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Out Of Control Cardio Workout For MMA!

Out Of Control Cardio Workout For MMA!

IMG_1744 by CrossFit On The Move

I just recently engaged in a fairly sick little cardio workout experiment to put my competing MMA fighters through. The premise of the workout certainly falls in line with my strength and conditioning philosophy and hinges on yet another use with the kettlebell. If you are interested in jacking up your heart rate while transforming your body into a chiseled rock of admiration then give this little training session a try.

MMA Cardio Workout…Or Just A Great Workout For Anyone!

A hard hitting cardio or cardio/strength training workout should be at the very center of every MMA training program.  This is why I wanted to show you this tremendous cardio training session that got my heart pounding.  Like I said at the beginning of this post this particular session falls directly in line with my strength and conditioning philosophy. My programs generally consists of combining exercises that alternate a push/pull movement or involvement of each of these movements in one fashion or another during just about every cardio/strength training session. The purpose is to fulfill every need of the body’s physical capability. This one training session certainly did just that!

Dynamic Warm Up:

High Leg Kicks, Skip Knees or A Skips, Lying Crossover Stretch, Scorpion Stretch, Inch Worms, and Lunges.

The Training Session:

Barbell Dead Lift 4 x 8 Medium resistance (1 minute rest between)

Kettlebell Snatches (32kg) 4 x 8 (each arm)

Superset with Burpee/Pull Up Combination 4 x 8

Bear Crawls 3 x 20 yards

Superset with rapid split lunge rotational med ball slams 3 x 10 (each side)

If you have enough gas left in the tank then feel free to crank out 3 x 10 squat jumps.

This particular training session combines a lot of lifting with some calisthenic, plyometric, and other related ballistic movements. The high energy output required to execute these particular types of drills will result in a significant elevation of your heart rate and respiration.  The workout consists of a good mix of different types of body movements which no doubt kept me physically guessing throughout the entire session.  I was constantly struggling at the beginning of each new drill. This is exactly what I was looking for because I wanted to ensure that my MMA guys and girls and other athletes would experience the same exact thing and they did.

If you are serious about jacking up your heart rate and getting in the best shape of your life then you’ve got to give this little training session a try! If you want to gain a more in depth understanding of my philosophy and training style then join my emailing list here for FREE!  Along with joining you will also receive my FREE training guide the 10 Step Method To Strength: Mastering The One Arm One Legged Push UP! I’ve got all kinds of killer kettlebell, cardio, and strength training tactics stored up for your benefit! Remember that most any fighter can train hard, but only the best train smart my friend.



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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