MMA Workouts-Train like a Champ

Designing a workout for MMA is a constantly changing science, taking advantage of the current research in fitness and sport physiology. Like any athlete, MMA athletes must be committed to finding and following a workout that will take them to the pinnacle of physical fitness.

To make sure you're achieving your full potential, utilize these MMA workout tips in your strength and conditioning program.

Have a System

If you're not following a specific program, you are most likely wasting some time. Do you really want to go to the gym and say to yourself, "OK, now that I'm here, what am I going to do?"

If you're serious about getting in top MMA form, then it's imperative that you follow a strength and conditioning program that's laid out for a minimum of 8 weeks leading up to your fight. If you don't have a fight lined up, then you should be thinking about what you need to do in order to improve your current strength and fitness levels.

Become More Efficient In Your Workouts

As a mixed-martial artist, you've got to train jiu-jitsu, boxing, kickboxing, muay thai, wrestling, and put them all together if you want to win. But this is a lot of training, and doesn't give you much time for fitness and conditioning.

So you've got to absolutely maximize the little time that you do have.

In your strength program, you can do so by training full body workouts focused on movement patterns. Think squat, lunge, deadlift, push, pull, and twist instead of chest, biceps, quads, hams, back, etc.

Hitting the full body with different movement patterns two days a week will allow you to make progress in your routine without over doing it. For Example:

Day 1: Reverse lunge - Bench press - Woodchop - Arnold press - Reverse Curl
Day 2: Squat - Chinup - Romanian deadlift - 1-arm row - Skull crusher

You could work this schedule on Monday and Thursday to develop strength and power.

The repetition range you use is dependent on your goals-if it's muscular endurance, then choose 10-12 reps. Going for pure strength? You can get down to 3-5 reps. A good balance is between 7-8 reps per set. The lower the reps and heavier the weight, the more rest you generally want to take.

Using a Medicine Ball for Conditioning Circuits

My favorite tool for developing MMA specific power is the medicine ball, since you can throw the ball as hard and fast as you can in rotational movements that heavily involve the core. Integrating the medicine ball will allow you to develop knockout power with your strikes, as well as explosive take down ability.

Exercises like the side toss and chop toss will have you (and your opponents and sparring partners) feeling a difference after only a few weeks.

Unfortunately, many people do these exercises completely wrong, in terms of reps, weight, and form.

To see how you can integrate medicine ball exercises into your MMA strength and conditioning program, take a look at MMA Workout Routines