Mixed Martial Arts Conditioning

With countless numbers of viewers watching on pay per view and television, the sport of mma has exploded in America. The UFC is the sports most popular event. With one pay per view a month and numerous live shows per year; the UFC has given the sport and the fighter’s unlimited exposure. With the added popularity, fans are starting to realize that MMA conditioning is harder than most professional sports. MMA Training consists of several different martial arts plus strength and conditioning workouts.

There is much debate on mma conditioning workouts. Many athletes do different things. Some athletes perform high rep exercises using lighter weight and perform sets according to time. Another popular method is cross training. While all of these mma routines have several benefits, I believe that combat conditioning should change from fight to fight. Every fighter is different so the workouts should change as well. With that being said, here is a basic mma workout workout to get you started.

DAY 1

flat bench 4 sets of 3-5 reps
Incline dumbbell press 3-4 sets of 6-10 reps
bent over rows 4 sets of 15
shoulder shrugs 2-3 sets of 12-15 reps
Hanging leg raises 3 sets to failure

30 minutes of cardio training

DAY 2

front squats 5 sets of 5 reps
Step-ups 3 sets of 15 reps
glute-ham raise 3 sets of 6-10 reps
Wrist roller for time

30 minutes of cardio training

DAY 3

dips 3 sets to failure
Rope pushdowns 3-4 sets of 6-10 reps
Pull ups 3 sets of 8-12 reps
shoulder press 3 sets of 10-15 reps
barbell curls 3 sets of 8-10 reps
leg raises 3 sets

30 minutes of cardio training

This MMA Strength Training will help you develop strength and muscular endurance. This workout is not set in stone. Most fighters have injuries they have to deal with so the exercises and reps can always be changed. The conclusion of this training should be followed with 30 minutes of cardio. If you were beat up from training, I would recommend doing some shadowboxing or other fighting drills that you are comfortable with. I am a firm believer that the best martial art conditioning comes from actual martial arts training. Nothing can replace submission wrestling and Thai pad training. So if you are looking to have beter fitness or just be strong, try this three-day a week mma conditioning workout.

Josh Rafferty
Professional MMA Fighter and Coach
www.i-supplements.com

Josh Rafferty has been absorbing and learning about Mixed Martial Arts and Fitness since childhood. Josh has competed in Mixed Martial Arts for over ten years both in the ring and in the corner of some legendary fighters. His fighting career has made him famous, appearing in the hit television shows The Ultimate Fighter and Adrenalin and even made a cameo appearance in the major motion picture Redbelt. Find more from Josh at www.i-supplements.com