MMA Workout Routines

When you watch the UFC events, you constantly hear the mantra, “conditioning, conditioning, conditioning.” They are always talking about one opponent having excellent conditioning, poor conditioning, or better conditioning then their opponent. In the current fight game it looks like conditioning is what you need to up your game. Usually when they are referring to a fight, conditioning means the ability of one fighter to keep up maximum output for as long as possible, or at least until their opponent gives out.

There are various kinds of conditioning though, conditioning for explosive power that will take you off the cage, or off your back when an opponent tries to hold you there, endurance conditioning that says you can dance for three rounds without losing a step, even endurance conditioning where you can simply out-exert your opponent and grind them into the mat. You want to work every kind of conditioning in some way into your workout. There is almost no ‘catch all’ circuit, but there are a few general workouts better suited towards someone new to the sport until you find your best workout style.

First things first though, most MMA fighter conditioning workouts have a strong anaerobic component. They go for maximum effort in the minimum amount of time during their circuits, but it is always wise to warm up with a good aerobic workout. This loosens your muscles, stretches you out, and gets your body ready for putting out everything. Depending on your fitness level, consider this as a method to warm up before you get into a heavy workout;

Jogging 3-5 km,
Hitting an Exercise bike for 45 minutes,
Jump Rope for 30 minutes,

All of those basic exercises will get you nice and ready for the intensity you need for your all-around conditioning workout. Here is a sample workout that is common among several MMA gyms;

Hindu Pushup

Squat jumps 30 seconds
Shadow box 30 seconds
Hindu pushups 30 seconds
Shadow box 30 seconds
Situps 30 seconds

Repeat immediately with no break for a total circuit of 5 minutes, but pushes your body to work into that anaerobic workout where you can make real conditioning progress. Take 1-3 minutes to rest, with a goal being 1 minute, then immediately jump into a second set of that circuit. Repeat as many times as you can until you drop flat from exhaustion. The goal is to push your body hard, and feel the anaerobic burn so that your body can work all muscles groups needed for a career fighting in MMA.