MMA Exercises

Introduction

Mixed Martial Arts or MMA requires every element of fitness. It requires strength, flexibility, endurance and one that can't really be trained: toughness. If you have ever been in the ring you'll know that nerves sometimes cuts your cardio in half. Training for a five round fight is a good idea when you only have three rounds ahead of you. VO2 Max must be at its peak (calculate your VO2 Max here). We have broken down the elements of a good MMA training workout routine and how to develop them to the full potential. You'll need lots of calories to maintain your bodyweight if you are getting into MMA so please use the bodybuilding meal plan as a guide (you'll have to adjust the calories depending on your weight and activity level).

Strength

Strength is what gives your punches the knockout power needed. Without it and you could punch a guy 20 times without making him wince (if you get that lucky). A normal strength training routine is based on just a few reps at almost maximum intensity. Since you're exerting 100% effort for over 15 minutes you'll need to train similar to that. That means doing reps of 20-30 with MAX effort to get the 'weight' up and slow it down on the negative. Obviously, strength in your strikes isn't just 'muscle' it's technique and flexibility so the emphasis should be equally weighted. Depending where you are with your weight and where you need to be you'll either be packing on muscle (6-8 reps) or trying to lose bodyfat (a little more cardio intensive and less carbs).

Weight Training and MMA

Here are the top 5 best exercises you can do in the gym with regards to MMA are explosive compound movements such as:

Jump squats - An explosive lower body exercise that should be a staple in any weight training routine. You can do HIIT with this as well.

Clean and Jerk - This works your entire body and will help with your 'shoots' and also grabbing and picking up your opponent. Don't underestimate this exercise as a cardio powerhouse. Doing 20 of these will make you weeze.

Box Jumps - Again balance and lower body explosiveness are required to own your opponent.

Deadlifts - Leg and lower back power.

Burpee - Quick ups are required in case you ever end up getting taken down.

Flexibility

As a professional MMA fighter you should be able to do the splits (obviously there are tons of MMA fighers who can't) , have GREAT flexible joints and unless you want to tap, treat your stretching routine like it's the last thing you'll ever do. Here is a sample flexibility stretching routine for MMA. Remember that all stretching should be done AFTER your intense cardio workout while your muscles are 'warm'. This will drastically help your flexibility.

Endurance

If you have ever watched 'The Ultimate Fighter' you know that cardio is the second and third round key to winning any match. Fighters that can't bring their heart rate down won't be at their peak potential. Here is your HIIT (high intensity interval training) workout along side your current MMA routine.

Basic MMA Striking Exercises

Striking is the backbone of MMA. If you can't strike you might as well just tap, or be the best wrestler on the planet. We have some of the most basic MMA exercises below.

The Jab	The Combination
Muay Thai Clinch	Arm Triangle