Practicing mixed martial arts (MMA) is a high-intensity activity that demands a lot from your entire body. Meeting the aerobic and anaerobic strength demands of MMA training means developing a whole-body workout regimen that is physically sustainable, interesting and intense.
Cardiovascular Fitness
General cardiovascular fitness is important to endurance on the mat. Strengthening the cardiovascular system is accomplished by regular training in sessions at least 30 minutes long. Running, swimming or biking are good aerobic exercises that are best done three or four times per week. Alternate on days with off days to reduce the chance of injuries, especially when running.
Calisthenics
Calisthenics develop muscular strength and improve cardiovascular fitness in an anaerobic environment similar to that which occurs during actual MMA training. Calisthenics are exercises that use the body's own weight as resistance, and they can be done without equipment almost anywhere. Push-ups, eight-count body-builders, and mountain climbers are three effective examples of calisthenics.
Push-ups
To do a push-up, place both hands flat on the ground shoulder-with apart. Extend the body straight back, supporting the rest of your weight on your toes. With your back straight and head held up, bend your arms until your elbows form a 90-degree bend. Push back up until the arms are extended. For variety, place the hands wider apart or closer together, let the elbows collapse straight back or out to the side, or lower yourself while leaning more towards one side or the other.
Eight-Count Body Builders
From a standing position, bend your knees straight down, placing your hands on the floor and jumping your feet back into a push-up position. Execute a push-up; then, keeping your hands on the floor, scissor your legs open and closed. Jump your feet back between your hands and jump to a standing position.
Mountain Climbers
Start in a push-up position, then alternate jumping one leg up until the foot hits the ground as close to directly between your hands as you can get it. These are done rapidly, in a running motion.
Shadowboxing
Half of an MMA arsenal consists of stand-up techniques, and shadowboxing is a good way to practice these techniques while getting a workout when a partner isn't available. Shadowboxing consists of assuming a good fighting position and throwing combinations into the air. Be sure to include the full range of stand-up techniques, including punches, kicks, elbows, shoots and grabs. Getting your body used to executing techniques rapidly without the stimulus of a partner's attacks or mistakes will help develop your offensive rhythm.
Integration
Individual exercises must be integrated for an effective MMA workout. A short run to loosen the body up, followed by a quick stretch makes a good start. Follow with calisthenic sets alternating with shadowboxing. Finish with a run and more stretching. Before starting your MMA training, be sure to consult a physician.
References
- MMA Workout
- The Role of Physical Health in Overall MMA Fitness
- "Fit to Fight: An Insanely Effective Strength and Conditioning Program for the Ultimate MMA Warrior"; Jason Ferruggia; 2008
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