The Ultimate 30 Min MMA Conditioning Workout

Have you ever wanted to get in shape like an MMA fighter?

These guys are ripped. They train hard. They don’t make excuses.

I decided to put together a mma workout routine that modeled the normal fight. This workout is designed to condition your body as if you were in the ring. In the routine, we mostly use body weight exercises however I have included a couple of exercises that require a light weight (I use 8lb dumbbells in the video).

Click the video at the top of the page to start the workout.

Warning! This workout is extremely difficult and is designed for advanced mma fighters only. It will bring amazing gains in physical strength and conditioning (if done regularly) but should only be tried by athletes.

MMA Conditioning Workout Outline:

Round 1: 5 Min Total
Push Up Jacks (1 min)
Half Gracies on Right Side (1 min)
Half Gracies on Left Side (1 min)
Falling Punches (1 min)
Half Burpees (1 min)

–1 min rest–

Round 2: 5 Min Total
Jumping Dolphins (1 min)
One Armed Half Burpees with Weight – Right Side (1 min)
One Armed Half Burpees with Weight – Left Side (1 min)
Rising Crabs (1 min)
Jumping Ducks (1 min)

–1 min rest–

Round 3: 5 Min Total
Jumping Uneven Pushups (1 min)
Reverse Hip Dips – Right Side (1 min)
Reverse Hip Dips – Left Side (1 min)
Single Leg Superman Squats – Right Side (1 min)
Single Leg Superman Squats – Left Side (1 min)

–1 min rest–

Round 4: 5 Min Total
Single Hand Hops w/ Weight – Right Side (1 min)
Single Hand Hops w/ Weight – Left Side (1 min)
Full Bridge (1 min)
Pistol Squat – Right Side (1 min)
Pistol Squat – Left Side (1 min)

–1 min rest–

Round 5: 5 Min Total
Jumping Jacks w/ Weight (1 min)
Plyometric Hip Dips (1 min)
Spider Push Ups (1 min)
Stretch Push Ups (1 min)
Wall Sits (1 min)

Done!

3 Tips For MMA Fighters To Improve Conditioning

1. Strengthen Your Type 1 Muscle Fibers

Have you ever been in a fight and reached the point of total exhaustion? Your muscles feel like rubber and you can barely keep your hands up to protect you. Your shoulders are tightening up and your legs are shot. The reason is because your type 1 muscles fibers (your endurance fibers) are blasted. When you are conditioning for a fight, it is important to train with this in mind. Doing higher rep body weight exercises will increase your bodies’ ability to carry oxygen to your muscles thereby making them last longer.

2. Strengthen Your Body As A Unit

One of the biggest mistakes mma fighters, or any martial artist for that matter, makes is to think that huge muscles will improve their ability to punch harder. Granted, the laws of physics will tell you that getting hit by a heavier mass will hurt more than a lighter mass. However, mass is not the same thing as force. When you punch using your whole body you increase the amount of force behind it. If you rely too heavily on single muscles to increase your force than you are not maximizing the natural design of your body.

Training with “whole body exercises” and doing the above conditioning workout will teach you that your body is a unit. You’ll develop a “body synchronicity” that will give you an amazing feeling both inside and outside of the ring.

3. Improve Your V02 Max

V02 Max is generally considered the best measurement to test an athletes’ ability to withstand long, intense periods of aerobic activity. There is a great article on V02 Max here. It explains more about what it is and also talks about the difference between V02 Max and Lactate Threshold, which is the point during maximum conditioning when lactic acid builds up in the muscles.

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