Do you want to see yourself in the mirror and say, ‘I look like an MMA fighter’?
But the real question is, do you train like one?
MMA requires endurance, flexibility, speed and strength, all combined to form qualities of an MMA fighter. These things determine your ability to stand through 5 rounds of MMA and for that, you need to be well-rounded and agile. Successful MMA fighters are the epitome of physical strength and are the toughest athletes in the world. You will have to train like nothing you have ever trained for to make sure you last and you become better with every routine.
Your best chance to do all that is to include intense workout regimes with equally intense cardio. That will not only increase your physical health but will also increase your stamina or will to fight.
Your workout routine should look something like this:
· Monday: Weights
· Tuesday: Fight practice and intense cardio
· Wednesday: Fight practice and Intense Cardio
· Thursday: Weights
· Friday: Fight practice and Intense Cardio
· Saturday: Fight practice and Intense Cardio
· Sunday: Light cardio and rest
Adjust your Reps according to your weight and endurance, increase them weekly. But in the beginning, it should be like this:
· Endurance: 15-20
· Gaining Muscle: 8-12 Reps
· Strength: 5-6 Reps
Rules to Follow:
You must train at least 3 hours in a day and include Cardio over 4 times in a week. But before a fight, you must train for almost 5-6 hours for 5-6 days in a week. Your goal is to create the perfect training environment for yourself that helps you set a goal and then work your way towards it in the discipline.
If you think punching a bag twice or thrice a day and expect to win every fight. Or any fight for that matter. You would have to be competitive, stubborn and resilient towards your goal. Make sure you spend the definitive amount of time in a gym training and strengthening your muscles.
· Focus on Endurance
You will NEED endurance if you want any chance to win a fight. You must have the sustenance to last those rounds. Having the ability to kick hard and that too, repeatedly, is not an easy task. So focus on building your capacity to endure impact. Increase your aerobic endurance too as you will need to train your muscles in utilizing the energy properly and effectively. Here the cardio will help you in a great manner.
· Use Plyometric methods
This will help you gain the desired speed for MMA fighting. Good fighters are active and quick and they are very efficient in coming back up after a hit because if the speed combined with endurance. Use Ply sessions in your training regimes. To make sure you give yourself around 48 hours of rest to allow recovery. The best way to do them is to do a warm-up session first and then move towards a ply session.
· Make your core Strong
The amount of strength in your punches and your kicks depends on how strong your core is. This is why your MMA training must contain exercises or MMA workout schedules involving core strengthening exercises.
The MMA workout Plan
Now that we have established the basics of MMA fighting key elements, you need to drive your attention towards a good workout plan. Make sure you include a healthy diet in your plan otherwise all your efforts will go to waste. Eat lots of protein and drink plenty of water.
– Treadmill Sprint (10 sets)
– Plyo push-up (3 sets)
– Medicine Ball slam (3 sets of 20 reps)
– Lateral High rope (3 sets of 20 reps)
– Box Jump (3 sets of 20 reps)
– Jump rope ( 1 set of 15 minutes)
– Hanging leg Raise (2 sets of 15 reps)
– Sit-up with punch (3 sets of 20 reps)
– Plank (3 sets of 90 seconds)
– Weighted sit-up (3 sets of 10 reps)
– Medicine ball Russian Twist (3 sets of 15 reps)
– Medicine Ball side throw (3 sets of 12 reps)
– Bench Press (5 sets of 5 reps)
– Single-Leg deadlift (3 sets of 12 sets)
– Back Squat (3 sets of 8 reps)
– Military Press (2 sets of 10 reps)
– Chin-up (3 sets of 10 reps)
– Heavy Bag (8 rounds of 60 seconds)
– Bodyweight jump squat (3 sets of 30 reps)
– Kneeling medicine Ball (3 sets of 30 reps)
– Push-up (5 sets)
– Pull-up (5 sets)
– Jump rope (1 set of 15 minutes)
Day 5 and 6
This includes the Fighting exercises and techniques that you can also incorporate in the earlier days as well. You have to rest on Sunday.
– Alternating kicks
– Backward rolls
Make sure you follow the routine with discipline and focus, otherwise you wouldn’t be training properly. Top athletes always start training from early age, so hand them a pair of youth MMA gloves and set them on their path. Good Luck!