MMA, or mixed martial arts, is a full contact combat sport that continues to gain in popularity in North America. Incorporating aspects of kickboxing, martial arts, and wrestling, MMA fighting can involve anything from strikes and kicks to grappling and body holds. Although it may sound a little intense for the average person, MMA principles can actually be applied to any workout program and used by anyone looking for a little fitness variety.
So I’m going to get right to it here, and offer up a killer, energy-packed, muscle-building MMA workout routine that can be used by anyone at the intermediate or advanced fitness level. For all the beginners out there, you can definitely give this routine a try too, but I recommend approaching it by trying one or two exercises at a time.
MMA Workout Routine
This MMA workout routine requires a commitment of 5-6 days a week. Remember, real MMA fighters are spending at least 6 days a week training. So try to get out at least 5 days.
For all exercises, you can vary the number of reps per set according to your own fitness needs and goals. If you want to improve strength, aim for 4-6 reps per set. For building muscle, try 8-12 reps, and for endurance training, aim for 15-20 reps.
Monday/Thursday: Weight Training
Monday: Legs & Back
- 4 sets Barbell Squats (view exercise)
- 4 sets Bent Over Barbell Row (view exercise)
- 4 sets Leg Press Machine (view exercise)
- 4 sets Cable Lat Pull Down (view exercise)
- 4 sets Leg Curl Machine (view exercise)
- 4 sets Standing Calf Raises (view exercise)
- 4 sets Hyperextensions (view exercise)
Thursday: Chest & Shoulders
- 4 sets Barbell Bench Press (view exercise)
- 4 sets Barbell Shoulder Press (view exercise)
- 4 sets Incline Dumbbell Press (view exercise)
- 4 sets Seated Dumbbell Shoulder Press (view exercise)
- 4 sets Barbell Shrugs (view exercise)
- 3 sets Bent Over Lateral Raise (view exercise)
- 4 sets Dips (view exercise)
Tuesday/Friday: Cardio & Bag Training
30 minutes Fighting Practice (using punching bag or pads)
- 8 minutes Quick Jabs & Strikes
- 3 minutes Rest
- 8 minutes Heavy Strikes & Kicks
- 3 minutes Rest
- 8 minutes Freestyle with Bag or Pads
30 minutes Cardio
- 25 minutes Jog (at moderate speed)
- 5 minutes Jump Rope
Wednesday/Saturday: Martial Arts Training
45 minutes Fighting Practice (using punching bag or pads)
- Combine jabs, strikes, kicks, and freestyle martial arts moves using bag or pads.
- Rest every 5-10 minutes, or break with 2 minutes of jump rope.
10 minutes of Sprinting
- 100-200 meter sprints in gym or outdoors.
Saturday, your 6th day of training, is optional, but I highly recommend pushing yourself to get in at least a 30 minutes workout that day for optimal results.
And remember, there’s a lot of flexibility with this workout. If you’re a beginner, try starting out with 20 minutes of punching bag training for your fighting practice.
MMA Workout – How to Do it Right!
This MMA workout regimen is a lot of hard work. Trust me, I know! I throw this kind of routine into my workout plan every 2-3 months for variety and to jumpstart my training. One easy strategy that will help you get through it with a little more ease is to stay hydrated. Water or a sport drink will do, or give this all-natural, electrolyte-rich VPX Coco Fit Coconut Water a try.
I also recommend following up all of these workouts with a protein shake to refuel your muscles and improve recovery. For the best time-released protein powder on the market, check out Combat Powder. It’s the perfect way to end an intense MMA workout like this one!
Have any questions or feedback about my MMA Workout? Please leave a comment below…