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The best MMA workout for fighters is one that incorporates strength training with fighting training. The best strength training for MMA fighters is bodyweight exercises. Bodyweight exercises allow you to use the weight of your own body to perform tasks. Since you will be fighting guys that are roughly the same size and weight you are, these bodyweight exercises prepare your body for dealing with the stress of trying to take down someone your own size.
It is recommended that you do bodyweight exercises and bag work in every workout. You should do these exercises in a circuit as well, doing so many reps of each exercise before moving on to the next exercise, then returning to the first exercise. Doing exercises in a circuit such as this will get your heart rate up and double as both strength exercise and cardio exercise.
There are many bodyweight exercises to choose from when developing your workout routine. The best MMA workout for fighters will include push ups, chin ups, and squats. You should also include heavy bag work and speed bag work into your workouts.
For example, your workout may begin with fifteen push ups, fifty jabs on the heavy bag, fifteen push ups, forty cross jabs, fifteen push ups, thirty jab cross hooks, then fifteen more push ups before ending with thirty jab cross hook cross punches. This is one circuit and should only take about five to ten minutes. Rest for about one to five minutes, then complete the circuit again. You should do three circuits, taking about fifteen to twenty minutes.
Another circuit would be to do chin ups instead of push ups, and alternate that with one minute of ground and pound on a heavy bag. There are many other bodyweight exercises you can incorporate into your circuits as well. Jumping rope is a great conditioning tool. You should also incorporate some time on the speed bag to improve coordination, in three two minute bursts. Of course, strength training is also a must for MMA fighters. Just remember that you want to include a short rest between circuits or you will become fatigued too quickly.
You should also incorporate sand bag exercises into your routine. Sand bag exercises help with grappling technique and strength. Do five each of get ups, clean and presses, military presses, shoulder squats, lunges, torso rotations, pull throughs and front squats. That is one circuit, and you should do three circuits. Sparring should also be a main part of your MMA workout for fighters. Sparring against opponents your size or larger helps increase strength, speed, and coordination. This sparring should be divided into three five minute rounds. You should also practice take downs and submissions during these sessions.
It is recommended that you do bodyweight exercises and bag work in every workout. You should do these exercises in a circuit as well, doing so many reps of each exercise before moving on to the next exercise, then returning to the first exercise. Doing exercises in a circuit such as this will get your heart rate up and double as both strength exercise and cardio exercise.
There are many bodyweight exercises to choose from when developing your workout routine. The best MMA workout for fighters will include push ups, chin ups, and squats. You should also include heavy bag work and speed bag work into your workouts.
For example, your workout may begin with fifteen push ups, fifty jabs on the heavy bag, fifteen push ups, forty cross jabs, fifteen push ups, thirty jab cross hooks, then fifteen more push ups before ending with thirty jab cross hook cross punches. This is one circuit and should only take about five to ten minutes. Rest for about one to five minutes, then complete the circuit again. You should do three circuits, taking about fifteen to twenty minutes.
Another circuit would be to do chin ups instead of push ups, and alternate that with one minute of ground and pound on a heavy bag. There are many other bodyweight exercises you can incorporate into your circuits as well. Jumping rope is a great conditioning tool. You should also incorporate some time on the speed bag to improve coordination, in three two minute bursts. Of course, strength training is also a must for MMA fighters. Just remember that you want to include a short rest between circuits or you will become fatigued too quickly.
You should also incorporate sand bag exercises into your routine. Sand bag exercises help with grappling technique and strength. Do five each of get ups, clean and presses, military presses, shoulder squats, lunges, torso rotations, pull throughs and front squats. That is one circuit, and you should do three circuits. Sparring should also be a main part of your MMA workout for fighters. Sparring against opponents your size or larger helps increase strength, speed, and coordination. This sparring should be divided into three five minute rounds. You should also practice take downs and submissions during these sessions.
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