Are you looking for the perfect MMA training workout? Do you find yourself wondering what type of physical training mixed martial arts fighters like Fedor Emelianenko and Chuck Liddell do?
If so, then this article will spoon feed you the exact information you are looking for.
Right out of the gate, you should realize that no perfect MMA workout actually exists. Many people out there are looking for a “magic bullet” that will transform them into their favorite mixed martial artists. Unfortunately, it’s not that simple.
But all hope is not lost. If you continue reading, you’ll discover a few fundamental mma workout priciples that you can easily start following today.
If you are looking for Fedor’s workout, or Sean Sherk’s workout, or any other fighter’s workout, you won’t find one.
Why not?
Because these fighters use many workouts to complement their training. A high-level mixed martial artist never uses just one workout. Most top MMA fighters have many workouts, many conditioning exercises, and many training drills.
If you saw Sean Sherk on UFC All Access, you saw the huge variety of exercises and training methods he uses. He combines these training drills into many separate workouts performed throughout the week.
You may have seen Sean Sherk running sprints up stairs. He also went through a grueling circuit routine that included sledgehammer training, rope climbing, and a wide variety of other conditioning drills. He also used boxing and wrestling drills as conditioning workouts.
On top of that, it’s very likely that he uses more training workouts that weren’t captured on film.
Why Have Multiple MMA Training Workouts?
Having multiple workouts in your training toolbox is especially important for mixed martial artists. Fighting, mixed martial arts, and many other combat sports are very dynamic. You need to have explosive power, endurance, conditioning, strength, as well as a host of other physical attributes.
Therefore, MMA requires many different workouts, training drills, and physical conditioning methods in order to give your body that all-around conditioning from head to toe. Having a variety of workouts will condition you body in a variety of ways.
So the magic bullet, if there is one, really lies in finding an excellent routine, not the perfect workout. When I say “routine”, I am talking about a combination of several workouts performed over a period of time. This includes a combination of different training methods, workouts, conditioning drills, running, sprints, bodyweight training, and so on.
What Does an Excellent Mixed Martial Arts Training Workout Look Like?
One of the most effective MMA training workouts you can use is a circuit training workout. More specifically, a workout that consists of several drills performed in five minute intervals. This is very similar to Sean Sherk’s “caveman” workout. Performing your workouts in this style trains your body so that you can compete at a very high intensity level for five minutes at a time.
Why five minutes? Because most mixed martial arts fights have five minute rounds.
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If you’re training for ten minute rounds, or three minute rounds, simply adjust the length of your intervals accordingly.
But for the sake of simplicity, we will assume that you are training for five minute rounds.
Each five minute circuit should use a variety of exercises to make sure you condition your body in many different ways.
There is no “cure all” circuit. Just as every round of a fight is different, so should your circuits be. You can use a huge variety of circuits with a host of different exercises and training drills. There are so many options that you might actually change your circuits every single workout.
These circuit-style workouts for MMA can be performed two or three days a week. Any more than that, and you’re likely to overtrain. Each training session should last anywhere from 15 minutes to 30 minutes.
While these workouts don’t last very long, they are great for developing your full body conditioning. These short, but very intense workouts, are a vital part of your overall workout and MMA training schedule. You will find several detailed examples of MMA specific circuits and other workout information in the training articles on this site.
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