Do you want to take your MMA game to the next level? Look no further combat fitness exercises are a great way to improve your strength, conditioning, and agility witch are very important if you want to compete. I’ve made simple but very affective exercises that you can do at your combat gym that will make you look and feel like an absolute TANK!.
Combat Fitness Cardio Workout for MMA Fighters
- Jump Rope: 3 rounds of 3 minutes
- Do high knees bursts for as long as you can in each set
- Shadowboxing: 3 rounds of 3 minutes
- Focus on technique, footwork, and combinations
- Keep your heart rate up by incorporating high-intensity bursts
- Sprints: 10 sets of 30 seconds
- Sprint as fast as you can for 30 seconds, then rest for 30 seconds
- Use a track or treadmill, or find an open space to sprint in
- Heavy bag drills: 3 rounds of 3 minutes
- Keep your heart rate up by incorporating high-intensity bursts for 30 seconds in between rounds
- Stationary Bike: 20 minutes
- set the resistance to moderate and pedal at a steady pace
- Stair Runs: 3 sets of 2 minutes
- Find a set of stairs and run up and down as quickly as possible
- Take the stairs two at a time for a greater challenge
Cool-Down
5-10 minutes of light jogging or walking
Static stretches for all major muscle groups
Notes:
This workout can be done 2-3 times per week,
Increase the duration or intensity of each exercise as you progress and feel comfortable.
Always use proper form and technique to avoid injury.
Combining this cardio workout with strength training and other combat fitness exercises can help MMA fighters improve their overall performance in the ring
-Check out this video below for a quick 7 minute HIIT cardio workouts for Combat fitness
Strength workout for MMA
Warm-Up
5-10 minutes of light cardio (jogging, skipping, or jumping jacks)
2 sets of 10 reps of bodyweight squats, push-ups, and lunges
Strength Training
- Barbell squats: 3 sets of 8 reps
- Deadlifts: 3 sets of 8 reps
- Bench press: 3 sets of 8 reps
- Pull-ups or lat pull-downs: 3 sets of 8 reps
- Dumbbell shoulder press: 3 sets of 8 reps
- Bicep curls: 3 sets of 10 reps
Cool-Down
5-10 minutes of light cardio (jogging or walking)
Static stretches for all major muscle groups
Notes:
This workout routine should be done 2-3 times per week, with at least a day of rest in between.
Increase the weight or intensity of the exercises as you progress and feel comfortable.
Always use proper form to avoid injury.
This workout routine primarily focuses on building strength.
another quick Strength+Power exercises video for combat fitness from one of my favorite fighters Michael chandler
In conclusion, combat fitness workouts are very important for MMA fighters. By incorporating cardio and strength training exercises into your routine, you can improve your strength, endurance, and agility. By combining these exercises with other combat fitness workouts, you can take your MMA skills to the next level. But dont get to caught up in strength and conditioning training remember if you wan to learn how to fight the best thing to do is train Striking and grappling at your local MMA gym.