If you’d like to someday step into the cage and see if you have what it takes, you’re going to need to train for it. Even if you’re not planning to step into the cage, you can become a leaner, meaner, more awesome you by implementing MMA training into your fitness regimen.
Under either scenario, here are the tips and the exercise plan you need to follow before you decide to compete!
1. Focus on Your Discipline
You can’t just kick and punch a heavy bag for a couple of weeks and think you’ll be successful in a fight. Competitive MMA fighters, are, by definition, excellent marital artists. MMA gyms usually offer martial art classes like Brazilian jiujitsu, Muay Thai, or taekwondo along with sparring technique and boxing.
If you don’t have an MMA gym near you, start training in a specific martial art. Choose one that can help you learn how to block, kick, and punch. Good MMA athletes are also proficient at defending and attacking their opponent when the fight moves to the ground, so you may also want to look into judo or Brazilian jiujitsu.
Regardless, get instruction from an expert and learn the proper technique.
2. Increase Your Endurance
To fight and fight well, you’ll need be able to sustain power throughout each round. Having the ability to punch or kick hard and repeatedly over 3-5 minutes is no easy task. Power endurance training, which is the capacity to perform repeated explosive movements near maximal exertion, is tough, but it’s essential to your success in the ring.
Train your power endurance by performing explosive exercises of a moderate load for about 30-45 seconds (or 15-20 reps), resting for 30 seconds, and repeating for 5 rounds. Circuit training is another great option. But, it’s critical to remember that your intervals should be at least 30 seconds long. After all, you’ll goal should be to make it through at least a least one three-minute round!
I recommend increasing your aerobic endurance as well. Train your muscles to use energy more efficiently by going for long runs or increasing the length of your cardiovascular training.
3. Implement Plyometrics
Plyometric training is great for MMA because it will help increase your explosive power and quickness. Good fighters can change directions almost instantly and hit with force by exploding through their hips.
For the best results, try 2-3 plyo sessions per week along with your resistance-training regimen. Just make sure to give yourself about 48 hours of rest in between plyo sessions to allow for full recovery. Some great plyometric exercises for MMA fighters include plyo push-ups, single-arm throws, side throws, jump squats, bounding, and lateral high hops.
The best practice for doing plyos is to warm-up well before you do them. It’s also smart to do them on a softer surface like a mat or turf. Jumping on concrete can be really tough on your back and knees.
4. Train Your Core
There’s a lot more to core training than lower back extensions and sit-ups. The amount of power behind your kicks, punches, and throws depends on the strength of your core. This is why MMA training should be packed with core-strengthening exercises.
Your abdominals are just like any other muscle in your body—they can grow in size and strength with resistance training. Doing thousands of bodyweight crunches might seem like a good idea, but it’s much more effective and efficient to use fewer reps with more weight.
5. Ditch Your Bodybuilding Split
As a fighter, the size and shape of your biceps isn’t going to matter in the slightest. Instead of training for aesthetics, you’re going to be working on your performance. Being a better overall athlete and a stronger fighter means your workouts should include multijoint exercises like back squats and chin-ups.
Each exercise you perform in the gym should relate to what you’re going to do on the mat. If the exercise does not simulate related movements, replace it with an exercise that does.
For example, leg curls are not as beneficial as straight-leg deadlifts because deadlifts help increase the strength of your takedowns. Close-grip presses are more effective than triceps kick-backs because they can increase the power behind your punches.
MMA Training Exercise Plan
This exercise plan is meant for preseason training, which is when you need to develop strength, speed, and power. Stick to this plan for 4-6 weeks before changing any of the exercises, sets or reps. Adjust this workout program only if you find it too difficult or too easy.
Support your hard work in the gym by eating healthy foods with lots of protein. There’s no easier way to ruin your progress than by not taking nutrition seriously.
3 sets, 10 reps (rest 45 sec. between sets)
With medicine ball.
3 sets, 15 reps (rest 30 sec. between sets)
3 sets, 12 reps per side (rest 30 sec. between sets)
5 sets, 5 reps (rest 60 sec. between sets)