MMA fighters are phenomenal athletes. They have to be. Fighting is one of the most physically demanding activities you can put your body through. To attain a high fitness level, MMA fighters must train diligently and focus on a wide variety of exercises that all serve different purposes. Versatility -- both during matches and workouts -- is the key to being a successful fighter.
Anaerobic Endurance
Anaerobic endurance is paramount to the success of an MMA fighter. Most of the time you spend in the cage, you will be using the large muscles of your arms, legs and back to work against the force of your opponent, which is where anaerobic power and stamina come into play. Bodybuilders might tell you to lift heavy weights for only a few reps each set, but their goal is different from yours. Part of your workout routine should focus on resistance exercises, performing as many repetitions of pushups, pullups, squats and other bodyweight exercises as quickly as you can and for as long as you can.
Cardiovascular Endurance
Cardiovascular endurance is just as important as anaerobic endurance. When you're down on the mat, grappling with your opponent, as your muscles start to fatigue and tire, your heart rate is also going to be skyrocketing and your breathing will get heavy. Your muscles might not give out if you have a plenty of anaerobic endurance, but if you don't have the cardiovascular endurance to match it, you're going to tire out and lose the fight. High-intensity interval training (HIIT), stair climbing and jumping rope are great ways to increase your cardiovascular endurance.
Plyometrics
Speed, power and agility are important in an MMA fight. You have to be able to move quickly and pack a lot of power into each movement. Plyometric training focuses on using quick bursts of energy to perform explosive movements. Sprinting, box jumps and clapping pushups are some good plyometric exercises to incorporate into your workouts.
Flexibility
Flexibility is vital and often overlooked, especially if you're a grappler. A stand-up fighter, like a boxer, might not concentrate a whole lot on flexibility because it doesn't take a lot of flexibility to throw a punch, but when a fight goes to the ground -- and they often do in MMA -- flexibility is integral. Being flexible will also help your stand-up game, especially your kicks. You should be stretching so often that it's no longer a conscious activity but something you do out of habit.
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