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A Simple MMA Core Workout For Fight Performance

A Simple MMA Core Workout For Fight Performance

  1. Are you confused about how to improve your fitness and strengthen your body with an MMA core workout for fight performance and life in general?
  2. Are you interested in learning more about a simple and practical way to build your core strength for MMA and for life?
  3. Are you interested in an MMA core workout to help you build a lean athletic body that is fit for fighting?

A strong powerful core center is essential in the performance and execution of your MMA skills.  This is why I have included a simple, yet challenging MMA core workout here for you to perform in order to achieve a high level of athletic functionality along with helping you to develop some explosive athletic ability.

This MMA core workout provides some good insight into some basic strength and performance needs to help you with your fitness and training whether it be for improving your fight skills, or to just prepare you for life. Keep on reading if you are into results.

MMA Core Workout

The true function of your core is to effectively allow your trunk to engage in the movements of spinal flexion, spinal extension, spinal rotation, and of course spinal stability. These functions are essential to all humans, but are especially important when looking at you being able to do this in an optimal fashion during fight training.

It truly makes sense when you think about throwing a punch, a kick, or rolling through a grappling move to submit your opponent. In order to be competitive you’ve got to be mobile, strong, and able to express strength and athleticism when it matters most.

This particular workout is based on the assumption that your lifting technique and familiarity of the drills mentioned are up to speed. If you aren’t 110% sure about your technique, or if you need clarity on the following drills please make sure to keep reading all the way to the bottom about my 90 MMA Strength And Conditioning program. 

Begin By Warming Up Your Joints…

Warm Up:

4 Point Hip Stretch Series

Shoulder Rotation Palms To Face Drill

Crab To Reach 


Deadlift: Heavy 5×5 progressing heavier with each set!

Kettlebell Goblet Squat: 3×15 Moderately heavy to heavy (I use a 32kg for this particular drill)

Superset Weighted Step Ups: 3 x 5 (R&L leg)

Box Jumps: 3×7


The Takeaway From The Simple MMA Core Workout

Remember that quality always trumps quantity. The key to training for any sport is addressing basic foundational needs for the sport or event. Keep in mind that this involves an ever changing and growing effort.

Are you currently performing any of these exercises in your MMA core workout routine?

Are you incorporating any variation of big multi-joint lifts such as squats, deadlifts, or kettlebell swings into your training?

Please post up and share in the comments here below.

Also if you want to learn how to tie these together then make sure you check out my brand new 90 Day MMA Strength And Conditioning Program right here below! I guarantee it’ll get you into the best shape of your life, or I’ll give you your money back no questions asked.


It’s changing lives already!


Brandon Richey Fitness strength student David rolling in Jiu Jitsu after a solid MMA core workoutRelated Articles:

5 Exercises For MMA Fitness

3 Dynamic Kettlebell Movements For Optimal Mobility

5 Unique Strength Drills To Enhance MMA Performance And Serious Fitness

3 Top Conditioning And HIIT Workouts For MMA And Combat Fitness

3 Push Up Variations To Give You Knock Out Punching Power For MMA And Combat

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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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