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Elite Mixed Martial Arts (MMA) fighters are widely recognised as the best conditioned athletes in the world. When preparing for a fight it is common for an elite MMA fighter to train 8+ hours per day 6 days per week across a range of forms of training aimed at increasing explosive power, reducing weight, and building an aerobic base.
Interval training is a common component in MMA workouts as it is a great way to simulate the high intensity intervals faced in the rounds of a fight (typically 3-5, 5 minute rounds).
Sample MMA Workouts - Workout #1 - Intermediate Circuit
*Can be performed in the aerobics room at your gym
1. Skipping (medium-to-fast pace) for 2 minutes.
2. Box Jumps (feet shoulder width apart focusing on landing softly with your feet flat) for 2 minutes.
3. Burpees - 25 repetitions.
Rest for 1 minute
4. Sprints (wall-to-wall) for 2 minutes.
5. Shadow boxing and dynamic stretching for 2 minutes.
6. Push ups 20-30.
Rest for 1 minute
7. Jumping lunges - 30 repetitions.
8. Medicine ball rotary tosses (done with partner).
9. Hammer slams (usually done with a sledgehammer and a tire but you can also use a small barbell and a pile of mats).
This workout can also be modified to suit your individual requirements/fitness levels by increasing the time spent performing different exercises, increasing repetitions and reducing rest times.
Sample MMA Workouts - Workout #2 – Strength and Endurance
1. Sprint 25 meters then walk back to the start – repeat for 5 minutes.
Rest for 1 minute
2. Push-ups – 15 reps. Star Jumps – 15 reps. Bench Dips – 15 reps.
Rest for 1 minute
3. Heavy Bag Burpees – 10 reps. Burpee Heavy Bag Clean and Press – 10 reps. Burpees with 7kg Dumbbells – 10 reps. Burpees – 10 reps.
Rest for 1 minute
4. Fast High Knees – 10 reps (Thrusting forward like the way sprinters train). Standing Knee Strikes – 10 reps. Star Jumps – 10 reps. Dynamic Hamstring Stretches – 10 reps each leg (Throwing your leg up in front of you like the first part of an Axe Kick – tip: Throw your leg up to waste height, then when warm to chest height, then when really warm to head height)
Rest for 1 minute
5. Squats holding a 25kg bar weight – 10 reps. Squat Overhead Press holding a 25kg bar weight – 10 reps. Tricep Press holding a 25kg bar weight – 10 reps (Dip weight behind alternate shoulders). Bicep Curls – 10 reps (Using Dumbbells that are approximately 75% of the maximum weight you can do 10 reps with). Bent Over Rows holding a 25kg bar weight – 10 reps.
Rest for 1 minute
6. Medicine Ball Touches – 10 reps. Hammer slams (usually done with a sledgehammer and a tire but you can also use a small barbell and a pile of mats). Power-wheel Rollouts – 10 reps. Band Pulls/Snap Downs – 10 reps.
Rest for 1 minute
7. Thick Rope Pull-ups – 10 reps. Tennis Ball Pull-ups – 10 reps (The use of thick rope and tennis balls is to dramatically improve your grip strength). Plate Pinch - hold two 25kg bar weights together as long as you can.
Rest for 1 minute
Go back to station 1 and go again!
This workout can also be modified to suit your individual requirements/fitness level by increasing weights used, increasing repetitions and reducing rest times.
Sample MMA Workouts - Workout #3 – Strength and Power
This is a one week weights workout designed to give you more core strength and explosive power.
Day 1: Chest and Triceps
Bench Press: Half your maximum weight - 8 reps. 75% of your maximum weight – 4 reps. Your maximum weight – 8 reps.
Rest for 1 minute (or stretch)
Incline Dumbbell Press: Half your maximum weight - 8 reps. 75% of your maximum weight – 4 reps. Your maximum weight – 8 reps.
Rest for 1 minute (or stretch)
Dumbbell Flyes: Half your maximum weight - 8 reps. 75% of your maximum weight – 4 reps. Your maximum weight – 8 reps.
Rest for 1 minute (or stretch)
Cable Crossovers: Half your maximum weight - 8 reps. 75% of your maximum weight – 4 reps. Your maximum weight – 8 reps.
Rest for 1 minute (or stretch)
Triceps Dips: 10 reps x 4 sets.
Rest for 1 minute (or stretch)
Triceps Pushdowns: 10 reps x 4 sets.
Rest for 1 minute (or stretch)
Skull Crushers: Half your maximum weight - 8 reps. 75% of your maximum weight – 4 reps. Your maximum weight – 8 reps.
Rest for 1 minute (or stretch)
Day 2: Back and Biceps
Wide-Grip Pull-Up: 6 reps x 4 sets.
Rest for 1 minute (or stretch)
Medium-Grip Pull-Up: 6 reps x 4 sets.
Rest for 1 minute (or stretch)
Narrow-Grip Pull-Up: 6 reps x 4 sets.
Rest for 1 minute (or stretch)
Seated Cable Row: 6 reps x 4 sets.
Rest for 1 minute (or stretch)
Stiff-Legged Deadlift: 6 reps x 4 sets.
Rest for 1 minute (or stretch)
Deadlift: 6 reps x 4 sets.
Rest for 1 minute (or stretch)
Preacher Curl: Half your maximum weight - 8 reps. 75% of your maximum weight – 4 reps. Your maximum weight – 8 reps.
Rest for 1 minute (or stretch)
Hammer Curl: Half your maximum weight - 8 reps. 75% of your maximum weight – 4 reps. Your maximum weight – 8 reps.
Rest for 1 minute (or stretch)
Incline Dumbbell Curl: Half your maximum weight - 8 reps. 75% of your maximum weight – 4 reps. Your maximum weight – 8 reps.
Rest for 1 minute (or stretch)
Day 3: Shoulders
Overhead Barbell Press: Half your maximum weight - 8 reps. 75% of your maximum weight – 4 reps. Your maximum weight – 8 reps.
Rest for 1 minute (or stretch)
Seated Dumbbell Press: Half your maximum weight - 8 reps. 75% of your maximum weight – 4 reps. Your maximum weight – 8 reps.
Rest for 1 minute (or stretch)
Dumbbell Front Raise: Half your maximum weight - 8 reps. 75% of your maximum weight – 4 reps. Your maximum weight – 8 reps.
Rest for 1 minute (or stretch)
Dumbbell Lateral Raise: Half your maximum weight - 8 reps. 75% of your maximum weight – 4 reps. Your maximum weight – 8 reps.
Rest for 1 minute (or stretch)
Smith Machine Upright Row: 8 reps x 3 sets.
Rest for 1 minute (or stretch)
Barbell/Dumbbell Shrug: Half your maximum weight - 8 reps. 75% of your maximum weight – 4 reps. Your maximum weight – 8 reps.
Rest for 1 minute (or stretch)
Day 4: Legs
Leg Extension: Half your maximum weight - 8 reps. 75% of your maximum weight – 4 reps. Your maximum weight – 8 reps.
Rest for 1 minute (or stretch)
Leg Curl: Half your maximum weight - 8 reps. 75% of your maximum weight – 4 reps. Your maximum weight – 8 reps.
Rest for 1 minute (or stretch)
Narrow-Stance Smith Machine Squat: Half your maximum weight - 8 reps. 75% of your maximum weight – 4 reps. Your maximum weight – 8 reps.
Rest for 1 minute (or stretch)
Medium-Stance Smith Machine Squat: Half your maximum weight - 8 reps. 75% of your maximum weight – 4 reps. Your maximum weight – 8 reps.
Rest for 1 minute (or stretch)
Wide-Stance Smith Machine Squat: Half your maximum weight - 8 reps. 75% of your maximum weight – 4 reps. Your maximum weight – 8 reps.
Rest for 1 minute (or stretch)
Leg Press: Half your maximum weight - 8 reps. 75% of your maximum weight – 4 reps. Your maximum weight – 8 reps.
Rest for 1 minute (or stretch)
Stiff-Legged Deadlift: 6 reps x 4 sets.
Rest for 1 minute (or stretch)
Good idea to have a rest day now. On your rest day do things like get a massage, have a spa bath, do some light stretching, do some yoga etc. |
