To begin in mixed martial arts and make it to the elite level of the UFC a fighter must posses a good deal of strength. This strength and power will help you out in several areas: throwing punches, on the ground, and in the clinch. Strength and conditioning specifically for MMA must be done through training you functional strength. This is not the same workout routine that a bodybuilder would use in the gym to grow their muscles. Functional strength is what some commonly refer to as ‘farm boy strength’. It is that strength that can’t be created on the bench press, in the squat rack, or doing tons of curls.
A lot of the functional strength comes for the core muscles along with a strong sense of balance. Aside for pure functional strength when someone has the ability to utilize leverage they can increase their strength 10 fold in the eyes of their opponents. A lot of wrestlers learn to use their body weight and angles while they are young and that is why you see a lot of them at the top of the UFC food chain. They have the ability to use leverage to add power or pressure to their opponents thus giving them the advantage while saving their energy for the stand up or clinch.
The program we have highlighted below will certainly push you past your limits so be ready to work hard. This program targets every single of important MMA muscle and should be done only 2 or 3 times a week at the most.
You will need to do 3 circuits along with a 3 to 4 minute break in between each circuit depending on your current cardio conditioning. You will need to time all of the circuits to ensure you stay on time and get the proper cardio workout. Also, another important key is to try and eek out the most reps you can possible handle during the allotted time. Do not take breaks in between the movement you must keep moving in order to get the routines full benefit.
So, without any further talking here is the whole MMA circuit training routine:
- Front Squats – do as many as you can in 1 minute and 30 seconds.
- Military Press – do as much as you can in 1 minute and 30 seconds.
- Bench Press – do as much as you are able to in 1 minute and 30 seconds. 4. Seated Rows – do as many as you can in 1 minute and 30 seconds.
- Clean and Jerk – do as much as you can in 1 minute and 30 seconds.
Once you complete these exercises once, have a three minute break, and repeat. Let us know what you think of the MMA cardio workout routine in the comments below after you try it. Also if you have other workout routines you like to use please let us know!
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