MMA workouts: an overview
After warming up, the MMA workout is typically broken up into five minute circuits with one minute breaks between each circuit. This is of course to mirror the professional MMA fight structure of five minute rounds with one 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. Not only will this get you used to the feel of wearing it and how it affects your oxygen intake, it will also help your body to cope with a reduced airflow.
No doubt you have watched fights where a MMA fighter has their mouthpiece hanging out their mouth in the latter rounds: training with it in place will help you complete your fights with your mouthguard in properly without hindering your airflow.
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. Personally, I believe a combination of both is the best solution.
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.
IMPORTANT
Injuries can result from any kind of exercise program and it is essential that you consult your doctor before taking up this or any other kind of exercise program. 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.
Stair Running
Stair running, as famously seen in the movie “Rocky” is an excellent addition to your MMA workouts as it adds explosiveness as well as improving your cardio. Aim at running sets of 50 to 100 stairs, as your rest interval is the time it takes you to walk back to the bottom of the stairs and more than 100 stairs will give you too long to cool down.
Depending on your fitness, start with one or two sets of 20 to 50 stairs and as you progress increase the number of sets and stairs. Best results come from stair running two or three times a week. If you haven’t done it before, be prepared for some muscle burn.
Stability Balls
Stability balls – sometimes also referred to as exercise balls or Swiss balls – are one of the best recent additions I have made to my workout gear. OK, I will admit that they don’t look very hardcore but once you have incorporated one into your routine you will be sorry you didn’t try it earlier.
They are excellent for your back and your abs, and with particular relevance to MMA they can improve your balance considerably. Get used to using the ball with bodyweight exercises at first, and when you are comfortable with it you can try some weight training exercises using it as a replacement for a bench.
Stability balls come in a range of sizes, the most popular generally being 55cm, 65cm and 75cm. The way to choose the correct size is to sit on the ball – your hips should be at the same height or slightly higher than your knees.
