MMA Training Exercises

Mixed martial arts training improves physical fitness. Silhouette of a man kicking in the Air practicing martial arts image by Angel-Photos from Fotolia.com

Mixed martial arts (MMA) is a physically and mentally demanding sport that requires many hours of training and preparation. Training for mixed martial arts improves cardiovascular strength, physical strength and stamina. These mixed martial arts training exercises will benefit aspiring fighters or anyone looking to get in better shape. While not extensive, this list provides you with some basic exercises to get started. Most mixed martial arts exercises should be done continuously for five minutes. This mimics an actual MMA fight.

Warm-Ups

Warm-ups for MMA training include wind sprints, jumping rope, jumping jacks and similar activities designed to raise the heart rate and get the blood flowing for a strenuous workout. Incorporating a warm-up routine into training will lead to more productive workouts while reducing the risk of injury. Warm up for 15 minutes or so before a workout.

Stretch Band Shoulder Throws

Tie a stretch band to a sturdy object at about midway between your ankles and knees. Face the stretch band, pick it up and pull it over your shoulder as you corkscrew to turn away from your original stance. The final result should mimic a shoulder throw and work your core and shoulders.

Medicine Ball Slams

In one fluid motion, pick a medicine ball up off the floor, lift it over your right shoulder and then behind your head. Bring the medicine ball forward in front of your face, and slam the ball on the ground with force. Pick up the medicine ball off the bounce, proceed to lift it over the left shoulder and repeat the other steps.

Low-Resistance Band Striking

Rig a low-resistance band around the back and grasp it in your fists. The band should offer some resistance, but you should still be able to throw punches. Strike a heavy bag or just the air in combinations such as left straight, right straight, left hook, right straight. Vary these combinations. The resistance band will increase the power of your punches.

Medicine Ball Sit-Ups

Have a partner stand at your feet as you get in the sit-up position. Take a medicine ball and extend your arms behind your head. Bring the medicine ball forward as you sit up and throw the medicine ball to your partner. Your partner will toss the medicine ball back to you when you are at full sit-up position, the halfway point. Return to a lying position and then repeat.

References

• MMA Training: Circuit Training for MMA
• Fight Authority: MMA Conditioning
• Mens Fitness: MMA Workout