Exercises For MMA Conditioning

Have you ever wondered what MMA fighters do to condition themselves for a big fight? There’s no real secret about it. Most of the movements are the same as what others do in the gym with some being modified to fit the specific purpose. The goal is to make the individual fit to go the distance if it ever comes down to it while increasing strength to dominate in the octagon. Boxing, Jiu-Jitsu, Muay-Thai, and kickboxing fighters do similar workouts. Due to the nature of mixed martial arts, the training borrows from each of these disciplines to create a solid all-around fighter. Below are some of the exercises:

Kettlebell Swings

The kettlebell is placed in front, supported by two hands on the top part of the handle. Bend the knees a little bit and lower the kettlebell slightly while swinging it to the back. This should generate momentum such that it eventually swings to the front. Thrust forward with the hips and keep the arms straight throughout. The weight can be varied to increase the challenge, as can the speed of the swings. This is a full-body workout that uses the arms, legs, back, and core muscles. Check your form throughout the exercise to make sure that you are doing it correctly.


This is a favorite workout among lots of fitness professionals because it’s explosive and definitely challenging. If you don’t have lots of time to exercise, then this can be used to keep yourself fit within just a few minutes. It is actually two exercises in one. The first part requires you to be horizontal to the ground and perform a full push-up. Then you will have to stand up and jump as high as you can. Drop back down and repeat the movements. The addition of the jump makes this a great plyometric exercise that strengthens the legs while getting the heart rate high up.


Performing lunges will give you stronger legs and glutes. This has many variations but the most common one is pretty straightforward. Stand up straight with your arms to your waist. Lunge forward with one foot while the other stays in place. Lower yourself down until the thigh is almost parallel to the ground while the knee on the other leg is almost touching the ground. Hold for a second and push through your legs until you can stand back up. Switch legs and move forward with the other one. You could also do walking lunges which require you to keep moving forward when switching sides in a continuous motion.

Mountain Climbers

In this exercise, you should go horizontal as if you were going to do a push-up. Instead of dropping down, however, you should maintain your extended hands while your legs move inward one at a time. It will be as if you were climbing a mountain in the horizontal position using your legs to push. This is a good core workout. The lower abs and hip flexors will be especially targeted. For variation, you can twist your body as your knee tucks in such that it goes the opposite direction. Do the same for the other leg.

Dumbbell Rows

This is a pretty simple exercise that works on the arms and the upper back. Imagine the motion of a rower on a boat — the rhythmic motion of his hands as he takes the paddle into the waters. There are no bodies of water in the gym to offer resistance but gravity is everywhere. Take advantage of this by picking up a dumbbell with one arm and letting it fall to your side. Find a cushioned bench and put one knee on it while using the free hand as an anchor for balance. Your back should be arched such that your chest is almost parallel to the ground. Lift the dumbbell to your side, hold, and drop it back down.

Bicycle Kicks

Lay on your back on a cushioned surface. A yoga mat will be good but you may need more padding if it is not that thick. This is to protect your back and make you more comfortable. Put your hands on either side of your head. Lift it up from the ground. Raise your legs at about a 45-degree angle with knees bent. Mimic the motion of riding a bike. As you pedal, one leg will be extended while the other is bent. The switch should happen seamlessly. You can also make your knees touch the opposite elbow per repetition.

Ball Roll-Ups

You will need an exercise ball for this. Most gyms have them. You can also get one cheap online or in fitness stores. Down drop as if you were going to do a push-up. Place your feet at the top of the ball. Pull the ball forward with your feet while you bend your knees inward at the same time. It should roll smoothly and your body should stay straight from head to lower back.

After conditioning, work on your striking and grappling moves. Get your training equipment at grapplingdummies2018.com.

Types Of Boxing Punches

Boxing can seem simple on the outside. Some people think that you just aim at your opponent and let your hands go. Of course, things aren’t that easy when you’re faced with a moving target that can hit you back. You need to protect yourself at all times like the referee always says, while looking for openings to go on the attack. Split-second decisions can spell the difference between a win and a loss. You also have to know which types of punches to throw depending on the situation. We’ll discuss four of them below:


This is the most common punch thrown by most boxers. You use your leading hand, extending it quickly from the guard position and pulling back. The jab is highly versatile as it can be used in a lot of situations. It is often used in the early rounds to measure the distance to the opponent. Fighters try to figure out exactly where they need to be to connect when it’s time to go on the attack. There usually isn’t much power used for this punch but it can break rhythms and set up the big punches. Learning how to jab is a must.


This is the actual power punch for most boxers. You will use your rear hand, generally the dominant hand, from the guard position. You will need to put your weight into it for the punch to be effective. There must be considerable rotation around the hips. The feet must be planted firmly on the ground with the legs helping to transfer power along the kinetic chain. You should get a good extension from feet to fist. Sometimes the announcers will refer to this as a straight punch so just be aware that they are the same thing.


This is anything but straight. As the name implies, the punch will follow the shape of a hook. Your hand will loop at the sides with the torso getting its momentum by rotating slightly in one way and pushing the power back the other way. This can be very effective if the guard is down on the side of the head or the body. If the opponent is focused on blocking frontal shots, then change tactics and go off to the sides. You can also pack a lot of power in this punch if you are able to use your body well, contorting it and letting go like a spring. It’s best to step into it using your lead leg.


This is not as commonly used as the others but it can be devastating when deployed at the right time. Instead of punching straight or hooking to the sides, this one requires you to punch up. This will not be effective when your opponent is keeping his distance but it will be a fantastic tool if you are frequently getting entangled. For instance, you might have been pinned into a corner or against the ropes. Throw a punch from below right to the chin where he isn’t expecting to get hit. It’s great for short fighters who are facing taller opponents, especially if that person is always hunching forward.


In actual matches, the fighters will want to throw a combination of punches instead of single shots. It could be a one-two combination of a jab and a cross or a jab and hook. The initial punch provides a distraction while the power punch is being set up. The combo could be three or more in a barrage like some fighters are known to do. In his prime, The Pacman was known to thrown more than 10 punches at a time from all angles. This led his opponents to say that it was like fighting two people inside the ring given the volume of the attacks.

These combinations need to be practiced religiously inside the gym so that muscle memory can take over during crunch time. They are honed through countless sessions with the heavy bag and the mitts. Things may be slow at first but you can pick up speed as you get familiar and comfortable with the movements. Get the equipment you need for boxing and kickboxing practice at http://bestboxinggear.com.