Recently the technique of training MMA fighters has changed. Athletes have abandoned aerobic training with exhausting long-distance runs. This tactic has become outdated and ineffective. It doesn’t provide the right preparation for 2-5 minute fights.

The best practice has shown: winning results appear after exercises that repeat and strengthen movements and methods used by athletes in the MMA fight. We will review these methods in this article. And will give the examples of circuit workouts from leading MMA fighters. We will show how to get success in training in mixed martial arts and how to do an effective home workout. Beginners can improve their fighting skills and physique by learning mixed martial arts. The more experienced fighters will get new exercises.

MMA Training at home

Recommendations of professional athletes

MMA is a style of life. The only goal of this kind of sport is developing explosive full body strength and endurance. Diet, recovery and regular circuit workouts can help to achieve this goal. These are recommendations from experienced fighters:

  1. Workout all muscles. Only strong, nimble and hardy athlete win fights. You can’t reach such form when use only power lifting exercises in an MMA fight. That’s why use not only barbell, but don’t forget about gymnastic rings, bar and jump rope.
  2. The right workout is a recipe for effective training. Don’t forget about it — three workouts per week and you will see results quickly.
  3. You must always have fighting spirit. Forget about self-pity, otherwise you will never reach your best fitness. Train like a fighter and success will wait for you.
  4. After circuit training your muscles need relax and recover. Go to a swimming-pool — the water will relieve tension and pain. Alternate 200 meter swims with stretching exercises.
  5. Optimize your diet. You don’t need a special diet, but balanced intake is necessary. It must contain enough fats and proteins that your body can withstand intensive loads and recover quickly after circuit workout.
  6. Don’t use the standard weight machines only. Jump rope, bag workout and medicine ball will get you cut strong and fast. If you are the beginner you should take heed of advice and guidance from an experienced coach.
  7. Follow an MMA training schedule. The coach or more experienced athlete may help you to make it.

Вasic rules

When you start MMA training you must forget about phrase “I don’t want”. Do different circuit exercises, even those that you don’t like. The main thing is to involve all muscle groups along with your cardiovascular system.

Circuit workout warm-up: the first thing you must start each training session with. It is not important whether it’s done at home or in gym. It will warm up and tone muscles and prime the cardiovascular system for the harder work to come. Use light weights, body weight exercises and running for a good 15-30 minute warm-up.

You should work with weights at an explosive pace during training only after warming up. The weight of load must be equal to 70% of your maximum weight that you can lift more than one time during a station workout.

During exercises for MMA keep your pace high. Alternate 60 seconds work and 60 seconds rest. Do 5-6 sets (beginners might need to start with 3), then make sure after each work interval to regain your breath.

Workout for beginners

You need the minimum of sports equipment for MMA – jump rope, heavy bag, gloves, medicine ball and dumbbells.

Each set usually takes 4-5 minutes and contains different exercises. For example:

  • double rope jumps for 20 seconds (8 seconds for the beginners), then 10 seconds rest;

  • fast sprints on a track with 10% slope (choose your speed by yourself). It takes 20 seconds work, then 10 seconds rest;

  • shadow boxing is used to work out just kick and warm up the muscles. 20 seconds work, than 10 seconds rest;

  • jump squat: 20 repeats in one set. Rest – 15 seconds.

The most effective training MMA: warm-up and two training programs

Here are several workout sessions for MMA training. More experienced athletes advise changing training exercises every month or so to properly train and strengthen all muscles

Training program # 1

Exercises for power and endurance.

Start training with your standard warm-up as outlined above. It will take you 15-20 minutes.

Outline of basic training:

  • Exercise: Bench press (weight of dumbbell depends on your physical preparation
  • Sets: 6
  • Reps: 15, 12, 10, 8, 6, 4
  • Exercise: Hurls of medicine ball from the chest, over the head, with kick against floor. Use medicine ball with medium weight (6-10 kg)
  • Sets: 3
  • Reps: 10
  • Exercise: Inclined bench press (weight of barbell depends on your physical preparation. Increase weight gradually)
  • Sets: 3
  • Reps: 10
  • Exercise: Push-ups on bars
  • Sets: 3
  • Reps: 10
  • Exercise: Deadlift
  • Sets: 3
  • Reps: 10
  • Exercise: Abs workout (classic sit up )
  • Sets: 2
  • Reps: maximum

Seconds sets don’t determine, it depends on your endurance. During all exercises for your MMA workout try to breathe correctly, with exhale during the lift and inhale on the lower.

Training program # 2

When you do this circuit of MMA exercises all groups of muscles work and will make your whole body stronger and faster in the ring. For this workout you will need a heavy bag. As always, start your training session with a thorough warm-up to prime your body for high intensity interval training.

Start workout: jump rope faster and slower each 20 seconds. Time of set - 2 minutes, then 15 minutes rest and repeat the set. Sets with rope will take you less than 5 minutes.

Work out the joints of legs with round left and right moves. Warm up the knee joints by curling them to the chest. At the end shadow box and kick for 3-4 minutes.

Basic part of training will contain three rounds with heavy bag. Each one work interval will last for 5 minutes with 2 breaks for 1 minute. You should aim for an even high heart rate through all three work intervals so that your effort in the third work interval is just as high as the first.

The first round of bag workout is strike testing by arms. Try to make maximum power punches at close and long range. Change your rhythm when have heavy bag work. Proper training with a heavy bag takes lots of practice and you won’t become a fast fighting machine if you just kick around the bag for a few minutes. This is where learning from an experienced coach will accelerate your MMA training improvements rapidly.

The second round of MMA workout with bag is leg kicks with proper hip pivot and core engagement. They should be aimed at the low and middle part of the heavy bag. Such bag workout was the part of training for the famous MMA fighter Chris Camozzi. He said that you can improvise infinitely.

The third round is bag work with both punches and kicks. Choose by yourself how to hit: don’t just kick but really kick hard. A high pace is important and kicks should be cutting, hard and powerful. After each work interval, be sure to rest adequately to get the most out of HIIT.

You will reach success only with systematic training sessions when you work hard. So, make the training exercise plan with your coach and follow it strictly. Professionals advice to change the program after 6 weeks to tackle any weaknesses and reach peak performance according to your individual features. This will allow to increase the speed and power of kick, improve your technique and finally get the athletic body with developed groups of all muscles.

What you can do at home to get strong even faster

Exercises like running intervals, jump rope rounds and shadow boxing are usually used in MMA workout at home. You may work out your kick technique at home. For this goal you will need heavy bag, boxing gloves and a mirror. Watch for your mistakes and correct them during your heavy bag workout.

But you can’t absorb and properly train fighting techniques by yourself. You will need a sparring partner. And you will probably only find such fighter only in a gym. So, you can’t reach your full potential in martial arts alone at home. Home training can be additional to circuit training that takes place in the gym.

Other things you can do at home to maximize your workouts is dedicate time to core work like plank sessions as well as recovery massage with a foam roller. These two things can pay huge dividends later on in terms of injury prevention and high performance during gym sessions.

I hope you’ve learned useful MMA training guidelines in this post and will take these theories into your next training block in order to perform at your best in the ring.

P.S

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