To be a good fighter, you need a combination of fighting skills, strength, endurance, and agility.
Whether you’re a seasoned MMA fighter or just starting out, incorporating the right exercises into your training routine is essential for achieving peak performance in the ring. With so many options to choose from, it can be overwhelming to determine which exercises are the most effective for improving your performance.
That’s why we’ve compiled a list of the top 10 exercises for MMA athletes, recommended by top coaches and fighters.
From explosive plyometrics to endurance-building cardio, these exercises will help you build the strength, speed, and stamina you need to dominate your opponents and take your MMA game to the next level.
These exercises won’t prevent you from getting your butt kicked, but they will help.
Best Exercises For MMA Athletes
These are the best strength training and cardio exercises to have you ready to kick butt!
Plyo Push-Ups
So, picture this: You’re in the middle of an intense MMA fight, and your opponent goes in for a takedown. You need to react quickly and explosively to defend yourself and gain the upper hand. This is where plyo push-ups come in!
Plyo push-ups are a supercharged version of the traditional push-up, combining explosive movements with upper body strength training. By pushing off the ground with explosive force, you can develop the power and speed needed to defend yourself against an opponent and react quickly in grappling situations.
But it’s not just about power and speed. Plyo push-ups also help to improve your reaction time and hand-eye coordination. By reacting quickly to the ground and springing back up with explosive force, you’re training your body to be more agile and nimble – essential qualities for mixed martial artists.
How to Perform Plyo Push-Ups
Start by getting into a push-up position with your hands slightly wider than shoulder width.
Lower your body towards the ground, then explosively drive off the ground using your arms, clapping in midair before quickly returning to the starting position.
Repeat for the desired number of repetitions
Banded Kettlebell Swings
Another great exercise for all athletes and MMA athletes is banded kettlebell swings
Banded kettlebell swings can be a very effective exercise for MMA fighters looking to improve their strength, power, and explosiveness. This exercise combines two great training tools, the kettlebell and resistance bands, to create a dynamic and challenging movement.
The kettlebell swing is a ballistic exercise that targets the entire posterior chain, including the glutes, hamstrings, and lower back. It also helps improve grip strength and cardiovascular endurance. Adding resistance bands to the kettlebell swing can increase the difficulty of the exercise and help develop explosiveness and power.
How to Perform:
Start by attaching a resistance band to a kettlebell and standing with your feet shoulder-width apart.
Hinge at the hips and take hold of the kettlebell in an overhand grip. Lift the kettlebell off the ground using your hips and legs, then swing it up and out until arm is fully extended.
Allow the weight of the kettlebell to pull your arms back down, then swing the kettlebell up and out again in an explosive movement.
Repeat for the desired number of repetitions.
Med Ball Throws
Medicine ball throws are a great exercise for all athletes including MMA fighters. This is because they improve explosive power in the upper body and core, which is crucial for generating power in strikes and grappling techniques.
There are several variations of med ball throws that can target different areas of the body. For example, overhead med ball slams work the shoulders, back, and core, while chest passes work the chest and triceps. Other med ball throws, such as rotational throws and side throws, work the obliques and improve rotational power.
In addition to improving power, med ball throws also improve coordination and proprioception, which is the body’s ability to sense its position and movement in space. This is important for MMA fighters who need to maintain balance and coordination while executing complex techniques.
When incorporating med ball throws into an MMA training program, it’s important to start with a light weight and gradually increase as strength and power improve. Med ball throws can be done as part of a warm-up or as a standalone exercise in a strength training session.
How to Perform:
There are many variations of med ball throws out there. Here are some of the most common:
Overhead med ball slams: Start by standing with your feet shoulder-width apart and holding a medicine ball above your head. Squat down, then explosively throw the med ball onto the ground, making sure to keep your arms extended and follow through with the movement.
Rotational med ball throws: Begin by standing with your feet shoulder-width apart and holding a medicine ball to one side of the body. Rotate the torso away from the ball, then explosively throw it across the body in a throwing motion. Typically the ball is thrown into a wall then you pick the ball up and repeat throwing the ball to opposite sides.
Deadlifts
Deadlifts are another solid exercise for MMA fighters. Sometimes in a fight, you will need to pick your opponent up off the ground. When that time comes you better be strong enough to do it or you will look like a fool.
Deadlifts are a great way to build lower body strength. Your legs, glutes, and lower back are all heavily recruited during this exercise, making it an incredibly effective way to build muscle and increase overall strength. And let’s face it, if you’re an MMA fighter, you need all the lower body strength you can get to execute those takedowns and power through your opponents.
But it’s not just about raw strength. Deadlifts also help to improve your overall athleticism by promoting better balance, coordination, and stability. By working your posterior chain (i.e., the muscles along the back of your body), deadlifts help you develop better posture and alignment, which can translate to more efficient movement in the ring.
How to Perform
Start by standing with your feet shoulder-width apart and a barbell resting on the ground in front of you. Keeping your back straight, bend at the knees and grab the barbell using an overhand grip.
Before lifting the weight off of the ground, take a deep breath to engage your core. This will help you maintain proper form and prevent injury.
Drive through your heels to stand up and lift the barbell off of the ground, extending your hips and knees at the top of the movement.
Lower the barbell back down and repeat for the desired number of repetitions. Always remember to keep good posture throughout each repetition—this is key
Burpees
Ah, burpees. The exercise that everyone loves to hate. It’s true, burpees are not the most popular exercise out there, but they are a highly effective one, especially for MMA fighters.
One of the reasons burpees are so hated is because they’re tough. Let’s face it, dropping down into a push-up position, jumping your feet back up to your hands, and then jumping straight up into the air is not easy. But that’s also what makes them so effective.
Burpees are a full-body exercise that work multiple muscle groups at once, including the chest, shoulders, arms, back, abs, glutes, and legs. By working so many muscle groups at once, burpees are a great exercise for improving overall athleticism and functional strength, both of which are important for MMA fighters.
But it’s not just about strength. Burpees are also a highly effective exercise for improving cardiovascular endurance. The high-intensity nature of the exercise can quickly elevate your heart rate and keep it elevated throughout the duration of the exercise. This can help you build the stamina and endurance you need to go the distance in the ring.
And let’s not forget about the mental benefits of burpees. As an MMA fighter, mental toughness is just as important as physical toughness. Burpees can be a challenging exercise both physically and mentally, but if you can push through the discomfort and keep going, you’ll develop mental toughness and discipline that can be invaluable in the ring.
How to Perform:
Start by standing with your feet shoulder-width apart and your arms at your sides.
Drop down into a squat position while bringing your hands to the ground in front of you.
Next, kick your legs out behind you so that you are in a push-up position and make sure your chest touches the ground.
Quickly jump your feet back up towards your hands and then jump straight up into the air, reaching your hands overhead.
Finally, return to the starting position and repeat for desired number of repetitions.
There are many burpee variations out there, but this is the most common one.
Box Jumps
Box jumps are another essential exercise for MMA fighters because they help to improve explosive power, speed, and agility, all of which are crucial for success in the ring.
One of the key benefits of box jumps for MMA fighters is their ability to improve explosive power. Explosive power is the ability to generate a large amount of force quickly, which is essential for executing powerful and explosive movements in the ring. Box jumps help to develop explosive power by challenging your muscles to generate force quickly and explosively.
Box jumps can also help to improve speed and agility, which are critical for MMA fighters who need to be able to move quickly and change direction on a dime. By performing box jumps, and other great plyometric exercises, you’re training your muscles to move quickly and with precision, which can help you react faster and more effectively in the ring.
How to Perform:
To perform a box jump, start by standing in front of the box with your feet shoulder-width apart
Bend at the knees and hips and swing your arms back as you lower into a squat position.
Then, quickly drive up through the legs and swing your arms forward to propel yourself onto the top of the box.
Once on the box, stand tall with your feet hip-width apart.
Step off the box and land softly on the ground before repeating for the desired number of repetitions.
Pull-ups/Chin-ups
Next up, pull-ups and chin-ups, two classic exercises that are essential for any MMA athlete looking to improve their strength and performance in the ring.
Pull-ups and chin-ups are compound exercises that work multiple muscle groups at once, including the back, shoulders, arms, and core. By working so many muscle groups at once, these exercises are highly effective for building overall upper body strength, which is essential for MMA fighters who need to be able to execute powerful strikes and grappling techniques.
But it’s not just about building strength. Pull-ups and chin-ups can also help to improve grip strength, which is critical for MMA fighters who need to be able to maintain a strong grip on their opponents. By gripping the bar and pulling yourself up, you’re challenging your grip strength in a way that can translate directly to the ring.
Another benefit of pull-ups and chin-ups is that they’re a bodyweight exercise, which means that they’re easily accessible and can be done just about anywhere. This makes them an ideal exercise for MMA fighters who may not always have access to a gym or other equipment.
How to Perform (as if you need to be told)
To perform a pull-up or chin-up, start by gripping the bar with an overhand grip. Alternatively, an underhand grip can be used for chin-ups.
Then, engage your core and drive your elbows down towards your sides to pull yourself up until your chin is above the bar.
Pause at the top for a brief second before slowly lowering yourself back down to the starting position.
Repeat for desired number of repetitions. Be sure to keep your body tight and controlled throughout the entire movement.
Jumping Rope
Jumping rope is one of the best exercises for MMA fighters who want to improve their conditioning, footwork, and coordination. Not only is it an effective cardiovascular exercise, but it also helps to develop fast-twitch muscle fibers, which are essential for explosive movements in the ring.
Jumping rope is an incredibly engaging exercise because it requires a lot of focus, coordination, and rhythm. When you’re jumping rope, you need to time your jumps just right and maintain a consistent rhythm, which can be challenging but also highly rewarding when you get into the flow.
Just like how jumping rope is an essential exercise for boxers. It only makes sense that jumping rope is also is for MMA fighters, since boxing is a big part of MMA.
How to Perform:
To perform a jumping rope exercise, start by standing with your feet shoulder-width apart and the rope behind you.
Grip the handles and swing the rope over your head so that it winds up in front of you.
Next, jump off both feet at the same time, using an alternating jumping pattern (i.e., left foot first, then right, etc.).
As you jump, be sure to keep your core tight and focus on maintaining a steady rhythm.
Continue jumping for the desired number of repetitions or time duration.
Jump Squats
Jump squats are a highly effective exercise for MMA fighters due to their ability to target multiple muscle groups and improve explosive power, lower body strength, endurance, and agility.
The jumping motion of the squat engages all the major muscle groups in the lower body, including the quads, hamstrings, glutes, and calves, which helps build the type of power needed for explosive takedowns, throws, and striking movements in MMA. Additionally, the high-intensity nature of the exercise can help increase an athlete’s anaerobic endurance, which is essential for maintaining a high level of intensity throughout the match, even when fatigued.
Jump squats require a high level of coordination and balance, making them an excellent exercise for improving agility and coordination. This increased agility can translate into better movement on the mat, making it easier to dodge punches, execute takedowns, and maneuver around the opponent.
How to Perform:
Start by standing with your feet shoulder-width apart
Lower into a squat position and then explosively drive through your heels to jump up as high as possible
Upon landing in the squat position, immediately sink back down
Repeat for desired number of repetitions
Running
If you want to be able to go the distance in an MMA match you are going to need to be in excellent cardiovascular shape. While there are many types of cardio exercises you can do, running is one of the best.
It is a great way to build up your endurance and stamina as well as improve your overall fitness level and body composition. Plus, it doesn’t require any special equipment and can be done virtually anywhere. You can just put on your grey sweatshirt and run around town like you are Rocky Balboa.
Over time, running can help to strengthen the heart and lungs, making it easier for the fighter to deliver oxygen to the muscles during intense training sessions or fights. Improved cardiovascular fitness also means that the fighter is less likely to fatigue quickly, allowing them to maintain their performance for longer periods of time.
Battle Ropes
Battle ropes are an excellent exercise for MMA fighters because they provide a full-body workout that targets multiple muscle groups at once, improving strength, power, and endurance. The fast-paced, high-intensity movements required to manipulate the ropes quickly elevate the heart rate, providing an intense cardiovascular workout that can help fighters build the stamina needed to perform at their best during training and competition.
Moreover, battle ropes can help to develop the key skills needed for MMA, such as grip strength, upper body and core strength, and explosiveness. A strong grip is essential for grappling and wrestling, while a powerful upper body can help fighters maintain their positions and control their opponents. Explosive movements, such as slams and whips, can help fighters generate power and force in their strikes.
But what makes battle ropes particularly engaging for MMA fighters is the endless variety of exercises that can be performed with them. Fighters can create a challenging and dynamic workout that keeps them motivated and engaged, whether they’re slamming the ropes into the ground, whipping them back and forth, or spiraling them around their body. Each movement requires focus, discipline, and determination, making it a mentally engaging exercise as well.
How to perform:
Start by standing in an athletic stance with your feet shoulder-width apart and your knees bent.
Grasp each end of the rope with both hands, making sure to keep your arms slightly bent.
Alternately slam the ropes into the ground, beginning with one arm and then alternating to the other.
Continue for desired number of repetitions.
Once you become comfortable with the basic exercise, you can begin to vary your movements by adding dynamic slams and whips.
Will These Exercises Make Me A Good MMA Fighter?
No. You must have actual fighting skills to be a good MMA Fighter. These exercises will help you condition your body and improve your overall fitness level, which can give you an edge in the ring.
However, no amount of exercise will make up for a lack of technique. You must also practice and perfect the art of fighting if you want to be successful as an MMA Fighter. The combination of physical conditioning and technical mastery is essential to becoming a competent and successful MMA Fighter.
Final Word
By incorporating the 10 best exercises for MMA athletes into your routine, you can improve your physical conditioning and develop the strength, power, and endurance needed to stay competitive in the ring.
These exercises will help build a strong foundation of fitness that can be built upon with more specific skill-based training. Combining physical conditioning with technical mastery is essential to becoming a successful MMA fighter. With the right exercises in your repertoire, you can reach your goals and get ready to fight!
Wayne Mutata is the owner of iTrainStudio and is dedicated to helping individuals reach their health and fitness goals. As a personal trainer, nutritionist, leader, and motivator, he brings light into the Studio every day and positively influences those around him. You can follow him on Facebook at @iTrainStudio and on Instagram at @iTrainWithWayne or @iTrainStudio.Lancaster. For a free consultation, visit theiTrainStudio website!
