Mixed Martial Arts (MMA) requires a unique combination of strength, agility, and endurance, and these exercises are carefully selected to enhance the physical attributes necessary for success in the Octagon. Whether you're an aspiring fighter, a seasoned professional, or simply intrigued by the training techniques of MMA, this blog post will provide you with valuable insight into the exercises that form the foundation of a fighter's fitness regimen.
Mountain Climbers
Mountain climbers are a great full-body workout that will help you develop your core and cardio. They can be done anywhere and are a staple of martial arts training, so it's no surprise to see them in MMA gyms as well. If you want an intense cardio workout that will simultaneously strengthen your core, chest, and back muscles, then mountain climbers are for you!
Bodyweight Squats
The squat is one of the best exercises for your body. It improves your core strength, legs, back, and glutes. Squats are essential for martial arts training because it helps improve posture and balance and strengthen muscles throughout the body.
Squatting is good for your posture because it strengthens muscles that support the spine while improving balance by working out both sides of the body simultaneously (the right side works harder than the left). The squat can be used as a warm-up before any workout or practice session; they're easy on joints but still provide a good workout if done correctly!
To perform a squat, begin by standing with your feet slightly wider than shoulder-width apart with your toes slightly turned out. Engage your core muscles and keep your back straight as you begin to lower your body down. Bend your knees and push your hips back as if you're sitting back into an imaginary chair. Continue the downward movement until your thighs are parallel to the ground or slightly below. Ensure that your knees are tracking in line with your toes and not collapsing inward. Keep your chest lifted and your gaze forward throughout the movement. From the bottom position, drive through your heels and engage your glutes to stand back up, fully extending your hips and knees. Repeat the squat for the desired number of repetitions
Push-Ups
Push-ups are one of the most common exercises for martial arts training. They are also very good for MMA fighters, who can use push-ups to strengthen their shoulders, chest, and arms. To do a proper push-up:
- Lie on your stomach with your legs extended behind you (the plank position). Your palms should be flat on the floor beneath your shoulders. Remember that if this position is difficult for you to maintain, try placing a pillow under each hand or having someone hold onto it for support until you feel confident enough to drop them off completely!
- Slowly lower yourself until only one inch remains between your chest and the floor before pressing back up into starting position again!
Burpees
Burpees are a great exercise to work your entire body. This compound movement works for several muscle groups and requires you to move quickly from one position to another, making it an excellent way to get in shape and burn calories.
To perform this exercise:
- Start by standing upright with feet shoulder-width apart and hands on hips or at the sides of your body, depending on how comfortable you are with the move (the more comfortable you become with it, the easier it will be for you). Ensure there's plenty of room around so no one gets hurt when they fall! You may want some padding or mats underfoot and some light music nearby if possible--it helps keep things upbeat while working out!
- Bend over until hands touch the floor; then jump up into the air while bringing knees up toward chest, then back down again so feet land flatly on the ground before repeating steps 1-3 until all reps have been completed.
Lunges
Lunges are a great exercise for the lower body. They can be done with weights, a medicine ball, a kettlebell, or a jump rope. Lunges will help to improve your balance and coordination.
To perform a lunge, begin by standing up straight with your feet hip-width apart and your hands on your hips or at your sides. Take a step forward with one leg, placing your front foot firmly on the ground with your knee directly above your ankle. Lower your body down by bending both knees, with your back knee close to or lightly touching the ground. Keep your torso upright and avoid leaning forward. Your front knee should be at a 90-degree angle, aligned with your ankle. Push through your front heel to lift your body back up and return to the starting position. Repeat on the other side by stepping forward with the opposite leg. Throughout the exercise, engage your core muscles for stability and balance, keep your weight evenly distributed between both legs, control your movements, and avoid rushing through the exercise. Lunges are a versatile lower body exercise that target your thigh and glute muscles, while also engaging your core for stability. You can modify the exercise by varying the step length, adding weights, or incorporating dynamic movements such as walking lunges or jumping lunges.
Burpee with Jump
Burpees with jumps are a great exercise for MMA fighters to build explosive power in their hips and legs. When you perform a burpee, you're opening and closing your hips, which helps develop flexibility. Additionally, the explosive movement of jumping up from the floor helps strengthen your glutes and hamstrings while strengthening your core muscles as well.
To perform a burpee with a jump, begin by standing with your feet shoulder-width apart. Lower your body into a squat position by bending your knees and keeping your back straight. Place your hands on the ground in front of you, shoulder-width apart. Jump both feet back simultaneously, extending your legs behind you and landing in a push-up position with your arms fully extended. Lower your chest to the ground by bending your arms, then push back up to the starting position. From the push-up position, explosively jump your feet forward, bringing them back to the squat position. Finally, jump upwards as high as you can, reaching your arms overhead. Land softly and repeat the sequence for the desired number of repetitions. Burpees with a jump are an intense and dynamic exercise that
Bear Crawl
The bear crawl is a great exercise for the upper body and core strength. It's also good for building your back muscles, which are important for MMA fighters because they can help you maintain proper posture when you're on your feet or in a grappling position. The bear crawl works out all of your arm and shoulder muscles as well, so it's an excellent choice if you want to build up those areas!
Bear Crawl: Start by getting down on all fours with your hands flat on the floor in front of you and knees bent at 90 degrees (or just below). Then lift one leg off the ground while keeping both arms straight--this will make it look like two bears are walking side-by-side across an imaginary landscape!
Conclusion
Bodyweight exercises are important to MMA fighters because they help build strength and endurance. They also improve flexibility, balance, coordination, and agility, which are all key components for successful fighting.
