Equipment
Before you start, make sure you are armed with durable equipment. For this workout you will need:
- MMA gloves
- Hand wraps
- Jump Rope
- Heavy Bag
In case you do not have these items, you can directly skip to equipment-free training section at the bottom of this page.
Jumping Rope
In order to experience the MMA roller coaster ride, you should be all set to feel the fire. Start with jumping a rope to increase your heart rate, while focusing on your speed and coordination. For athletes who are used to performing intense activity can continue this warm-up exercise for 25 minutes with 5-minute single set and 1 minute to relax. Depending upon your athletic ability you can choose any one of the following exercise options to get your started.
For Beginners
Jump rope – 1 minute
Rest – 1 minute
Repeat – 5 times
For Intermediates
Jump rope – 3 minutes
Rest – 1 minute
Repeat – 5 times
For Experts
Jump rope – 5 minutes
Rest – 1 minute
Repeat – 5 times
Once you are charged up for an MMA brawl, take a short water break, put on hand wraps and gloves. Ensure that the rest time does not exceed 1 minute – similar to the rest period in a MMA fight.
Shadow Boxing
To boost up your adrenaline and get you gasping, shadowboxing is an ideal way to burn out your bottled energy reserves. Shadowboxing is a technique in which you engage in sparring and throwing punches – in an imaginary ring, against an imaginary partner. The biggest benefit of shadowboxing is that you can fire your best shots without risking any injury.
Considering it as a make-believe technique, shadowboxing shouldn’t be taken for granted. According to Camozzi, it is the best way to ensure a speedy performance, with rigid punches and agile footwork. In order to make most of the workout, imagine yourself fighting in the ring with a deadly opponent. Move swiftly and throw deadly punches as you tread around the ring. To fully live up to MMA excitement, perform 3 rounds of 5-minute shadowboxing focusing on an efficient footwork.
For Trainers (all levels)
Shadowboxing (Intense) – 5 minutes
Rest – 1 minute
Repeat – 1- 2 times
Working Up The Heavy Bag
You can choose to perform the heavy bag workout on your own or with a partner.
The best way to enhance upon your MMA skills is to carry out 3 different sets with an each 5-minute long round. Start the first round with hand boxing only. Keep increasing your speed as you throw more intense punches. Alternative combo moves between close and long-range punches utilizing your speed and power.
The second round is similar in function to the previous one, except that it focuses on kicking and kneeing. Carry out rigourous movements by shooting high, low and double kicks from a single side with intensity. Focus on improving your pace and intensity for full 5 minutes.
After taking a minute of rest, start your third round which is a combination of boxing, kicking and kneeing. The most exhausting of all the three rounds, you will feel drained out while performing this set. However, try to exert as much as possible so that your muscles and lungs feel the burn.
Between each set of exercise, take a minute off to regain your strength. You can also utilize this time by actively resting i.e. performing movements such as crunches, sit-ups and light punches. However, if you too tired, take a total rest for one minute.
After performing three rounds, take a 2-3 minute water break.
For Trainers (all levels)
Set 1, Punching – 5 minutes
Rest (Active/ Total rest) – 1 minute
Set 2, Kickboxing, kneeing – 5 minutes
Rest (Active/ Total rest) – 1 minute
Set 3, Punching & Kickboxing – 5 minutes
Rest – 2-3 minute water break
Burning It Out
This exercise is the climax of your MMA workout as it channels your energy reserves into a fiery fight. You can perform this exercise on your own, or seek help of a partner to keep you motivated.
This level comprises of 5 intervals of hardcore workout. Each interval is 30-second long and follows a 30-second rest period.
For Trainers (all levels)
Punches (Intense & Fast) – 30 seconds
Rest – 30 seconds
Kicks (Intense & Fast) – 30 seconds
Rest – 30 seconds
Punches (Intense & Fast) – 30 seconds
Rest – 30 seconds
Kicks (Intense & Fast) – 30 seconds
Rest – 30 seconds
Punches (Intense & Fast) – 30 seconds
Rest – 30 seconds
Rounding Off MMA Style
These ending moves can help you multiply the effects of your workout. Perform push-ups, sit-ups, medicine ball twists and leg lifts that will help you target your core muscles.
Equipment-Free Final Round
Since MMA fighters are often travelling, they are habitual of training in places different from their typical gyms.
For trainers (all levels)
Push-ups – 1 minute
Planks – 1 minute
Crunches – 1 minute
Burpees – 1 minute
Mountain Climbers – 1 minute
Once you have completed your 5-minute session, take a minute of rest. Then perform two other rounds with a minute of relaxation after every round.
At the end engage in a high intensity activity for 5 minutes. You can jump rope or sprint at maximum speed for 30 seconds followed by a rest session of 30 seconds.
Since this workout doesn’t require any equipment, you can perform a combination of exercises to increase the overall impact. However, instead of focusing on 2-3 high intensity exercises and then switching to 4-5 low intensity movements, alternate between the two.
Before You Go
Off course this workout is not comparable to the intensity and power show of a real MMA fight. It is a highlight of what to expect once you step into a cage. If you crave for more, then consider joining a MMA facility where seasoned coaches can help you in your moves to keep you going through the real fight rounds.
1 Comment
Inspiring piece!