Basic MMA Workouts To Get You Started

Restored from the Empower Network archive (2011–2017), lightly edited to meet our current advertising standards. Views are the original author’s.

MMA (Mixed Martial Arts) is a mentally and physically demanding sport that needs many hours of preparation and training.

There are many benefits associated with training for the mixed martial arts including improved physical strength, cardiovascular strength, and stamina.  There are mixed martial arts training workouts that will benefit wannabe fighters or anybody who is looking to improve their shape.  Most MMA workouts should be done constantly for five minutes.  This imitates an actual MMA fight.  Here is a look at the basic mixed martial arts workouts to get you started.

 MMA workouts (Source: bodybuilding.com)

Warm-Ups

Warm-ups for mixed martial arts training include jumping jacks, wind sprints, jumping rope and similar movements designed to get blood flowing and raise the heart rate for a strenuous workout.  Integrating a warm-up regularly into training will result to more productive MMA workouts while at the same time decreasing the danger of injury.  You should engage into a warm up for about fifteen minutes before a workout session.

Stretch Band Shoulder Throws

You should bind a stretch band to a strong object at approximately midway between your knees and ankles.  Face this stretch band, raise it up, and then pull it above your shoulder as you twist to turn from your initial stance.  The ultimate result should imitate a shoulder throw plus work your shoulders and core.  This basic exercise plays an important role in making the workouts effective for shaping up shoulders.

Medicine Ball Slams

In a single fluid motion, pick up a medicine ball from the floor and raise it above your right shoulder and behind your head.  Get the medicine ball ahead at the front of your face and then bang the ball on the floor with a bit of force.  Lift up the medicine ball from the bounce, proceed to raise it above your left shoulder and do the other steps again.  This basic exercise will get you started and make you more ready for the MMA workouts.

Low-Resistance Band Striking

Fit a band of low-resistance around the back and clutch it in your fists.  You should make sure that the band offers some resistance, while at the same time you are able to throw blows.  Strike a weighty bag or just air in combinations like right straight, left straight, right straight and left hook.  These combinations should be varied.  The resistance band will boost the power of your blows.

Medicine Ball Sit-Ups

Get a partner and have him/her stand at your feet as you assume the sit-up position.  Get a medicine ball then extend your arms at the back of your head.  Pass the medicine ball to the fore as you sit up and toss the medicine ball over to your associate.  The partner will throw the ball back to you once you are at complete sit-up position, the intermediate point. Return to the lying position and then do the whole procedure again.

MMA Workouts Kettlebell (Source: teamlutternews.com)

It should be noted that the above basic MMA workouts have to be performed with proper supervision to avoid the risk of injury.  To guarantee proper safety, seek expert advice before you enter into a new workout program.

MMA Workouts (Source: YouTube- Basic Functional Training MMA workout with UFC fighter Jeremy Stephens)

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To Success,
Andrew Shin

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