MMA Workout Routine

The majority of lower body exercises performed in the gym are done using both legs, such as deadlifts and squats. These exercises do not strengthen your balance very well, especially for a MMA workout routine.

You shouldn't even consider doing the useless and potentially harmful exercises of leg curls and extensions. Be sure to avoid the leg extension machine because as a mixed-martial artist, you probably already have some knee problems from grappling, so you need to stay away from anything that stresses the knee ligaments, like the leg extension machine does.

So, if you want to work on your single-leg balance, there are a lot of choices. Lunges are dynamic, and challenge your unilateral balance, though you are only unilateral for short durations.

Rather than that, to really work the stabilizers in the ankle and hip, you need to do exercises that have you on a single leg while other parts of your body are in motion; this will force you to increase your balance ability. Three excellent exercises for doing this are the 1-arm overhead press on 1 leg, 1-legged stiff leg deadlift, and the 1-arm row standing on 1 leg.

These three exercises are performed exactly like their counterparts using both legs. You can discover the way to do these exercises with a basic search.

The advantage of putting these exercises into your routine are that you will develop the stabilizers around your hips, ankles and core.

But do not replace all of your basic exercises such as deadlifts, presses and squats with the single-leg versions, because you need the basic versions for developing strength.

Just incorporate these exercises right after the large compound movements as a supplementary training routine for better balance and injury avoidance.

The thing mixed-martial artists most require is power. If you can generate a great deal of force quickly, you will be able to escape dangerous positions, perform big throws and take-downs and knock out your opponents with a single punch. However, when training for power, athletes often miss necessary components for strength maximization, in addition to making other mistakes.

Here is a simple power equation: Force X Velocity = Power. So, if you want to generate the most power, you must be able to apply rapid force. The relationship of force to velocity is inverse. When velocity increases, force decreases. The opposite is also true.

Here are the three ways to work out at the gym for power increase:

1. Increase your load in order to increase your force generation ability.


2. Lighten your load to increase your speed.


3. Use a median load that facilitates improvement in both force and speed.

All three techniques should be done to obtain the best result with your MMA workout. Be that as it may, your body will be able to make the most effective adaptations if you allow yourself to focus on one thing or another during a specific portion of your workout. Here is where you would utilize periodization.

So, for example, if you have 3 months until your next fight, you would want to lift weights at least a couple of times a week. Keep things simple by using the bench press. During the concentric portion of the exercise, you must move the bar as quickly as possible. Exercise control when lowering the bar. Don't go to quickly or too slowly.

During the 9th through 12th weeks you should pay close attention to building up your ligaments, tendons and muscles. Do three to five sets of six to ten repetitions two times weekly. You should take a 90 second rest between each set for the purpose of maximizing your endurance and strength and creating hypertrophy.

During weeks 6 through 8, concentrate on developing maximum strength by doing 2 to 5 repetitions on 4 to 7 sets, twice weekly. In this case, you must rest for a couple of minutes between sets. This will give your neuromuscular system a chance to recover. That takes longer than muscular recovery. Increased activation of the motor units results in strength building. It is not entirely attributable to hypertrophy.

In weeks three through five, I have my athletes train for two goals: maximum strength and maximum velocity. If you want to train to your maximum velocity, you should choose a weight that is 65 percent of your maximum one-repetition weight, and then lift it for eight sets of three repetitions each. Between each set, you should rest for a minute. Another alternative that eliminates slow-downs is to substitute explosive clap push ups for bench press work.

During the fortnight before a fight, I tell my athletes to reduce their weight lifting to one weekly session in which they will train at about 85 percent of their one repetition maximum. They are to perform six sets of three repetitions each with a ninety second rest between each set. It is the winding down stage, allowing the athlete to stay both strong and quick.

You can use this template for any kind of exercise, such as rowing, dead-lifts and back squats. You will have a much better chance of winning a fight with submission or a big knockout if you can learn to maximize your explosiveness and power by utilizing this template.

To quote Bruce Lee, "The core is the center of power." The core is the source of implied dominance, punches and kicks that result in knockouts, and unbeatable throws. When you are building up your core, build your static stability first. Use the Swiss ball as the ideal tool for training all three of your planes of motion. If you can master these exercises, you will soon become a force to be reckoned with.

Many people believe that 6-pack-abs imply a strong core. But the rectus abdminis, which comprises the "6-pack," is only one part of the core muscle group. There are three parts to the core: the anterior, the lateral, and the posterior. Each one of these areas in the body consists of several superficial and deep muscles.

Can you develop your full core by doing hundreds of crunches? There is no chance of this. What you must do is address all three of the core areas. You must also train in all three planes of motion. These are front-to-back (sagittal), sideways (frontal), and rotational (transverse).

You have to establish a stable base before you begin trying to perform dynamic movements.

Having core stability is like playing indoor volleyball instead of beach volleyball. If you are indoors on a solid surface, you will jump higher than you would outdoors on sand.

If you have not developed your core stability, it is as if you are trying to punch and kick on sand. If you want to knock out your opponent, this isn't a good plan.

Use the Swiss ball for core stability training in your MMA workout plan. The Swiss ball does not provide a stable surface; your muscles must provide the stability. This is why this form of exercise is so beneficial. For this reason both the superficial muscles and the deep muscles (which usually remain inactive during machine workouts) do a great deal of work.

First, use these three Swiss ball exercises in the training of your posterior, lateral, and anterior core stability. Then you can advance to the explosive movements needed for medicine ball tossing.

In the prone bridge position, you will place your forearms on the upside of the Swiss ball and maintain a bridge position with your body. Maintain a straight body position and a neutral spine. You should not feel the exercise in your back muscles. If you do, it means you are in the wrong position or your back muscles are exhausted. If this is the case, you should rest. Gradually increase the time until you are holding the position for ninety full seconds.

When performing the side bridge, you will place the ball beneath your hip. Your feet will be flat against the wall, and your top leg will be stretched toward the back, while your bottom leg will be stretched forward. You should be positioned on the ball on your side. Be certain your spine is in a neutral position and maintain a completely straight bridge position on the Swiss ball. You should gradually increase this time to ninety seconds for each side. It's easier to hold your arms across your chest. It's harder to hold your hands at your temples.

To perform leg curls on the Swiss ball, you should put your feet on top of the ball. Your arms should be extended in a T shape with the palms facing up. Next, bring your feet to your posterior by pushing off with your heels in a downwards direction. This will engage your hamstrings. You should also push your hips up at the same time. You should not bend your hips. Gradually increase repetitions to twenty.

Use these basic exercises to start developing your core stability, then move on to the advanced Rope ball, Medicine ball, and Swiss ball exercises. You will be risking injury to the spine if you advance before you have built up this basic stability level. Your opponents will be on their guard if you work on these exercises and then continue to improve.