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MMA Strength and Conditioning Exercises - Train Or Exercise?

By Carson Hill
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MMA strength and conditioning exercises are not emphasized as much or as clear as they could be today. Many mixed martial artists today train to perfect their combat skills but struggle to obtain the proper balance between training skills & proper conditioning routines. Keep in mind its the proper conditioning that enables ultimate skill perfection!

MMA Training is the focus of fight technique development itself. This could range from anything to do with punches, kicks, arm bars or take downs etc...

MMA Conditioning refers to the supportive exercise work that reinforces those movements and perfects maximum utilization or demonstration. This includes bodies strength, speed, flexibility, coordination and cardiovascular endurance.

Most students have had no prblem embracing the fundamental styles of Mixed Martial Arts today. These would most commonly fall in one of the particular categories below...

Popular Striking Styles: Boxing, Kick boxing, Muay Thai Boxing, & Karate

Popular Grappling Styles: Wrestling, Brazilian Jiu jitsu, Sambo, Judo & Submission Fighting

While students feel comfortable with the basic breakdown of these disciplinary categories most are not near as familiar with the core concepts and fundamentals of MMA conditioning.

If I asked a mid-level MMA student to perform a single leg take down defense, turn it into a kimura lock, flip the opponent over and transition into an armbar, I would probably get a pretty accurate translation.

On the other hand, if I asked that same student what specific exercises he's doing to avoid takedowns or further more what exercises his opponent should be doing to strengthen preventively against that strenuous kimura lock he will administer, I might not receive such an enthusiastic response. I will most likely get several reluctant guesses however.

The fight demonstrations today indicate that proper supplemental training is more important then ever. Even superior technique does not dominate the same way that it use to unless that technique is properly backed up by adequate conditioning achievement.

The body is a complex science that requires special balance for conditioning and athletic reinforcement.

If you understand the dynamics of armbars, chokes, takedowns, sprawls, kimuras, knee bars & neck cranks, you should also understand the dynamics of stabilizer strength, core strength injury preventive movements, leg explosion work, punching power reinforcement etc.. You'll have immediate payoffs when doing this properly! You'll notice a strong increase in explosive punching power & much more efficient cardio! Equally important you'll receive the long term benefits of a properly reinforced body for a highly demanding, yet extremely exciting sport!

If you are not fully confident in the specific dynamics of your workout routines and want to further your dominance in cardio, punching power and dynamic coordination, I recommend reviewing the information at http://www.completefighterfitness.info This is at an extremely low cost program but the instructor really knows what he is talking about. I think anyone who uses the program will notice a tremendous improvement in their striking power, cardiovascular and muscle stability. It may just be that edge you've been looking for over your opponents or sparring partners. I was very pleased!

You'll find the creator of the program understands the dynamics of the physical body and also understands the dynamics of MMA. This is very important when taking conditioning advice from a so called "expert."

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MMA Workout - MMA Strength Training - To Have an Ultimate Body, You Need to Work on Your Strength

By Bryan Kobus
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To have the Ultimate Fighter body that you desire, you need to build your strength. However, strength for a UFC fighter is not bodybuilding, that must be made very clear. UFC fighters build their muscular frames by performing many exercised that enhance both their power and functional athletic muscle, without sacrificing agility and flexibility. Therefore, a lot of the exercises they perform in their MMA workouts are not the typical "gym membership" types of exercises. They are not interested in bulk and brawn.

For each of the different martial art discipline, different core muscles are used in different ways. For instance, a striker, UFC fighter would have a workout that focuses mainly on arms, shoulder, neck and torso strength. They develop their MMA workouts to focus on powerful punches, jabs, uppercuts and work their core muscles to accept a blow to the midsection or head without faltering.

Kickboxer and Karate disciplines develop their MMA workouts around creating powerful punches and jabs, but also work on strengthening their leg muscles to deliver crushing roundhouse, heel kick and side kicks. They need a strong core to create the flexibility and power to derive these types of strikes. They also create their MMA workouts to create a solid balanced foundation that allows them to quickly strike and quickly pull away from strikes.

Wrestlers and Grapplers develop their MMA workouts around total body strength with less emphasis on speed and agility. They are flexible, but tend to develop their workout regimens to develop ways to overpower their opponents. Their workouts consist of many lifting, pulling and twisting exercises that develop powerful backs, shoulders and arms. They do squats to develop the leg muscles needed for slams and ground movement.

Jiu Jitsu is a completely different discipline that is aimed more at speed than strength. Sure, these UFC fighters are in prime condition and very strong, but they create their MMA workouts to maintain ultimate flexibility and agility. Their muscles are developed for quickness. Jiu Jitsu fighters are methodical about their holds and chokes and wait for the optimum time to submit their opponents.


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MMA Strength and Conditioning Routines - Mix Up Workouts Or Stick to a Set Schedule?

By Carson Hill
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It is important to not underestimate the importance of calculated, charted, routine workouts. It's easy to become distracted by the fancy and innovative methods we see on TV but many of the greatest champions have been created through the fire of affliction in repetitive routine. Just know, their routines were intelligently calculated. They were not random ideas they viewed on TV. Each routine should serve an ultimate purpose whether that be a sub-category of strength, endurance, or muscle symmetry & coordination.

In MMA it is especially easy to get overly distracted by the fun and excitement of fancy workouts while overlooking calculated monthly routines. Routines should be your base, your fundamentals, your core strength. Once they are mastered, you can rely on them when your body needs them.

The advantage of not having a routine may be excitement but i think routines are very necessary for maximum fitness potential in any sport. With MMA's visual marketing it has become overemphasized that charted, calculated, scientific workouts and movements are key.

To maximize MMA Fitness

-Learn all major categories of strength

-Learn all major categories of endurance

-Find a fitness expert that can give you a system to utilize daily

-Then mix up your options but always come back to the basics when needed.

It's all about science, its all about charting & it's all about devotion. The combination of hard work coupled with intelligent work is what molds many of the lead champions today. Study them close and you will discover that the fancy exercise methods were just what caught the camera time.


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Quick and Easy Tips For MMA Strength

By Tony James Mills
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Expert Author Tony James Mills

When it comes to building strength to compete in MMA style fights you have to recognize the different types of strength you need to develop. This strength will not only help you make it through those grueling 5 minute rounds but also to become a winner. There are 3 types of strength that you will need to win in mixed martial arts these include;

The mental strength and stamina just to get through the long rounds.
Strong core muscles and over all strength.
Well developed muscles needed in the octagon, not only for attacking but defense as well.

If you have ever taken martial arts classes especially in Tae Kwon Do or Karate, you have probably had some instructors that are very lightweight and incredibly fast. This can be great for point sparring when speed can be the winning factor. But often these instructors and practitioners can lack real power to do the physical damage needed to stop an opponent in a full contact bout.

An absolute must for training is sparring and getting used to the length of the rounds. For the inexperienced this will require plenty of physical and mental strength alone. No matter how may hours someone has put into weight training in the gym, going a few rounds in the ring is a completely different animal. If you are just starting out, begin sparring with 1 or 2 minute rounds and work your way up. Other wise you will likely find your self curled up in the bathroom shaking and vomiting. You can also build your cardio level with running and jumping rope. But keep in mind that too much running can also breakdown your muscle and leave you skinnier - just look at the long distance runners in the Olympics.

As far as building muscle and over all strength goes, you will certainly want to add weight training to your workouts. You have to be careful here as even though size and weight can obviously be beneficial, you don't want to sacrifice speed and agility. If you haven't been using weights in your conditioning, the most recognized way to build strength and size quickly is to go heavy with few reps. Like doing 3 sets of 5-8 reps per exercise. However once you get going you will want to be sure you to keep your agility while just adding strength and not necessarily size. According to the Ice Man - Chuck Liddell in his book, he uses a weight that he can do 15 reps with.

Also practicing sparring, especially focusing on wrestling and BJJ will help develop your core, and other specific muscles that you will need in the ring and will definitely help the strength of your forearms and hands.

Get a free copy of "SECRETS for the ULTIMATE MARTIAL ARTS WORKOUT!" at MMA Zone.

Tony Mills is the Chief Editor of online Content for The MMA Zone. Tony is an expert in the field of martial arts training and conditioning.

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Ultimate MMA Fitness - MMA Training Workouts to Get You Into the Best Shape of Your Life

By Chris Collora
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Expert Author Chris Collora

MMA conditioning by itself, aside from the endless MMA techniques you learn in MMA training, is only one part of the MMA workouts professional fighters go through. Therefore, many of those who decide to take mixed martial arts lessons end up quitting after a few months. That is because of the amount of dedication that it takes to become an MMA fighter.

But for those who just want to have the physique of an MMA fighter, there are MMA training workouts that focus solely on developing one's strength and conditioning, just like the MMA fighters in the cage or ring.

Face it, when you're watching UFC fights on TV at home or at your local bar, it is easy to look at the fighters and say that you want to learn that. Seriously, what guy wouldn't want to know how to defend themselves and family, or walk around like a total badass? Not to mention, what woman wouldn't want to be with a man who knows how to defend her and has the body of Georges St. Pierre or Roger Huerta?

But more often than not, people bite off more than they can chew and decide that they want to jump into MMA and take full MMA training lessons. Now, for those of you who actually want to get into the ring and mix it up, this isn't for you. You need to take all the MMA training lessons you can, or you will really get your butt handed to you by someone who has been trained to fight. But for those of you who want to build muscle and have the conditioning, strength and stamina that these fighters have, there is an option for you

An MMA workout has all of the strength and conditioning and endurance building exercises that UFC fighters use, without the hours of training MMA techniques within each martial arts discipline. Eric Wong, a certified trainer for UFC fighters, has created the Ultimate MMA strength and conditioning program that will show you how much weightlifting and cardio you should do to obtain an elite level of MMA conditioning.

In his proven and highly effective Ultimate MMA workouts program, you will also learn exercises designed specifically to create the most powerful punches, kicks and throws, without ever having to get a black belt or take any MMA training lessons. What about any other benefits? Well, as a result of following the same type of strength and conditioning workout programs MMA fighters use, you will develop the same ripped abs, chiseled chest and powerful back and legs that they have.

And again, what woman truly wouldn't want their man to look like one of these guys? Lets face it, you want to look like these guys too. I know I did, and that is what pushed me to get the Ultimate MMA workouts program and try it. Not only was I able to build lean muscle and burn fat, but I also finally got that 6 pack that I had never been able to get. All without taking any MMA training lessons. This program honestly worked great for me. Check it out!

About The Author
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Circuit Training For MMA - Strength, Speed and Conditioning

By Ciaran Lynch
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Expert Author Ciaran Lynch

Mixed martial arts or MMA as it is usually called is now the fastest growing sport in the world but it wasn't all smooth sailing. When the Ultimate Fighting Championship first started it was hailed as a human cock fighting blood sport that had no place in the main stream of sport.

Since then the UFC has only gotten stronger and maybe all that criticism has helped it get a bit more notoriety amongst the younger generation of fight fans.

For anyone training MMA or thinking about training MMA strength and conditioning is essential. If you want to join a club you should really think about getting your fitness level up to a point where you will be able to keep up with the intense pace of the training sessions that MMA clubs go at. In this article I am going to tell you about the best type of circuit training for MMA.

Circuit Training for MMA
The best type of circuit training for MMA is to use only full body compound weight bearing exercises and high intensity interval training (HIIT) cardio. It is very easy to make up your own type of circuit training for your MMA club or just for yourself at home but below I will give you a basic model to work off.

1. Cardiovascular - Squat jumps - Starting from press up position.
2. Compound - Chin up, palms facing out away from your body and wide grip.

3. Cardiovascular - Shuttle runs - 20 - 30 meters if possible.
4. Compound - Standing dumbbell shoulder press, split your stance.

5. Cardiovascular - Sprint on spot- Knees high.
6. Compound - Press up, keeping your elbows in.

7. Cardiovascular - Jumping jacks.
8. Compound - Bent over row, palms facing away from the body (under arm grip) or the normal way is fine. Mix it up a bit.

9. Cardiovascular - Jump over step
10. Compound - Squat with dumbbells.

I would do all these in sets of 1-3 minutes. Obviously with circuit training for MMA [http://www.mma-strength-and-conditioning.info] you will not be able to do some of the exercises for longer than 10-20 reps but go to failure, wait 10-20 seconds then go to failure again and so on. You can also see that my circuit uses the push and pull technique. This is the best technique for functional muscle and the best for MMA. To learn other world class strength and conditioning tips designed specifically for MMA fighters visit [http://www.mma-strength-and-conditioning.info]



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The Top 3 Medicine Ball Exercises For Ultimate MMA Power

By Eric Wong
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Expert Author Eric Wong

When you picture most strength training exercises, you may notice that everything seems to be in straight lines. Contrast that with any mixed-martial arts technique and you may realize that there is one missing ingredient to most strength programs - rotational power. Well how exactly do you develop the ability to rotate your body explosively for knockout punches, kicks, and throws?

The key is to use tools that allow you to train the transverse plane of motion. There are planes of motion: sagittal, frontal, and transverse.

The sagittal plane is the plane that is most dominant with respect to strength training programs. Exercises like the bench press, bicep curls, squats, deadlifts, and chin-ups are all sagittal plane dominant. If you move your arms back and forth like a marching soldier, this is the sagittal plane. Unfortunately, most MMA techniques require more than just movement in the sagittal plane, which means that most strength training programs are seriously deficient, if your goal is to develop sport-specific strength and power.

The frontal plane is sometimes found in strength training routines. Exercises like side crunches and dumbbell side raises are a couple of examples. However, this plane is also highly under-trained in most athletes, and most would benefit from adding some exercises into their routine that targeted the frontal plane. Adding some suitcase deadlifts and single-leg squats would improve hip and core stability tremendously.

Now the transverse plane is where the real payoff is. But a note of caution - make sure you've developed a strong and stable core before aggressively training in the transverse plane. Like most things in life, high returns are generally high risk.

If you're not stable in the core, it's likely that you'll blow a disc or strain a muscle in your lumbar spine when trying some of the exercises that I'll describe below. So if you're not stable or not sure, start off with exercises like prone bridges, side bridges, stiff-leg deadlifts, woodchops, and other exercises that promote stability in a neutral spine, then work on training powerfully in the transverse plane.

First of all, you're going to need the proper tools. The best tools that I've used when training pro MMA fighters include rope balls and medicine balls. These tools allow you to develop explosive power in all planes of motion, and they allow you to release them so that you don't slow down your movement.

Think of a bench press - if you want to train explosively, you probably aren't going to throw the bar, so you have to slow the movement down at the top so you don't let it go. Medicine balls don't make you do that, so you can put all of your effort into the exercise and maximally develop your explosiveness.

Let's focus on medicine ball exercises. Here are my top 3 medicine ball exercises for helping my athletes develop knockout power:

1) Side toss - start in an athletic stance holding the ball at your stomach. Quickly rotate to one side then explosively throw the ball sideways, keeping your body and spine tall and as neutral as possible.

2) Chop toss - start in an athletic stance holding the ball at your stomach. Lift the ball up so that it's close to your ear and then violently throw it down on a diagonal into the ground, keeping your body and spine tall and as neutral as possible.

3) Seated side toss - start sitting tall with your legs straight out in front of you holding the ball at your stomach. Perform the same motion as the side toss.

Perform 2-3 sets of 8 repetitions of each exercise, with 1-2 minutes of rest in between. When you're developing your power, you don't want to train to exhaustion, instead, you want to be fresh and make each rep as fast and explosive as possible.


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Circuits For Ultimate MMA Conditioning Using Medicine Ball and Power Exercises

By Eric Wong
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Expert Author Eric Wong

In mixed-martial arts, rotational power of the core is crucial to the execution of explosive techniques, whether they be throws, punches, kicks, knees, or escapes. Failing to improve the strength and power of your core in rotational patterns will limit your ability to knockout, slam, or surprise your opponents.

The medicine ball is an extremely effective tool for developing your rotational power. First, throwing a medicine ball allows you to put your full effort into the exercise, without slowing it down.

Just think of doing a lying medicine ball chest pass and a speed bench press - because you can't let go of the bar during the bench press, your body has to slow the bar down at the top, limiting your power production. But with the ball, you release it and you use full power through the entire range of motion.

So exercises like the side toss and chop toss using a medicine ball will go a long way to developing the knockout power you've always wished you had.

Side Toss

1. Take a wider than shoulder-width stance with slightly bent knees, holding the ball in front of your navel.
2. Do a quick wind-up and throw the ball straight to the side, keeping your spine as tall and straight as you can.
3. Avoid throwing the ball with your arms, instead, power the movement with your core.

Chop Toss

1. Same setup as side toss.
2. Do a quick wind-up up and to one side, bringing the ball over one shoulder and shifting your weight to the same side.
3. Slam the ball into the ground on a diagonal while shifting your weight to the other side.
4. Keep tall and continue to look forward instead of at the ball.

Now integrating these two exercises into a circuit will help you develop your power endurance. We'll add 3 body-weight exercises to the mix to simultaneously develop your power and conditioning, using exercises that will specifically benefit a MMA fighter.

1. 10 Lunge jumps - start in a lunge position, jump as high as possible and switch your feet landing and jumping as quickly as you can.
2. 5 Side tosses each side
3. 10 Squat jumps - start in an athletic stance, jump as high as you can and repeat as fast as you can.
4. 5 Chop tosses each side.
5. 10 Clap push-ups - do the push-ups as explosively as possible and focus on clapping your hands as loud as you can.

Rest one minute and repeat for a total of 4 - 8 circuits.

For the jumps and pushups, think of the ground as hot coals and your goal is to not burn your feet while always being as explosive as possible.

This type of circuit is what a mixed-martial artist needs to excel in the cage or ring. Of course, proper exercise technique will prevent injuries, so if your form gets sloppy, do less reps or take more rest between circuits.


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Make Your Own MMA Training Workout

By Chris Collora
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Expert Author Chris Collora

If you want to create your ownMMA training workout program then what you're about to read will definitely help you out. I'm going to take you through the same thought process I use when creating an MMA training program for an MMA fighter. By taking 5 minutes to answer these questions yourself, you can come up with your own customized MMA training program.

Do I have any serious injuries or limited range of movement I need to address? These things should be tended to first before attempting to go any further.
Do I have a fight coming up? If so, how many weeks out am I from the fight? If not, set aside 12 weeks as the duration of your MMA training program. Work your way back from the end date, setting up two to four week blocks, each focusing on one area of improvement.
What are my weakest areas? Muscular endurance, strength, power? If you have a fight coming up, power-endurance needs to be concentrated on in the 4 weeks leading up to the fight. The previous 8 weeks are up to you depending on what areas you need to work on.
How many days a week am I able to focus on MMA strength and conditioning? For most fighters, two to three days per week is enough to see great results.
What MMA techniques do I need to work on the most? Takedown defense, Muay Thai clinch, reversals and sweeps? Whatever this technical aspect is, you want to be close to 100% for it, so avoid doing your MMA strength and conditioning workout on the same day.
What exercises are my least favorite, but I should try to do more often? Most athletes stick with their favorite training exercises, while avoiding ones that would give them the most benefit and overall improvement.

Ok, now you're ready to pick the types of exercises for your MMA training workout. Be sure to include ALL of the following:

A dynamic warm-up to get blood flowing through your muscles before your workout. Also helps prevent injuries.
Compound exercises to build your overall mass and strength (squats, deadlifts, chinups, bench press)
Isolateral exercises to develop your stabilizer muscles and improve balance (One-arm rows, One-arm presses, One-leg stiff-leg deadlifts)
Static core stabilizing exercises (planks)
Dynamic core stabilizing exercises (wood choppers)
Rotational plyometric exercises (lateral medicine ball throws)
Shoulder injury prevention exercises (external rotations)

When adding these exercises to your MMA training workout, make sure you target all the major muscle groups for a full body workout, since you'll only have 2-3 sessions per week. If you split up muscle groups on different days, you won't have enough stimulus to force adaptations you need.

Specific exercises, exercise order, rep ranges, rest periods, and number of sets are beyond the scope of this article, because there is an entire science dedicated to choosing the proper program, depending on your experience, ability and what you need to improve upon.

Hopefully this has shed some light and led you in the right direction in creating your own MMA training workout program.

If you want to save all the time and effort and follow a program that's already been proven by UFC fighters in the octagon? Well look no further... that's already done for you so you can start hitting the gym today. Check out the Ultimate MMA training workout program and begin your transformation into an absolute strength and conditioning machine.


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MMA Conditioning Misconceptions

By James Jameson
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You might have watched the most recent The Ultimate Fighter episode where a football player, Wes Shivers, gassed in the first couple minutes of a fight. You also might have wondered how this was possible, especially since he played football, where conditioning is incredibly important. And that's where you made your mistake: conditioning for football isn't the same as conditioning for MMA.

In most sports, running is the best way to build up cardio and endurance. That's because you'll be moving at a pace that allows aerobic metabolism. You won't be working at an anaerobic level throughout most of the fight. That's not to say that all of MMA is anaerobic. If you watch a fight, you'll probably realize that a lot of fighters get tired after they grapple for a good amount of time. That's because grappling is almost entirely anaerobic.

MMA requires multiple approaches to conditioning, although the basis should be muscular endurance and anaerobic capacity. Explosive lifts are your best friend, especially ones with multiple components. The clean and jerk, for example, is probably one of the most relevant lifts when it comes to MMA. A lot of fighters don't bother with the Olympic lifts because they are difficult to master. While this is true, they will also pay dividends when you're in the ring.

When training MMA strength and conditioning, I recommend you follow this basic outline:

1. 30% of your workout week should focus on Olympic or explosive lifts. I like to add at least one explosive lift to each workout, although I've recommended that some fighters do more and they've seen great results. When doing Olympic lifts, you should work in the 3-5 rep range and do 2-3 sets. I suggest doing them in the beginning of a workout, so you can get the most out of them. You won't have enough energy at the end.

2. 50% of your workout week should focus on heavy compound lifts. It's important, when doing these lifts, that you work with a weight you are comfortable with and able to handle. It is never a good idea to throw on extra weight just for the sake of competition. The best lifts for MMA are the squat, deadlift, bent over rows, and shoulder press. These will build great core strength and allow you to excel both in striking and grappling. You'll want to decrease the frequency in which you do these lifts as you approach fight time, since you will gain mass with them. You should completely stop doing these lifts about four weeks out, if possible.

3. 20% of your workout week should focus on moderate cardio training. This will help you in the slower parts of a fight where you'll need to pace yourself. Having good aerobic capacity will help you "replenish" your body during downtime in corners or when your opponent just isn't doing anything. It'll also increase how much oxygen is in your blood, which is good for staying in good mental health and recovering from strikes. Just make sure you don't overestimate this aspect - it's less important than muscular endurance.


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