall body fitness, strength, and endurance.
The five workouts discussed in this article – HIIT, circuit training, plyometrics, heavy bag training, and strength training – are all effective ways to improve your physical conditioning and take your MMA fighting skills to the next level. By trying out these workouts and incorporating them into your training regimen, you’ll see significant improvements in your overall fitness and performance in the ring.
However, it’s important to remember that proper nutrition and rest are also crucial components of overall fitness and performance. Make sure to eat a balanced diet, get enough rest, and listen to your body to achieve the best possible results. Keep training hard and never give up on your goals, and you’ll become a successful and well-rounded MMA fighter.