Looking for a solid workout routine for MMA? Trying to improve your fight performance by bringing up your strength, power or conditioning? I’ve got you covered. Here are three of my recommended MMA workout routines to get you dominating your fights.
- MMA Power Workout
- Looking For a Custom MMA Workout Program?
- MMA Strength Training Workout
- Your MMA Conditioning Workout
- Frequently Asked MMA Workout Routine Questions
- Next Steps
MMA Power Workout
Is the MMA Power workout right for you?
Feel like you’ve got a good base of strength but just don’t seem to be very explosive? Do you feel like your strikes could be faster? Are your opponents able to block, slip or evade your strikes more often than you’d like?
Then this mma power workout routine is for you.
Your MMA Power Workout
You can perform this workout routine anything from 1 to 3 times per week.
- Squat Jumps: 3 sets of 5 Reps
- Alternating Leg Bounds: 3 sets of 10 bounds
- Med Ball One Arm Throws: 3 sets of 5 each side
- Med Ball Overhead Throw: 3 sets of 5
I want you to allow at least 1-2 minutes rest between sets of each exercise, even if you feel ready to go sooner. We want each set to be performed with maximal effort.
Example MMA Power Exercise: Med Ball One Arm Throws
Looking For a Custom MMA Workout Program?
If you want someone to take the thinking away and ensure you’re doing the best possible training for you as an individual, why not consider having me design a custom MMA workout programme for you?
You send in your details, answer questions about your training numbers, goals, training history, equipment etc, and then I craft your program custom to you.
I also throw in a check-in each month, just to make sure that everything is working well, and to make any adjustments if needed.
MMA Strength Training Workout
Is the MMA Strength Workout Right for You?
Do your strikes connect but just not seem to do the damage you want? Do you struggle to knock out or stagger opponents? Do you find yourself getting rag-dolled around when it comes to wrestling and grappling?
Then you need a strength workout as part of your MMA training routine.
Your MMA Strength Workout
I would recommend performing this workout routine once or twice per week. Any more than that and you might find that it starts to interfere with your MMA training sessions.
- Front Squat: 3 sets of 5 reps @ 2 RIR
- Bench Press: 3 sets of 5 reps @ 2 RIR
- Pull-Ups: 3 sets of 5 reps @ 2 RIR (Assisted if Needed)
*RIR means Reps in Reserve, i.e. how many more reps could you do if needed. You don’t need to train to failure to make progress. Be sensible, be an athlete.
Example MMA Strength Exercise: Front Squat
MMA Conditioning Workout
Is the MMA Conditioning Workout Right for You?
Do you feel like an absolute machine for the first few minutes of your fights but then start to get worse as the fight goes on? Do you get tired quickly in hard MMA sparring sessions or fights? Do you find yourself performing lazy takedown attempts to avoid more striking? Or does your striking get slower and more sloppy as you fatigue?
If so, then you need to be adding in an MMA workout based around conditioning.
Your MMA Conditioning Workout
This workout is something I call ‘combat intervals,’ a type of MMA conditioning workout that develops power endurance, lactate buffering and aerobic capacity all in one to make you an absolute beast of a fighter.
Ideally, you should be using a heavy bag or training dummy. I want you to perform a short sequence of high-effort but simple strikes, or ground and pound work.
- 5 seconds on / 15 seconds active rest (guard up, moving in/out, side to side)
- Repeat 10 times = 1 round
- Perform 3 rounds total with 2 mins rest between rounds
Some example heavy bag drills you can use with this mma conditioning workout:
Frequently Asked MMA Workout Routine Questions
Where can I find a full mma strength and conditioning program?
I’ve written a longer article that breaks down MMA strength and conditioning into its component parts and explains how to put it all together. You can read it right here.
Can I do an mma workout routine at home?
Absolutely, but you’ll likely need some equipment. For the mma strength workout, you’ll need a barbell, a rack and some plates. For the mma power workout, you’ll need a med ball. For the mma conditioning workout, you’ll need a striking bag or a willing partner with some mits. If you don’t have any equipment, you can try a bodyweight-only workout, but consider this a short-term option.
Is MMA training a good workout?
MMA training might be a good conditioning workout, but it depends on the focus of the MMA training. Lighter, technical MMA training sessions won’t be very physically demanding. Harder, contact-sparring MMA sessions will be a great conditioning workout. With that said, you’ll still need separate gym sessions to develop your strength.
What Workouts should I do for MMA?
I recommend doing strength, power and conditioning type workouts for MMA at least once per week. Depending on your personal strengths and weaknesses you can choose how to prioritise these workouts. For example, if you need to focus on power, you might perform 2 or 3 power workouts per week for a 6 or 8 week training block.
Are these MMA workout routines for beginners?
Yes, these workouts can be used by beginners to develop strength, power and conditioning. The key is to start lighter and easier and build up over time with the strength work, and to add more rounds over time with the conditioning workouts. Remember, your mma workout routines are there to support your actual mma practice, so don’t push so hard that you get injured or too fatigued to train your sport.
Alright, that’s enough reading for today, time for action…
1) Try out some of these workouts based on what you feel you most need, or if you’re unsure, consider having a quick chat with me and I’ll draw you up custom programme.
2) If you want more training tips, workouts and programmes, feel free to join my mailing list.
3) And if you’re looking for 1:1 strength and conditioning coaching to improve your sports performance, you can find more information about my services here.
‘Til Next Time
Alex Parry, MSc, BA
Alex is the Head content writer and Coach at Character Strength & Conditioning, as well as an Assistant Lecturer and PhD Researcher at the University of Hull.
His experience includes 8+ years within professional strength and conditioning, as well as working as a tutor & educator for British Weightlifting.