MMA Workout To Build Strength and Endurance

MMA cage fighters throwing MMA is fast becoming the most popular competition martial art. As it takes the best parts from several styles, i.e. kicking, punching, grappling, throwing and submission wrestling, it is the closest to a true fight that can be had while still ensuring that there are safety rules in place to prevent serious injury. Many people are critical of MMA, claiming it to be too violent, however there is less risk of serious injury in MMA than in professional boxing.

So, how do you condition yourself to be the ultimate warrior? What are the best MMA workout tips? Obviously the most important thing is to join a club that specializes in MMA so that you can learn all the required skills. To be good at MMA, you do not need to master each style of fighting, but you need know to know how to defend against each style. With MMA it is really important to study your opponent before a fight to know their techniques, strengths and weaknesses.

MMA Requires a Balanced Approach to Training

If you are fighting in MMA contests you need to have a balanced approach to your training. You cannot rely on speed or strength alone, as once your are on the ground speed becomes useless, and you can be the strongest fighter but lose while your opponent dances around you landing kicks and punches while you try to get close enough to take to the ground.

Have a MMA Pre-Fight Training Program

Just like any other athletic event or competition, it is vital to follow a structure training program to ensure that you are working to your goals as much as possible. For this you need a good MMA instructor who has experience training fighters. As a general rule of thumb, you should be following a specific training program in the 8 weeks up to your fighting event. During this time you must work on all areas of fighting – speed, strength, endurance, techniques, grappling, kicking, punching, submission wrestling. You also need to spend this time ensuring that you get to your correct fighting weight, so you may need to start a cutting diet high in protein and low in carbs to reduce fat, or you may need to bulk up more, build more muscle, to ensure that you are at the top of your weight category.

MMA Strength Training Workouts

We covered UFC strength training during UFC 100 in July. To sculpt yourself into the ultimate warrior you need to focus on functional strength training, with emphasis on legs and back, plus plenty of upper body too. So, pretty much all over strength, which is best achieved with compound weight training. A typical training routine should include the following:

Bent-over rows
Upright rows
Military Presses
Lunges
Squats
Deadlifts
Pull Ups
Chin Ups

A push / pull split routine can work well for MMA strength training to ensure that you do not suffer from over training. You also need to work on your core, and work on bodyweight circuit training drills (which should be standard in any martial arts gym) to ensure you have flexibility, agility and strength in turning, twisting and maneuvering yourself into attacks and out of trouble.

You need the ensure that you are lifting to maximize the gains you require. By this we mean that if you are looking to build pure strength, go heavy and lift in the 5 reps per set range. If you are already strong, but lacking in endurance, then lift in the 10-12 reps per set range. Remember, a balanced approach is best. You could have the best V02 levels in the ring, but if you are not strong enough, you will likely lose!

Other MMA Training Tips

To give you an edge, you should look for other functional strength training techniques, such as medicine ball throws and kettlebell training. Both of these help to build co-ordination, timing and grip strength in additional to core strength, so will give you an edge over your opponent.

Ofcourse, classic boxing training that focuses on plyometrics and also boxing core conditioning exercises are also essential, as well as circuit training drills. Take a look at military training workouts too to help mix up your program and avoid getting stuck in a training rut.

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