MMA Workouts: an overview
The MMA workout is designed specifically for those that compete in MMA, but can be used by anyone that doesn’t wish to actually fight in a cage or ring simply as a variation on their regular workout routines: varying your workouts will help keep you motivated.
Just as boxing and kickboxing workouts are used by non-fighters, the MMA workout will provide increased cardio and strength and is suitable for anyone wishing to push their limits and attain a higher level of physical fitness.
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 two to five 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.
MMA 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 good MMA workout at home with household items (for example using a pair of chairs for doing dips) and also to make basic items.
Due to your feedback, we’ve just updated the MMA Workout Equipment section of the site.
Check out some of things that may help you get more from your MMA workouts at home. You can get some of this workout equipment for under $10. We will be adding more gear in the coming weeks.
Nutrition and health
If you are not getting the proper nutrition into your body you will not get the full benefit of your MMA workouts. Eating lots of fresh fruit and vegetables, wholegrains and pulses, and getting quality protein from sources such as lean meat and fish is recommended. If you are a vegetarian or vegan you will need to pay special attention to your protein and iron intake in particular, but as you may be aware UFC fighter Mac Danzig is well known to follow a vegan diet so clearly the absence of fish, meat and even dairy does not mean you cannot compete at a world class level. 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.
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