You are here: Home » Training » How To Look Like An MMA Fighter (with example training routine)

How To Look Like An MMA Fighter (with example training routine)

Enjoy this post? Please share the love...

By Jillian Bullock
With summer fast upon us, many guys, who are not MMA fighters, definitely want to look like they are. They have no interest in stepping inside a ring or cage, but to emulate the strength, power and shape of a mixed martial artist is ideal for many men. But how does one go about obtaining that finely tuned, chiseled physique many fighters possess?

Get On The List!

John Quinlan, wrestler, fitness model, fitness expert, and the 2012 Nutrabolics Image Model and Brand Ambassador, has fitness and nutrition tips to help practically any guy achieve the look of a MMA fighter.


In 1994, Quinlan began training in bodybuilding, powerlifting, wrestling, and fitness  while he attended Springfield College in Massachusetts. Shortly after graduating from Springfield in 1997 with a degree in Movement in Sports Studies, Quinlan began competing in several bodybuilding competitions.  He placed 1st in the Junior Class and 4th in the Men’s Open Light Heavyweight division at the NABF Tri-State Pro-Am. He went on to earn a 3rd place finish in the Men’s Open Light Heavyweight Division two weeks later at the NABF USA Junior Nationals. For the next few years, Quinlan continued to improve as a bodybuilder and eventually, he branched out into professional wrestling.

In February 1999, Quinlan began training at the Killer Kowalski Professional Wrestling School in Malden, Massachusetts. He was among other up and coming wrestlers, and those who graduated and became well-known in the business, including Triple H, Chyna, Perry Saturn, and Big John Studd. Quinlan had his first professional wrestling match on November 26, 1999, for the World Wrestling Alliance (Massachusetts).  He went on to enjoy several years as a professional wrestler and worked with many superstars such as King Kong Bundy, Jimmy “Superfly” Snuka, The Honky Tonk Man, Tito Santana, and Tony Atlas.

After sustaining many sports related injuries over the years, Quinlan’s last professional wrestling match was with an affiliation of Empire Pro Wrestling on the independent circuit in March 2002.

Physique Competitor/Fitness Model

After leaving wrestling, Quinlan wanted to continue in the fitness and sports world, so he started a new career as a physique competitor and fitness and sports model for magazines, book covers, clothing, and sports gear. His amazing physique and hard work habits have allowed him to secure jobs with several companies, such as Perry Ellis, Energy Bomb Sports Drink, Truly Huge, JUSTUS Clothing Co., Joe Snyder, XWear, Teamm8, Male Basics, and others.

Quinlan will be the first to make it known that hard work, dedication and discipline are keys to achieving the look you want when you begin transforming your body. By keeping his body in tip top shape year round, he is able to continue working in a field he loves. His motto is simple: “I always train hard. It’s the only way I know.”

To get you started, Quinlan has offered a sample training and nutrition program to help you succeed. If you aren’t familiar with some of the exercises, look them up on the Internet to see how they should be performed. If you are new to working out you may want to enlist the assistance of a certified personal trainer.

Along with Quinlan’s program, actually training in mixed martial arts would also help improve  your cardio conditioning and endurance. This would especially be helpful for guys who are overweight and need to drop pounds. Also, most MMA schools don’t require you to ever step inside a ring or cage if that isn’t your agenda.

[table "5" not found /]

Nutrition: Key To Success

Nutrition is actually more important than your training program. Anyone can exercise five or six days a week and not get the look or results they are striving for if they continue to eat junk , including fatty and fried foods, cakes, cookies, ice cream, bleached white flour, sodas and sugary fruit juices, alcohol, and other unhealthy, empty calorie foods that do nothing to fuel your body and causes you to gain weight and have health problems. Eating a clean nutritional program and drinking water throughout the day, along with your exercise program, will not only help you succeed in obtaining the body you desire, but you will be healthier, stronger and much more productive in all areas of your life.

Quinlan’s Sample Meal Plan:

Breakfast: Protein shake – 2 scoops of whey protein / 1 cup of oatmeal / 1 banana / 1 cup of raisins / 1 cup of total cereal ALL blended together with spring water and crushed ice / 1-2 glasses of water

Mid-Morning Snack: 8 egg whites / 2 slices of German Dark wheat bread / 1 orange / 1-2 glasses of water

Lunch: 2 cups of pasta / grilled chicken / garden salad with oil and vinegar / 1-2 glasses of water

Mid-Afternoon Snack: protein shake / 1 apple / 1-2 glasses of water

Dinner: grilled chicken, lean meat or fish / 1 cup of brown rice / steamed vegetables / 1-2 glasses of water


In a perfect world, people would get all the vitamins and supplements they need from their food. However, we don’t live in a perfect world. Most people are too busy and on-the-go to consume proper nutrients necessary for their daily allowance. According to the USDA, men aged 31 to 50 need to eat 350% more dark green vegetables and 150% more fruit per day in order to meet federal dietary guidelines.

Therefore, all men, especially those who are exercising on a consistent basis, should take a good multi-vitamin, which helps with micronutrient deficiencies. When purchasing a multi-vitamin look for key nutrients such as thiamin, riboflavin, niacin, B12, folic acid, vitamin C, E and A, zinc, copper, selenium, and magnesium. These nutrients help improve energy, metabolism, nerve function, immune system, and reduce your risk of cancer and heart disease.

In addition to taking a multi-vitamin, Quinlan suggests using supplements by Nutrabolics:

Nutrabolics Thermal XTC for fat burning and to help you get a lean body.

Pre-Workout Amplifiers for a great pump.

Anabolic Window for post-workout recovery.  It has essential nutrients and 43 grams high quality protein per serving.

For more information on John and his training exercises and tip, check outs -

**Special Note – Before you begin any exercise program, check with your doctor first. If you plan on taking vitamins and supplements, you should also run it past your doctor, especially if you are taking any prescription medication.

**Special Note – While performing all exercises, remember form is key to a great performance and to avoid injury. No swinging or jerking the weights. Put the ego to rest and go lighter if you must to keep strict form. You’re not doing yourself any favors by cheating.


About Jillian Bullock

Jillian Bullock has written 28 post in this blog.

If you enjoyed this post, make sure you subscribe to my RSS feed!
You can also follow The MMA Zone on Twitter here.

Similar Articles:

Related posts:

"Like what you read?"
Receive an update straight to your inbox every time I publish a new article. Your email address will never be shared

Leave a Reply


Likebox Slider Pro for WordPress
Online Marketing Top 50 Martial Arts Topsites List