Workout Routines

The ultimate MMA endurance workout

Condition yourself to last five brutal rounds in the octagon and beyond.

by
MMA
PeopleImages / Getty
PeopleImages / Getty
Duration 30
Exercises 9-10
Equipment Yes

Having incredible endurance means being able to work hard for a long period—without punking out or puking. For mixed martial arts fighters, it's the most important physical skill you can have (after the martial arts technique itself). For the rest of us, endurance training is the ideal way to become leaner, more durable, and mentally unflappable.

That's where this program comes in. It's the equivalent of what pro MMA athletes do to prepare for battles in the UFC. Survive these sessions and you'll move faster, look better, and feel endlessly energetic. Best of all, you'll be able to apply those gains to other pursuits. That's important whether you're training for a fight in the UFC or just your regular weekly bout with those morons in the office.

How it works

Our program is designed so you'll move through exercises like a fighter through different attacks—fast and powerfully. Some exercises (particularly the isometric bench press and suspended inverted row) even mimic specific moments in fights, such as when you're holding an opponent and then must explode with a kick, punch, or throw despite being fatigued. Even if you never find yourself in a fight in real life, training your body to be powerful when tired will do a lot for your muscle gains and overall caloric expenditure (you'll get leaner), not to mention your mental toughness.

Directions

If exercises are labeled with a number and a letter (1A, 1B, etc.) they should be performed in sequence, one after the other with no rest. Repeat that grouping until all the prescribed sets are complete. Workout 2 should be done as a circuit. Complete one set of each exercise, one after the other without rest, and repeat as prescribed. For exercises that prescribe multiple reps (ex. 5, 3, 3), perform the first number on your first set, the second number on your second set, and so on. Repeat as directed.

The ultimate MMA endurance workout Workout 1

Exercise 1A.

High Box Jump You'll need: Box How to
High Box Jump thumbnail
3 sets
6 reps
-- rest

Exercise 1B.

Swiss Ball Rollout You'll need: Swiss Ball How to
Swiss ball rollout  thumbnail
3 sets
10 reps
-- rest

Exercise 1C.

Push Press You'll need: Barbell How to
Push Press thumbnail
3 sets
5 reps
-- rest

Exercise 2A.

Chinup You'll need: Pullup Bar How to
Chinup thumbnail
3 sets
5, 3, 3 reps
-- rest
Attach a weight around your waist.

Exercise 2B.

Ball Slam You'll need: Medicine Ball How to
Ball Slam thumbnail
3 sets
6 reps
-- rest

Exercise 3A.

Dumbbell Bench Press You'll need: Dumbbells How to
Dumbbell Bench Press thumbnail
3 sets
5, 3, 3 reps
-- rest

Exercise 3B.

Plyo Pushup You'll need: No Equipment How to
Plyo Pushup thumbnail
3 sets
6 reps
-- rest

Exercise 4A.

Front Squat You'll need: Barbell How to
Front Squat thumbnail
3 sets
5, 3, 3 reps
-- rest

Exercise 4B.

Jump Squat You'll need: No Equipment How to
Jump squat thumbnail
3 sets
5 reps
-- rest

The ultimate MMA endurance workout Workout 2

Exercise 1.

Sprint You'll need: No Equipment How to
Man sprinting on track thumbnail
3 sets
Run for 30 sec. reps
-- rest
Set the treadmill on the highest incline possible and sprint as hard as you can for 30 sec.

Exercise 2.

Burpee You'll need: No Equipment How to
Burpee thumbnail
3 sets
8 reps
-- rest

Exercise 3.

Plyo Pushup You'll need: No Equipment How to
Plyo Pushup thumbnail
3 sets
6 reps
-- rest

Exercise 4.

Suspended Row You'll need: Strap How to
Suspended Row  thumbnail
3 sets
8 reps
-- rest

Exercise 5.

Ball Slam You'll need: Medicine Ball How to
Ball Slam thumbnail
3 sets
8 reps
-- rest

Exercise 6.

Mountain Climber You'll need: Medicine Ball How to
Mountain Climber thumbnail
3 sets
50 (each leg) reps
-- rest

Exercise 7.

Dumbbell Swing You'll need: Dumbbells How to
Dumbbell Swing thumbnail
3 sets
8 reps
-- rest

Exercise 8.

Lateral Bound You'll need: No Equipment How to
Lateral Bound thumbnail
3 sets
8 reps
-- rest

Exercise 9.

Sprint You'll need: No Equipment How to
Man sprinting on track thumbnail
3 sets
30 sec. reps
-- rest
Use a treadmill if possible.

Exercise 10.

Punches How to
Punches  thumbnail
8 sets
20 sec. reps
-- rest
Place a heavy bag on the floor and straddle it. Drive punches and elbows into the bag as hard as you can for 20 sec. and then rest 10 sec. Then kneel on the floor next to the bag on one side and repeat the attack. Use gloves.

Workout 3 The ultimate MMA endurance workout

Exercise 1A.

Lateral Bound You'll need: No Equipment How to
Lateral Bound thumbnail
3 sets
16, 12, 10 reps
-- rest

Exercise 1B.

Side Plank You'll need: Medicine Ball How to
Side Plank thumbnail
3 sets
6 reps
-- rest

Exercise 2A.

Power Clean You'll need: Barbell How to
Power Clean thumbnail
3 sets
5 reps
-- rest

Exercise 2B.

TRX Knee-in You'll need: TRX How to
Exercise: How to Do a TRX Knee-In  thumbnail
3 sets
5, then 20-sec. hold reps
-- rest

Exercise 3A.

Chinup You'll need: Pullup Bar How to
Chinup thumbnail
3 sets
6 reps
-- rest
Wrap a towel around a chinup bar and perform chinups gripping the ends.

Exercise 3B.

Walking Lunge You'll need: Dumbbells How to
Walking Lunge  thumbnail
3 sets
16, 12, 10 reps
-- rest

Exercise 3C.

Dumbbell Bench Press You'll need: Dumbbells How to
Dumbbell Bench Press thumbnail
3 sets
5 reps
-- rest

Exercise 4A.

Suspended Row You'll need: Strap How to
Suspended Row  thumbnail
3 sets
5 reps
-- rest

Exercise 4B.

Leg Curl You'll need: Swiss Ball How to
Leg Curl  thumbnail
3 sets
6-8 reps
-- rest

Exercise 5.

Punches How to
Punches  thumbnail
8 sets
Work for 20 sec. reps
-- rest
Place a heavy bag on the floor and straddle it. Drive punches and elbows into the bag as hard as you can for 20 sec. and then rest 10 sec. Then kneel on the floor next to the bag on one side and repeat the attack.
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