The Ultimate Full Body MMA Workout

Mixed Martial Arts (MMA) is a fast-paced and difficult combat sport that mixes techniques from many martial arts disciplines. Therefore, MMA fighters do more often a full-body workouts. This exercise is rigorous and targets all major muscle groups while boosting cardiovascular fitness, flexibility, and overall physical performance.

In this post, we will look at the advantages of a full-body MMA workout and provide you with a training program to help you improve your strength, endurance, and agility.

Why Do Mixed Martial Arts Need Full Body Workouts?

Mixed Martial Arts, or simply MMA, is a combat sport that combines striking, grappling, and ground fighting methods. It combines techniques from different fighting styles such as boxing, Muay Thai, Brazilian Jiu-Jitsu, wrestling, and others.

A diverse skill set is required for MMA competitors, including strength, speed, power, agility, and endurance. MMA training includes technique drills, sparring sessions, and physical conditioning activities (such as full-body workouts and strength training).

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Full Body MMA Workout for Strength and Endurance

Source: Phil Daru

Warm-up Routine

It is critical to thoroughly prepare your body before beginning the rigorous exercise. An effective warm-up regimen increases blood flow, warms the muscles, and lowers the chance of injury.

To loosen up your joints and muscles, spend 5-10 minutes executing dynamic motions such as arm circles, leg swings, and torso twists.

Strength and Conditioning Exercises

Incorporate the following exercises into your full-body MMA training regimen to increase functional strength and endurance:

Upper Body Strength Exercises

  • Push-ups: Begin in a high plank posture, lower your body by bending your elbows, and then push yourself back up. Three sets of 10-15 reps will be great.
  • Dumbbell Shoulder Press: Place dumbbells at your shoulders, palms facing front. Lift the weights above, completely extending your arms. Three sets of 8-12 reps will be great!
  • Pull-ups: Using an overhand grip, grab a pull-up bar with palms facing away. Pull your body up until your chin clears the bar, then return to the starting position. Repeat for three sets of six to ten repetitions.

Lower Body Strength Exercises

  • Squats: Stand with your feet shoulder-width apart, bend your knees, then push back up. Repeat for three sets of 10-15 repetitions.
  • Lunges: Take a step forward with one leg and lower your body until your front knee is bent at a 90-degree angle. Push back up and repeat with the second leg. Three sets of 10-12 repetitions per leg will be great!
  • Deadlifts: Stand with your feet hip-width apart, hold a barbell with an overhand grip, and extend your hips and knees to lift it. Lower the bar with control. Three sets of 6-8 reps will be great!

Core Strengthening Exercises

  • Plank: Begin in a push-up posture, with your forearms on the ground. Engage your core while maintaining your body in a straight line. Hold for 30 seconds to 1 minute, then continue for 3 sets.
  • Russian Twists: Sit on the ground, lean back slightly, and raise your feet off the floor. Rotate your body from side to side, contacting the ground on each side. Perform three sets of 10-15 repetitions per side.
  • Hanging Leg Raises: Hang from a pull-up bar, engage your core, and raise your legs until they are parallel to the floor. Lower them back down with control. Repeat for 3 sets of 8-12 reps.

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Cardiovascular Training

Cardiovascular conditioning is an important part of MMA training. Include the following workouts in your workout routine:

High-Intensity Interval Training (HIIT)

  • Burpees: Begin in a standing posture, squat, kick your legs back into a push-up position, complete a push-up, leap your legs back into a squat position, and explode up. Repeat the exercise for three sets of 10-15 reps.
  • Mountain Climbers: Begin in a high plank posture and raise one knee to your chest before swiftly switching legs. Continue running by switching legs. Perform three sets of 20-30 seconds each.
  • Jumping Jacks: Stand with your feet together, then leap with your legs extended and arms raised aloft. Return to the initial position by jumping again. Doing three sets of 20-30 seconds will be great.

Bag Work and Pad Drills

Source: Phil Daru

The bag training and pad workouts listed below are excellent additions to increase your cardiovascular fitness for MMA while also increasing striking ability.

  • Boxing Techniques: Experiment with different hitting combinations on a punching bag or with a partner holding concentration pads. Use jabs, crosses, hooks, and uppercuts. Complete three sets of 1-2 minute rounds.
  • Kicks and Knee Strikes: Experiment with various kicks including roundhouse kicks, front kicks, and side kicks. Knee strikes may be used to imitate clinch work. Complete three sets of 1-2 minute rounds.

Flexibility and Mobility Exercises

Maintaining flexibility and mobility is critical for injury prevention. Include the following workouts in your routine:

Dynamic Stretches

  • Arm Circles: Stand with your feet shoulder-width apart, stretch your arms out to the sides, and move your arms in little circular circles. Increase the size of the circles gradually. Make 10-15 forward and backward circles.
  • Leg Swings: Stand near a wall for support and swing one leg forth and backward, then sideways across your torso. Rep with the other leg. Perform 10-12 swings per leg.
  • Torso Twists: Stand shoulder-width apart with your feet shoulder-width apart, rest your hands on your hips, and spin your upper body from side to side. Twist 10-12 times per side.

Static Stretches

  • Butterfly Stretch: Sit on the floor, bring the soles of your feet together, and gently push your knees towards the ground. Hold for 30 to 1 minute.
  • Hamstring Stretch: Sit on the floor with one leg outstretched and stretch your hamstrings. Bend the other leg and put the sole of your foot on your inner thigh. Lean forward, reaching your toes. Hold for 30 seconds to a minute for each leg.
  • Quad Stretch: Stand near a wall for support, grip one foot with your hand, and pull it towards your glutes. Hold for 30 seconds to a minute for each leg.

Cool-down and Recovery

It’s critical to calm down and enable your body to recuperate after the tough full-body MMA training.

Spend 5-10 minutes doing mild cardio workouts such as jogging or brisk walking to gradually lower your heart rate.

Static stretches for all main muscle groups are then performed, with each stretch lasting 20-30 seconds.

Related: While martial arts tactics, conditioning, and cardio are all important, an MMA fighter’s training routine should also incorporate strength training, especially weightlifting. Click here to learn more!

Benefits of a Full-Body MMA Workout

A full-body MMA training has a plethora of advantages for people of all fitness levels. Here are some significant benefits:

  • Full-body conditioning: MMA training stimulates many muscular groups at the same time, delivering a holistic and functional approach to fitness.
  • Improved cardiovascular fitness: Because MMA training is high-intensity, it raises heart rate and endurance, resulting in better cardiovascular health.
  • Strength and power gains: MMA routines include strength exercises that target both upper and lower body muscles, increasing overall strength and power output.
  • Improved flexibility and mobility: Regular exercise improves joint mobility, range of motion, and general flexibility, lowering the chance of injury.
  • Stress reduction and mental well-being: MMA training is an excellent stress reliever, increasing self-confidence, discipline, and mental resilience.

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A full-body MMA workout combines strength training, aerobic conditioning, and flexibility exercises to create a holistic approach to fitness. You may boost your overall physical performance, endurance, and agility by following a well-designed exercise that targets all main muscle groups.

Remember to warm up properly, complete the exercises correctly, and cool down afterward. Consistency and devotion will assist you in reaping the advantages of this rigorous training program.

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