MMA Workout : Beginner, Intermediate and Advanced Routines

Beginner, Intermediate and Advanced MMA Workout Routines

To help you make the most out of your MMA workout, we have listed a great set of beginner, intermediate and advanced MMA workout routines. Follow the basic structure that we have set out, adjusting as you know yourself, and you are assured of well-rounded athletic performance inclusive of explosive power.

We have also delved into a few basic exercises which every fighter should integrate in some way for their own best benefit. Do so and you will bolster your prowess and improve your chances of avoiding injury.

Beginner MMA Workout

Beginners need to train as little as three times a week to steadily grow their performance. As your stamina improves you will be able to progress to a more arduous MMA workout routine. A beginner should aim to reach six training sessions every week before entering into any form of competition. It is generally best to start with four.

Daily Training

If you don’t have a partner available then increase the amount of time spent shadowboxing, training strength and developing power through weight-based exercises.

Here is a great suggested daily MMA workout for beginners:

ActivityTimeTraining
1Jogging or Skipping 15 Minutes
Jogging or Skipping
2Stretching 5 to 10 Minutes
Stretching
3Shadowboxing 2 Rounds of 4 Minutes Each
Shadowboxing
4Pad Training 3 Sessions of 4 Minutes Each
Pad Training
5Punching Bag Workout 3 Sessions of 4 Minutes Each
Punching Bag Workout
6Partner Training 10 to 15 Minutes
Partner Training
7Sparring 15 Minutes at Least Twice per Week
Sparring
8 Clinch Training 5 to 10 Minutes
Clinch Training
9Power Exercises (Weighted) 5 to 10 Minutes
Power Exercises (Weighted)
10Cool-Down Exercise 10 Minutes
Cool-Down Exercise

 

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Intermediate MMA Workout

Those seeking to participate in MMA for fitness alone can give the morning session a skip. The combination of a grueling morning and afternoon MMA workout can at times be too taxing for those who do not compete professionally.

Yet if you manage to muster the strength, nutrition and lifestyle needed to push through both a morning and afternoon session, you are guaranteed to rapidly build strength, speed, endurance and form.

Morning Session

ActivityTimeTraining
1Jogging or Skipping 15 Minutes
Jogging or Skipping
2Shadowboxing 10 to 15 Minutes
Shadowboxing
3Pad Training 5 Rounds
Pad Training
4Punching Bag Workout 5 Rounds ( Progressive Intensity work )
Punching Bag Workout
5Partner Training 20 Minutes
Partner Training
6 Clinch Training 5 to 10 Minutes
Clinch Training
7Cool-Down Exercise 10 Minutes
Cool-Down Exercise

Afternoon Session

ActivityTimeTraining
1Jogging or Skipping 20 Minutes
Jogging or Skipping
3Shadowboxing 15 Minutes
Shadowboxing
4Pad Training 5 x 4 Minute Sessions
Pad Training
5Punching Bag Workout 5 x 3 Minute Rounds ( Progressive )
Punching Bag Workout
6High Intensity Sparring 20 Minutes
High Intensity Sparring
7Partner and Clinch Training 20 Minutes
Partner Training
8 Power Exercises (Weighted) 10 to 15 Minutes
Power Exercises (Weighted)
9Cool-Down Exercise 15 Minutes
Cool-Down Exercise

 

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Advanced MMA Workout

This advanced MMA workout is suited to professional fighters who are training in preparation to fight-night. One should conventionally follow an intermediate schedule of training unless preparing for a bout.

The sheer amount of time that this takes from your day is a dedication of devotion. Yet if you persevere and are looking to be in the best shape possible when facing your opponent, then follow this schedule for eight to ten weeks before your match-up.

Morning Session

ActivityTimeTraining
1100-Yard Sprint 10 Sprints
100-Yard Sprint
2Skipping Rope 20 Minutes
Skipping Rope
3Shadowboxing 5 x 4 Minute Sessions
Shadowboxing
4Pad Training 5 x 4 Minute Rounds ( Progressive )
Pad Training
5Punching Bag Workout 5 x 4 Minute Sessions
Punching Bag Workout
6High Intensity Sparring 30 Minutes
High Intensity Sparring
7 Partner and Clinch Training 15 Minutes
Partner Training
8 Strength Training 15 Minutes
Strength Training
9 Power Exercises (Weighted) 15 to 20 Minutes
Power Exercises (Weighted)
10 Cool-Down Exercise 15 Minutes
Cool-Down Exercise

 

Afternoon Session

ActivityTimeTraining
1100-Yard Sprint 5 Sprints
100-Yard Sprint
2Skipping Rope 30 Minutes
Skipping Rope
3Shadowboxing 5 x 4 Minute Sessions
Shadowboxing
4Pad Training 5 x 4 Minute Rounds ( Progressive )
Pad Training
5Punching Bag Workout 5 x 4 Minute Sessions
Punching Bag Workout
6High Intensity Sparring 60 Minutes
High Intensity Sparring
7 Partner and Clinch Training 20 Minutes
Partner Training
8 Strength Training 15 Minutes
Strength Training
9 Power Exercises (Weighted) 15 to 20 Minutes
Power Exercises (Weighted)
10 Cool-Down Exercise 15 Minutes
Cool-Down Exercise

 

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MMA Workout Routines for Conditioning and Injury Prevention

Regardless of your state of fitness or proficiency in fighting, there are certain exercises which should never be overlooked. MMA places certain areas of the body at a clear risk of injury.

Through conditioning these areas we not only diminish our chances of being injured, but we also gain an advantage over a less seasoned athlete.

Many fighters choose to overlook critical areas such as neck strength, joint strength and flexibility whereas developing these facets is critical to a well-rounded fighter.

Advanced MMA Workout

Neck Conditioning

In order to develop the muscles necessary to maintain a Muay Thai clinch and a solid defense against typical submissions such as the guillotine choke, one has to pay constant attention to neck strength.

Here are two of the best neck exercises available…

 

Isometric Neck Exercise

Isometric Neck ExerciseThe following isometric neck exercise should become a part of everyone’s training regimen.

Push with both of your palms against your forehead. Attempt to push your head forward while resisting with your hands. Sustain this resistance for fifteen seconds. Put both of your hands behind your head and repeat the exercise. Push backward while resisting the pressure for fifteen seconds.

Next you need to put your left hand on the left side of your head. Push your head to the left for fifteen seconds before repeating the exercise on your right. A second drill needs to be done to work a different set of neck muscles.

Repeat the entire exercise as before but push your head with your hands while resisting with your neck.

Free-Weight Exercise

For this more advanced exercise you need a free-weight and a harness. Begin with just a five-pound plate and have your partner spot for you. Feed the harness through the center of the plate and then sit down on either a chair or the bench.

Place the harness behind your head and lift the plate up and down by slowly moving your head.

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Shoulder Conditioning

All fighters need strong shoulder muscles. This will reduce the risk of injury and assist agility and maneuverability while in a clinch.

Here are two of the best shoulder exercises available…

Hand-Stand Push-Ups

Handstand Push UpPosition yourself into a handstand against a wall with your back facing the wall.

Allow your heels to touch the supporting wall while slowly lowering yourself down and then pressing yourself back into your position.

Basically put, do a push-up while in a handstand.

This awesome shoulder fortifying exercise comes with one warning. Don’t push yourself too hard as there will be a lot of blood flow to your head.

Military Press

This excellent MMA workout builds your deltoids and trapezius. All you need is a set of dumbbells, a barbell or a medicine ball.

Bring your dumbbells, barbell or medicine ball towards your chest. Make sure that your elbows point towards the ground. Push the weights straight up over your head.

Try this exercise from a sitting position as this directly isolates your shoulder muscles.

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Wrist Conditioning

This is one area of mixed martial arts which far too many people pay far too little attention to. Wrist exercises are easy to integrate into any MMA workout and will strengthen your punches while lowering your risk of injury dramatically.

Knuckle Push-Ups

knuckle Push UpKnuckle push-ups are not just a fighting movie cliché they are actually highly effective for strengthening the tendons of your wrist.

As you grow stronger, put only one fist on the floor. Upon finishing the push-up, switch to the other fist.

These don’t need to be done quickly but they’re amazing for wrist strength.

Shell Rotations

Begin by holding a set of dumbbells vertically before your core.

Rotate your wrists outward. Make sure that they are parallel to the floor.

Flex both hands back to the starting position and then repeat the exercise, but this time rotate inward.

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