The MMA workout is designed specifically for those that compete in MMA, but can be used by those that don’t wish to compete simply as a variation on regular workout routines. Just as boxing and kickboxing workouts are used by non-fighters, the MMA workout will provide increased cardio and strength and is suitable for those wishing to push their limits.


After warming up, the MMA workout is typically broken up into 5 minute circuits with 1 minute breaks between each circuit. This is of course to mirror the professional MMA fight structure of 5 minute rounds with 1 minute rest period between each round. If you are going to compete you can try to carry out some of your MMA workout wearing your mouthguard.

Although exercises using free weights are popular and effective, there are some fighters who prefer not to use them so if you do not have access to free weights or simply would rather not use them, there are alternatives.
Bodyweight exercises such as press-ups, pull-ups, dips, burpees, sit-ups etc should be a core component of any MMA workout and will improve strength and conditioning.

MMA Workout will be covering the following subjects and more:
Warm ups
Start slowly and build towards faster and stronger exertion. Warm up drills can involve body weight exercises such as sprints, press ups, pull ups, dips and jumping jacks, running, exercise bikes and of course skipping/jumping rope.

Exercises to improve cardio
Running and cycling are excellent for improving cardio. Many fighters start their MMA workout with a run. If you are not used to running start slowly and work towards being able to complete a 2 to 5 mile run. Circuit training should also be incorporated into your workout.

Strength building using weights and body weight exercises
Unless you have a reason not to use weights in your training program, the ideal MMA workout is generally considered to be a combination of both bodyweight and weight training. And if you are using weights, work on your bodyweight exercises first.

Bag work
Practice your punches, elbows, knees and kicks on a solid/heavy target. Apart from getting used to the feeling of hitting something solid, practice setting up your harder shots with jabs. Work your combinations. If you have access to a heavy bag it is very beneficial component of your MMA workout.

Sparring
If you are fortunate enough to have access to a similarly sized and skilled partner, then sparring is invaluable. Concentrate on keeping up a good defence and do NOT lay into your sparring partner. Gloves and protective headgear (at the very least) should be worn.

Workout equipment: commercial and homemade
If you are using gym then you will have access to virtually all the equipment you will need. However, if you are training without professional/commercial equipment it is possible to get a MMA workout with household items (for example using a pair of chairs for doing dips) and also to make basic items.

Nutrition and health
If you are not getting the proper nutrition into your body you will not get the full benefit of your MMA workout. Eating lots of fresh fruit and vegetables, wholegrains and pulses, and getting quality protein from sources such as lean meat and fish is recommended. Also you should cut out any junk you may be eating and cut down if not out any alcohol consumption.


Psychological training
If you are actually going to be competing in MMA, you will need to look at your mental preparation to your fights. Visualization is a recognized technique used by all kinds of elite athletes before competition and is without doubt a major tool in your mental preparation to a fight.

IMPORTANT
Injuries can result from any kind of exercise program and it is essential that you consult a health professional before taking up this or any other kind of exercise.
Information on this site is provided for educational purposes and should not be used without first discussing your own personal details with your Doctor or other health professional.

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