Archive for the ‘Training’ Category

Strength and conditioning for MMA is an evolving science, getting more detailed as the popularity of the UFC and mixed martial arts grows. Like all sports, MMA fighters must dedicate themselves to workouts that will take them to the highest level of physical fitness possible.

To make sure you’re achieving your full potential as a fighter, make sure you utilize these 3 MMA workout tips in your strength and conditioning program.

Tip #1 – Follow a Program

If you’re not following a program, you could simply be spinning your wheels. The worst thing you can do is go to the gym and say to yourself, “OK, now that I’m here, what am I going to do?”

If you’re serious about being an MMA fighter, then you must have a strength and conditioning program that’s laid out for at least the 8 weeks leading up to your fight. If you don’t have a fight lined up, then you must think about what you need to improve and focus on those aspects of your game.

Tip #2 – Maximize your Efficiency in the Weight Room

As a mixed-martial artist, you’ve got to train jiu-jitsu, boxing, kickboxing, muay thai, wrestling, and put them all together into MMA at the very LEAST. This doesn’t leave you a ton of time to work on strength.

So you’ve got to get the most bang for your buck in the little time that you do have.

In your strength program, you can do so by training full body workouts focused on movement patterns. Think squat, lunge, deadlift, push, pull, and twist instead of chest, biceps, quads, hams, back, etc.

Hitting the full body with different movement patterns two days a week will allow you to make progress in your routine without over training. Here’s an example of a 2 day split:

Day 1: Reverse lunge – Bench press – Woodchop – Arnold press – Reverse Curl
Day 2: Squat – Chinup – Romanian deadlift – 1-arm row – Skull crusher

You could do these workouts on Monday and Thursday to develop your strength and power.

The repetition range you use will depend on your goals, if it’s muscular endurance, then choose 10-12 reps, if you’re going for pure strength, you can get down to 3-5 reps. A good balance is between 7-8 reps per set. The lower the reps and heavier the weight, the more rest you generally want to take.

Tip #3 – Use a Medicine Ball for Conditioning Circuits

By far the best tool for developing MMA specific power is the medicine ball, since you can throw the ball as hard and fast as you can in rotational movements that heavily involve the core. Integrating the medicine ball will allow you to develop knockout power with your strikes, as well as explosive take down ability.

Exercises like the side toss and chop toss will have you (and your opponents and sparring partners) feeling a difference after only a few weeks.

Unfortunately, many people do these exercises completely wrong, in terms of reps, weight, and form.

To see how you can integrate medicine ball exercises into your MMA strength and conditioning program, check out the following site: MMA Workout Program.


How to Start Brazilian Jiu-Jitsu Training at Home

Are you looking for a way to train Brazilian Jiu-Jitsu at home by learning online? If you can’t afford to train regularly at a martial arts gym or simply don’t have the time, then there are various techniques you can perform at home to increase your core strength and give you a foundation in BJJ.

How Brazilian Jiu-Jitsu Was Formed

BJJ was formed in the early 1900’s by Helio Gracie, Carlos Gracie. Some people call the martial art Gracie Jiu-Jitsu. The fighting system derived from the Japanese Martial art of Judo, taking the best moves and improving them. Over the years the moves have been adapted and refined. The sport hit mainstream attention with the emergence of the Ultimate Fighting Championship (UFC) and Royce Gracie, who managed to submit fighters much larger than him.

Brazilian Jiu-Jitsu Training Tips

There are various ways to train your BJJ at home. Obviously it’s going to be better if you have a partner as you will be able to thoroughly practice the moves, but if you don’t then you can actively practice the foundation movements in order to gain some extra mobility and straighten your core.

Kimura Sit Up – To do this move you have to lie down with both of your knees raised, feet touching the ground and arms by your side. You then sit up, reach one arm over your body and touch the floor on the opposite side.

Triangle Choke – In this exercise you must lie down flat on the ground and then hoist your body up vertically onto your shoulders keeping your hands on your chest so your abs are performing the movement.

Hip Escape – Like the kimura sit up you must lie down on the ground with your knees raised and your feet flat on the ground. You must then move your body side to side forming a right angle, keeping your shoulders slightly raised. This will cause isometric tension throughout your core.

By performing these exercises every two or three days you will see drastic results in your overall fitness. You will gain core strength, flexibility and agility. This will prepare you for the more serious training methods and help you understand the fundamental movements of BJJ.

Lean Brazilian Jiu-Jitsu Online

If you want to learn BJJ or any other form of martial art online then make sure you find a training program that offers video tutorials as well as an active user forum and written instructions on how to accurately perform the moves. There is a program online called Damage Control. This system was developed by a former UFC fighter, and is used by professional mixed martial artists across the globe.

Learning mixed martial arts online can be very effective. Damage Control is a professional training guide used by a number of world class MMA fighters.


Okay, so you want to be super-strong like mixed martial arts & boxing athletes. I get it. You are already strength hungry. Or you are not getting the results you wish at the gym and worrying about whether you’ll be able to reach your strength goals. I’ve been there. I’ve retired from working out three times. I know how you feel.

But here’s the thing. The secret to strength training for MMA is this: Unorthodox. Never continue with the same old boring routines everyone tells you to do. MMA exercises will pay you dividends till the day you die. The fitness benefits are outstanding. I’m sure you’ve realized this already.

There is nothing you can do that compares to strength training for MMA. This is ultimate, unparalleled fitness training. I know how most people who want fitness results think. I’ve done surveys, I’ve taught people. They don’t want to be told they have to change things up completely. They want easy solutions. Big returns.

Today, I’m going to expose the secrets of my strength training for MMA routine. How I train. It’s all about sticking to the basics. It’s not difficult. In fact, it’s easy. If this doesn’t sound like too much braggadocio to you, read on.

Successful training for strength has three elements:

1. Explosivity
2. Working your body as a whole
3. Raw power

All other things being equal, if you incorporate these three elements, you’ll get big returns fast. And these are easy to incorporate. I’ll show you exactly how.

Explosivity: Each workout you do should be explosive. For 1 month, I would do 3-4 sets of 10 reps. Then, I would change my workout up completely and do 1 set of 50 reps for each strength exercise.

When you are strength training for MMA, be sure to be explosive in your workouts. Be like a boxer. Go hard during the round then take a complete full rest between rounds. Being explosive will ensure you won’t get bulky and you’ll be pushing your body. This will improve your maximal strength levels.

Working your body as a whole: Strength training for MMA relies on working your core. An absolutely freaking amazing way to do this is “caveman training”. Brock Lesnar and other superstars use these strength training for MMA tactics…Of course. Caveman training means using your body’s weight. The #1 best method to workout your body as a whole is hindu pushups. If you’ve never done hindu pushups and you bench 400-pounds, you’ll still find them a challenge. This is pure strength training for MMA and wrestling.

I’ve noted many fighters who give up weight training completely for caveman exercises like hindu pushups because they feel so much stronger and better after only a couple weeks of doing hindu pushups.

Raw power: Successful strength training for MMA relies on exercises for pure raw power. And no, I’m not talking about the bench press or bicep curls. In fact, fighter athletes rarely use this kind of average “joe blow” training.

Deadlifts, lower back exercises, heavy leg presses and pullups are some great exercises for pure raw power. Raw power comes from routines based on movement patterns in boxing and mixed martial arts. This involves lunging, squating, bending, pulling, push, pull, twist and core stability. Strength training for MMA 1-arm tripod rows are great for building raw power. Many superstar boxing and martial arts athletes will also push a tire on a mat across the gym and then pull it back towards themselves. If you can do this workout, it’ll do wonders for you.

There are many strategies for gaining strength. But nothing else makes sense once you learn about strength training for MMA. Discover real ‘secrets’ of the top MMA & boxing athletes for getting lightening fast strength results. Sign up right now for the FREE “Unparalleled Fitness” Newsletter.