MMA Workout Cardio Conditioning

Never gas out! MMA cardio conditioning trains the fighter to be physically prepared to last many grueling fight rounds. Karl Gotch once said that "conditioning is the greatest hold." And he was absolutely right. If you can outlast your opponent in the cage, then your chances of winning are greatly increased. When you see your competition completely gassed after 20 minutes of sparring, you will know your MMA conditioning plan payed off.

What's that? You don't have an MMA conditioning plan you say? That's no good. If you are just focusing on your sparring or grappling skills, then you are missing out on a key component of an interesting and entertaining cage match.

Here is an outline for a basic MMA conditioning plan:

Using a set of dumbbells, complete the following set three to five times depending on your fitness level. Do not put the weights down at all during these sets to maximize the workout's effectiveness. You can take up to a 60 second rest in between sets as necessary. But we'll talk more about those rests after we explain the basic set.

1. 8 Bent Rows: With a slight bend in your knees, keep your back straight and bend over. Use an overhand grip and draw the weights to your waist. Lower weights and repeat.

2. 8 Squat Push Presses: With weight at chest level, squat down until your thighs are parallel with the floor. Push up rapidly and use the movement to lift the weights above your head. Work hard to maintain control of the weights at all times.

3. 8 Front Raises: Feet shoulder width apart, lift your weights with a straight arm up to shoulder level, then lower them. Maintain control of your movement while you bring your arms down.

4. 8 Stiff-legged Dead Lift: Start with your weights in front of your thighs and bend at the waist until your weights are at about shin level. Then, slowly lift back up to your starting position.

5. 8 Right-leg Lunges: Lunge forward with your right leg while holding your weights down at your side. Do not use the weights for momentum. Return to the starting position before lunging again.

6. 8 Left-leg Lunges: Lunge forward with your left leg while holding your weights down at your side. Do not use the weights for momentum. Return to the starting position before lunging again.

7. 8 Upright Rows: Standing with weights at your thighs, pull them straight up to your chest then carefully lower them back to your thighs.

8. 8 One-Legged Squats: Standing on one leg, with your weights at your side, squat as if you were going to sit in a chair. Hold your other leg out in front of you. For added intensity, hold your weights out in front of you, but do not round your back.

To really see improvements in your MMA conditioning plan, work on increasing the weights and number of sets gradually. You should also work on reducing the rest time between sets. If these changes are made in small increments of 1-2 pounds or 5-10 seconds, your body will barely notice them and it will be easier to make large improvements over time. We recommend completing an MMA conditioning workout three to five times a week depending on your skill set and goals.