The MMA Total Body Workout

(Last Updated On: May 16, 2020)

When you think {The Athletic Build}, many athletes from various sports come to mind….for me as a specialized trainer there is one breed of athlete that sticks out more than any other. I will go as far as saying they are usually the most versatile athletes that I have the pleasure of training. Allow me to introduce myself. I am Wayne Mutata, a specialized trainer from Zimbabwe. For those of you unfamiliar to the term Specialized Trainer, I will explain. Specialized refers to the fact that I train various athletes with various training techniques and training principles to increase UHP (Ultimate Human Performance). Ultimate human performance is when you take an individual and make them reach their limits in various aspects, not limit in the sense of collapsing. Limit refers to making the person be able to perform at their absolute threshold without exceeding physical limits, think the best you. Most people that workout are either strong from lifting, or have endurance from running. In the case of athletes, they need to perform the best they possibly can at each of these aspects and more. What I do is make an overall complete circle and balance it all out, except I do it with athletes. They go through numerous training programs I have designed specifically for them keeping in mind their body types and sports specifics. Specialized training previously was referred to as Super training…I know scary huh. Nothing to be scared of now let’s get back to the athletes I was about to tell you about. I began with stating their versatility is unmatched by any other athletes. A bold statement I know, but they can back it up. I am talking about, Mixed Martial Artist or commonly known as Cage fighters.

MMA training Workout

Mixed martial artists, who in my opinion are by far some of the toughest athletes in the world due to the fact that not only do they have to be conditioned, but they also need to have the strength of a bodybuilder. Let’s not forget they have to protect themselves at all times while trying to attack their opponent. Over the years I have been asked what sort of training program I use for the fighters I work with. Below I have put together a sample workout that incorporates key factors of MMA namely speed, agility, power, endurance, hypertrophy, as well as flexibility. Here is the First sample of one of the workouts I have used for fighters that have come into the McMillan training facility in Lancaster, Pa. Namely, Dennis Bermudez, Alicia Haag, Razak Al Hassan, and Mike Serranno just to name a few. I was fortunate enough to have the chance to workout with Louie Simmons of Westside Barbell, and was shown by him how important strength is to MMA and learned a few tricks to help with increasing power. It is with great pleasure I give you the “No Mercy” workout, named after MMA fighter Mike Serrano of Integrated Combat Sports. This workout is not strictly for fighters, so if you want to get fighter fit give it a go.

*Begin with the warm up

1 min mountain climbers

1 min clap jacks

1 min monster jumps

30-second gladiator push up

30-second plyo push-up.


*The workout below is called ‘No Mercy’after Mike ‘NO Mercy’, Serranno who trains at Integrated Combat Sports under Jim enjoy!

Begin with prowler loop 1 round

10 TRX pikes

Mountain climber with 10lb plates 1min

10 TRX pikes

Prowler suicide 40 yards split to 4 cones

2min Break

Prowler loop 2 rounds

Band kettlebell swings 50 reps

1min alternating band shoulder throws with 35lb sandbag

1min jumping lunges, holding 35lb sandbag and bands

2 min break

*The video below has examples of all of the exercises listed, enjoy.

 Barbell Deadlift for this you have to lift the weight of your opponent if you’re doing this for fun go 85 percent of your body weight if you’re not new to lifting. If you are new start with 50 percent and work your weight up no more than twenty pounds a session. Deadlift as many times as you can for the duration of a 2 or 3 min round. Make sure you total your reps and compare each time you use the program. Your numbers should go up do this once or twice a week for a month and the next workout entitled; ‘The Gladiator’ will be ready.Till then enjoy the journey.

Any Questions email me at, will gladly send you clips of the exercises