MMA Training Routines: Can Anyone Do It?

If you have seen any professional Mixed Martial Arts (MMA) fighters recently you’ll notice they're in pretty decent shape, and rightly so. These athletes need to endure up to 5 x 5 minute rounds of full contact fighting. A usual bout will require a fighter to engage in multiple techniques. These include stand up - a mix of boxing, Muay Thai and kick boxing, wrestling and Jui Jitsu.

Any of these sports in their own right require a high degree of physical fitness, so can the average Jo use MMA training routines to get in shape and fit?

In reality the training techniques used in MMA are achievable if you have a good level of fitness already and aren’t afraid of some hard work. MMA training routines require a combination of strength training and cardio.

Your level of fitness will influence the type of training you can do, but a typical MMA fitness programme will usually include separate training days for cardio, strength and power. We have put together some of the typical exercises for each of these categories that you can have a go at yourself:

MMA Cardio Exercises

  • Resisted sprints
  • Hill sprints
  • Bag and pad drills
  • Ground and pound for punch repetition
  • Burpees

MMA Power Exercises

  • Hurdle jumps
  • Tyre hammer slams
  • Ball slams
  • Kettle bell swings
  • Medicine ball sprawls

MMA Strength Exercises

  • Deadlifts
  • Overhead squats
  • Power Cleans
  • Snatches
  • Shoulder press

When developing an MMA training routine it’s important to identify your goals, your current capabilities and how often you are able to train. And always look to get some professional guidance when undertaking a programme. There are MMA training centres and instructors across the UK, such as the London Fight Factory - find your nearest with a quick internet search.