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5 MMA Conditioning Workouts To Put Gas In Your Tank

5 MMA Conditioning Workouts To Put Gas In Your Tank

  1. Are you interested in optimizing your conditioning for martial arts and fighting? 
  2. Do you want to make sure you have plenty of gas in the tank after going the distance? 
  3. Do you want to condition yourself to speed up your recovery? 

I’m sure there’s no argument coming from you when talking about optimizing your MMA conditioning workouts. After all, when it comes to physical fitness MMA and fight conditioning produces the fittest athletes on the planet. I know you don’t  want to have an empty gas tank when going toe to toe with an opponent trying to remove your head from your shoulders. So today’s article is designed to help you to avoid such a scenario.

MMA Conditioning Workouts 

When it comes to training I like to keep my approach simple. I’ve always thought that I had a knack for making seemingly complex situations simple. When it comes to training this should be the case when it comes to your training approach. Now don’t confuse me referring to something as being simple with being easy. These are two different things.

When I refer to something as being simple I’m referring to the concept as being easy to grasp. You can easily grasp a concept, or understand how to put a plan into action, however understanding it and applying it are two different things.

So with the following workouts I want to make these simple in terms of you being able to grasp what to do. Just put these into practice and let’s give you an edge by putting more into your gas tank for fighting.

A few things to note:

In the following MMA conditioning workouts you will see the listed exercise and either a designated number of sets and reps, or time. So for instance, you might see an example like the following…

Example: Push-ups: 3×10

In this push-up example you have two numbers separated by an “x.” The first number designates the number of sets of that exercise you are to perform while the second mentioned number represents the number of repetitions you are to perform for that exercise.

In addition to this you may see the word superset. So with this scenario you would perform the first mentioned exercise and designated number of reps immediately followed by the second mentioned exercise and designated number of reps. This order would complete each superset. Consequently you want to continue this back and forth between the two exercises until you’ve completed all the sets and reps of the exercises listed.

In addition to this make sure you perform the following warm-up before each of the workouts to prime your body for movement. Mobility is important so don’t skip out because you feel it might not be necessary. It is necessary which is why I’ve included it here.

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Warm up:

Wrist circles: 10 clockwise 10 counterclockwise

Hip circles: 10 clockwise 10 counterclockwise

Ankle circles: 10 clockwise 10 counterclockwise

Stretch Kicks: 3×10 R&L leg

Hip flexor stretch: 1 minute R&L leg

Saddle stretch: 2 minutes

Workout #1: 


Jump rope: 10×3 minute rounds (So rest for 1 minute between each 3 minute interval).

Push-ups: 10×10 (So perform these push-ups immediately after your 3 minute jump rope interval during your 1 minute rest).


Workout #2:


Jumping jacks: 10×30=300

Push-ups: 10×10=100


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Workout #3:

Bodyweight squats: 10×20

Box jumps: 5×5


Workout #4: 


Bodyweight squats: 10×15=150

Push-ups: 10×15=150


Workout #5:


Kettlebell swings: 10×20=200

Push-ups: 10×10=100


MMA Conditioning Workouts: The Takeaway

To sum it up, strength development is very important, but at the end of the day you need to make sure you’re training to have the conditioning and fitness to go the distance. So for that reason these workouts will provide you a simple plan of approach to get you started on that path. Therefore don’t miss out on the opportunity.

Are you training to improve your MMA conditioning? 

So what workouts are you currently doing to improve your conditioning? 

Post up and share below in the comments. 

Also to get more updates make sure you give me a follow here on my Brandon Richey Fitness Instagram. 

To help you organize your strength exercises make sure you take advantage of my killer training programs here below! So the first is my new 30 Introductory HIIT Workouts training program. The second is my 90 Day MMA Strength and Conditioning Program.

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5 Unique Strength Drills To Enhance MMA Performance And Serious Fitness

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I'm a Certified Strength And Conditioning Specialist (CSCS) and author. I have had over 17 years experience in MMA fitness, strength and conditoning, and athletic performance for most every sport. As an author and specialist I've written close to a million words on fitness and strength. I'm also a Muay Thai practictioner and enjoy helping others to reach their peak potential through fitness and performance.

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