With so many different MMA workout programs out there and so many levels of MMA strength and conditioning, it is easy to get overwhelmed. Although MMA workouts are much more complex compared to other sports, it doesn't have to be rocket science.
Let's just get the basics covered for a MMA workout program to build up foundational levels of strength and conditioning. Beginning with the end on mind, a MMA fighter's goal prior to a fight or competition is to reach
maximum levels of power endurance and conditioning that mimics rounds and scenarios in a fight.
So if a fight is scheduled for 3, 5 minute rounds with 1 minute rest periods in between, your goal should be to train accordingly.
The end goal of course, is to follow a MMA workout that trains your body at a similar or higher level of conditioning that is needed in a fight. From the beginning and as a ongoing process, MMA fighters should always be working to improve their overall strength and power. The best exercises for strength and power are deadlifts, both traditional and stiff-legged, squats, cleans, pull-ups, bent-over rows, bench presses, and shoulder presses.
These exercises will and always have been the core exercises that can tremendously improve the performance of virtually any athlete, but especially MMA fighters. Once your fight or competition is within couple months away, you're going to then want to gear your MMA workouts towards transferring your new levels of strength and power into strength and power endurance - the ability to continuously exert maximum or near maximum levels of strength and power over a long period of time (in this example, over 3, 5 minute rounds).
At this point, when the fight is coming just around the corner, you can and should develop both your strength/power endurance and your conditioning in one MMA workout with power complexes.
An example of a power complex is combining a heavy compound exercise immediately followed by a lightweight or bodyweight explosive exercise.
So if you are looking to develop MMA specific strength and conditioning for a five minute round, one way you can train your power complexes is to do as many sets as you can in a five minute period.
For example, if you were to do a power complex of 5 reps of heavy squats followed immediately by 10 box jumps, which would be a completion of one set, your goal would be to perform as many sets as you can in five minutes by minimizing your rest periods between each set.
In summary, every fighter should look to continuously build their foundational strength, and as fight time comes closer and closer, they should gear their MMA workout so that the conditioning mimics the rounds in a fight more and more.
Let's just get the basics covered for a MMA workout program to build up foundational levels of strength and conditioning. Beginning with the end on mind, a MMA fighter's goal prior to a fight or competition is to reach
maximum levels of power endurance and conditioning that mimics rounds and scenarios in a fight.
So if a fight is scheduled for 3, 5 minute rounds with 1 minute rest periods in between, your goal should be to train accordingly.
The end goal of course, is to follow a MMA workout that trains your body at a similar or higher level of conditioning that is needed in a fight. From the beginning and as a ongoing process, MMA fighters should always be working to improve their overall strength and power. The best exercises for strength and power are deadlifts, both traditional and stiff-legged, squats, cleans, pull-ups, bent-over rows, bench presses, and shoulder presses.
These exercises will and always have been the core exercises that can tremendously improve the performance of virtually any athlete, but especially MMA fighters. Once your fight or competition is within couple months away, you're going to then want to gear your MMA workouts towards transferring your new levels of strength and power into strength and power endurance - the ability to continuously exert maximum or near maximum levels of strength and power over a long period of time (in this example, over 3, 5 minute rounds).
At this point, when the fight is coming just around the corner, you can and should develop both your strength/power endurance and your conditioning in one MMA workout with power complexes.
An example of a power complex is combining a heavy compound exercise immediately followed by a lightweight or bodyweight explosive exercise.
So if you are looking to develop MMA specific strength and conditioning for a five minute round, one way you can train your power complexes is to do as many sets as you can in a five minute period.
For example, if you were to do a power complex of 5 reps of heavy squats followed immediately by 10 box jumps, which would be a completion of one set, your goal would be to perform as many sets as you can in five minutes by minimizing your rest periods between each set.
In summary, every fighter should look to continuously build their foundational strength, and as fight time comes closer and closer, they should gear their MMA workout so that the conditioning mimics the rounds in a fight more and more.