A quick, powerful punch can abruptly end a mixed martial arts, or MMA, fight in the first round. Fighters can also punch, kick and grapple all the way to the fifth round. In order to be successful in this sport, you need to be prepared for all the twists and turns that a match can take. Workouts that include weight, cardio, bag, speed and grappling training can help condition you for this intense, unpredictable fighting.
Weight Training
Mixed martial arts fighters need to be strong in order to powerfully strike and control large opponents. Weight training can help you develop this strength. Kettlebell workouts can help you develop explosive strength. For example, one exercise is getting up off the ground while holding onto a kettlebell. You often encounter resistance while trying to stand up in MMA fights, so weight training with a kettlebell can help you train for this situation.
Cardio
Mixed martial artists often need to make it through five 3-minute rounds, so you need to be in excellent cardiovascular shape if you want to make it to the final bell. Cardio workouts can include jumping rope or running. While running, vary your pace between jogging and sprinting. This type of running better prepares you for the pacing of MMA fights. Also practice running up hills or stairs to further improve your endurance and strengthen your legs.
Heavy Bag Training
Heavy bag training can improve your fighting skills in several ways. Punching and kicking a heavy bag can help you develop power, and bag training can also help you develop the right body mechanics to deliver strong blows. In addition, moving around a bag can improve your footwork and balance. Hitting a heavy bag for a few 3-minute rounds is also an effective cardiovascular workout. Grappling dummies -- basically heavy bags that lie on the ground -- are also an important part of MMA workouts, as it allows you to practice striking techniques on the ground. Lifting and throwing a dummy can also improve your takedowns.
Speed Training
One method for developing speed in your punches is to train with a hanging speed bag. Develop a punching rhythm while hitting the speed bag for a few rounds. Another important aspect of speed training is developing the ability to quickly "shoot" into your opponent and take him down. Practice grabbing a training partner around his legs and taking him to the ground. If you do not perform this technique fast enough, you risk getting hit or losing control of a fight.
Grappling
MMA matches frequently go to the ground, so grappling should be a part of your MMA workout. Practice submitting opponents and getting out of submissions. Practice various arm locks, leg locks and chokes with a skilled training partner. Continuous grappling can also be an exhaustive workout that can significantly improve your cardiovascular and muscular endurance.
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