Three Badass MMA Workout Tips

by Eric Wong

Mixed Martial Arts Strength and Conditioning for is an evolving science, getting more detailed as the popularity of the UFC, Strikeforce, Bellator, One FC and mixed-martial arts grows. Like all sports, Mixed Martial Arts athletes must dedicate themselves to workouts and training that will take them to the highest level of physical fitness possible.

To make sure you're achieving your full potential as a fighter, wether in the cage or on the mat, make sure you utilize these 3 MMA and Combat Sport workout tips in your strength and conditioning program.

Tip #1 - Follow a Real Program

If you're not following a program, you could simply be spinning your wheels. The worst thing you can do is go to the gym and say to yourself, "OK, now that I'm here, what am I going to do?" and then you'll do only the things that you like.

If you're serious about being an MMA fighter, then you must have a strength and conditioning program that's laid out for at least the 8 to 12 weeks leading up to your fight. If you don't have a fight lined up, then you must think about what points you need to improve and focus on those aspects of your gameplan.

Tip #2 - Maximize your Efficiency and Effort in the Weight Room

As a MMA Fighter, you've got to train jiu-jitsu, boxing, kickboxing, muay thai, wrestling, etc, and put them all together into Mixed Martial Arts at the very LEAST. This doesn't leave you a ton of time to work on strength and conditioning, so you´ve to be efficient.

So you've got to get the most bang for your buck in the little time that you do have in the gym.

In your strength and conditioning program, you can do so by training full body workouts focused on movement patterns. Think squat, lunge, deadlift, push, pull, twist and jump instead of chest, biceps, triceps, quads, hams, back, etc.

Hitting the full body with different movement patterns two days a week will allow you to make more progress in your mma training routine without over training. Here's an example of a basic 2 day split:

Day 1: Reverse lunge - Bench press - Woodchop - Arnold press - Reverse Curl
Day 2: Squat - Chinup - Romanian deadlift - 1-arm row - Skull crusher

You could do these workouts on Monday and Thursday or Tuesday and Friday to develop your strength and power.

The repetition range you use will depend on your goals, if it's muscular endurance, then choose 10-15 reps, if you're going for pure strength, you can get down to 1-5 reps. A good balance is between 7-8 reps per set. But that's a general rule. The lower the reps and heavier the weight, the more rest you generally have to take.

TIp #3 - Try to use a Medicine Ball for Conditioning Circuits

By far one of  the best tools for developing MMA specific power is the medicine ball, since you can throw the ball as hard and fast as you can in rotational movements that heavily involve the core. Integrating the medicine ball will allow you to develop knockout power with your strikes and kicks as well as explosive take down ability.

Exercises like the side toss, side scoop and chop toss will have you (and your opponents and sparring partners) feeling a difference after only a few weeks.

Unfortunately, many people do these exercises completely wrong, in terms of reps, weight, and form. Or they do them too much and too often.

If you want to see how you can integrate medicine ball exercises into your MMA strength and conditioning program, click this link and be the confident fighter you want to be: Ultimate MMA Training

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