Mma strength and conditioning workouts pdf

Overcoming their opponents with a killer combination of superior skill, conditioning and strength. Traditionally endurance training for combat sports of mixed martial arts has looked something like this. In this pdf ben will show you 6 of the top strength training exercises for our sport. Successful mma fighters are some of the toughest athletes in the world. In the first article in this series, i discussed priorities in training for mma and jiu jitsu and where conditioning fits in a training program. Doug has been a longtime jiu jitsu practitioner himself and has trained professional mma fighters, as well. The conditioning aspect of these workouts mimics that in a fight and your cardio endurance will go through the roof. For each of these exercises youll get a link to a howto video on youtube. Developing peak overall physical condition is the ultimate goal while training for power, explosiveness, strength, speed, agility and muscular endurance this is where metabolic conditioning workouts step up to the plate and deliver. Mma bodyweight workout combat conditioning youtube. However, weights and specific conditioning exercises can make a big difference and give you the edge if you utilise the gym correctly. Training guide ultimate mma strength and conditioning page 6 to progress your exercise program, work your way up to the top of the rep range. Dave hedges walks through the use of lower body strength training to enhance punching power.

Strong punches come from the shoulders, says the old school boxing coach, hit the deck and give me 50. Free strength and conditioning workouts designed for mma. If you noticed, all of the strength and conditioning workouts begin with legs, then move to upper body pull and upper body push exercises. Pushup 20 reps prisoner squat 20 reps pullup 10 reps walking or stationary lunge 10 each leg triceps bench or parallel bar dip 10 reps short sprint varied lengths ab crunch 20 reps. This routine takes a ton of mental fortitude to push through fatigue, which will develop the mental toughness you need to get through a brutal mma fight. For one, you are mimicking the true nature of your sport. The fact of the matter is that bjj is a physical sport of grabbing, wrestling, not to mention mental toughness. If youre looking to increase the strength and power of your punches by strengthening your arms and shoulders, you may be spinning your wheels. While the videos give much more detail and you can see the exercise being performed properly, the pdf manual is handy as a quick reference guide. Master manual ultimate mma strength and conditioning. Applying the nutrition tips and performing the workouts that this system offers. Ultimate mma strength and conditioning pdf exercise library. The ultimate mma strength and conditioning program is designed so that you only have to dedicate 2 workouts per week to your strength and conditioning program. Highlight of the fighter combat conditioning seminar run by funk roberts at tiger muay thai, mma and fitness academy in thailand.

Any good mma preparation program will include each of these elements. Zart says, the type of workouts i do with my mma athletes dont require any running or aerobic work, because theres no aerobic work done in a fight, only anaerobic. To win fights, or even make it through one or two rounds, fighters must possess a huge range of abilities. Take your fitness to the next level with these essential training resources.

I received a few requests from customers for a pdf version of the exercises, so i obliged and put it together. These drills are simply a piece of a much larger program. The hurricane metabolic conditioning workout routine to get an mma body. Everything, and i mean everything, has been perfected to work together to increase your strength, power, endurance and cardio. Strength and conditioning workout program for muay thai.

Strength endurance, strength hypertrophy, joint integrity, anaerobic alactic conditioning. However this advice could easily be utilized in other sports. Anybody who has seen an mma contest knows that the sport demands a complete balance of athleticism. Trx mma workout trx training program for fighters pdf. Ultimate mma strength and conditioning training guide pdf. The program is comprehensive because i teamed with sealgrinderpt to put this program together with the goal of creating the best program for fitness and fight performance that you can find on the web. When i talked to bjj players i ask are they doing strength and conditioning most say no. The kettlebell for fighter workouts were designed by kettlebell. Trx training and its use in mma pdf workout plan included physical preparation is essential part of effective training of martial arts. As i continue to do these specific workout routines, i will mix up the order in which i do the exercises to make sure everything is balanced. The hurricane metabolic conditioning workout routine to. In this article im going to combine conditioning in the weight room with mma training. As important as skill training is, if you don t have the strength and conditioning to utilize your skills, then you are useless.

Mma matches only last 1525 minutes, therefore high intensity interval training is the only way to improve endurance and conditioning the most common training mistake amongst fighters. In order to build elite level conditioning, fighters must have a solid aerobic base with a welldeveloped capacity for anaerobic efforts. Utilize exercises that are going to create the ability to be strong in situations that carry over in the cage. I put these kettlebell workouts together in an effort to help those fighters add strength and conditioning training to their already crazy training program. Thank you for downloading the kbell fighter mma workout series ebook. Training guide ultimate mma strength and conditioning. Funk ran some of the worlds top combat athletes through a. Crossfit combines strength and conditioning in fullbody functional movements, can be scaled to varying intensities, and is efficient in nature. Then increase the intensity, which will naturally decrease the number of reps you can perform and bring you back to the bottom of the range. All types of combat sports athletes, especially mma mixed martial arts and bjj brazilian jiu jitsu, need to build super strength and excellent conditioning to improve their fighting skills and stamina in the ring. The first cycle will focus on gpp in order to make you a better overall martial artist and prepare for competition.

The two most important things for amateur and professional fighters, when talking about their fitness level, are strength and conditioning. In part two, well discuss strength and power training and how to set up a basic strength and conditioning program. Ben has also been a guest on my podcast click here to listen to that interview. Fight camp conditioning is a product of innovative results, which reserves rights to all content within this pdf. Another awesome workout to check out is by adam zart who is the head of strength and conditioning at hayastanimb mixed martial arts school in charlotte, north carolina. This program contains 90 mma strength and conditioning workouts developed by myself and coach brad mcleod together for optimal fight performance.

The beginning of the offseason conditioning program to the april coaching sessions. This workout is designed to train your entire body in one session with a focus on strength and endurance. Maximum fitness levels can be generated by summer camp if. Upper body workouts will be on mondays and thursdays and lower body workouts will be on tuesdays and fridays. Maximal strength, speed strength, explosive power, sport specific conditioning. A powerful piece for sure, but a top strength and conditioning program will address many other areas.

A breakdown of phase one would look something like the example below. You didnt gain excess body fat during the first period. Pdf strength and conditioning considerations for mixed. Master manual ultimate mma strength and conditioning page 9 feb 2006 sick of the way the gym was run shady salespeople, i quit and start my own business with a friend providing inhome personal training. In order to make it to the top, fighters must be able to dominate inside the cage. Outside of being wellrounded, highly skilled martial artists, mma athletes must also have incredible endurance, strength, and power. Optional full body conditioning perform 3 rounds resting when necessary eventually building up to 5 rounds without rest. In order to get stronger, you cant be afraid to lift heavy weights, but you must also remember that if youre spending 46 days in the gym training combat sports skills, you cant handle the same lifting volume as a powerlifter or strength athlete that only trains strength.

Mma strength and conditioning workouts pdf eoua blog. The highintensity mma workout to build strength and. Explosive bodyweight strength and conditioning for. This is a oneyear program designed for combat athletes. Workout mma pdf pdf strength and conditioning considerations for mixed free strength and conditioning workouts designed for mma mma workout schedule pdf. You will have two heavy days for your upper body, two heavy days for you lower body and one lighter day that works the entire body. This program will be an entire year in length and its designed by seasoned martial arts trainer doug dupont. But you dont want to focus solely on a standard strength training program, since as an mma fighter, you have specific needs that must be taken into account, so i recommend you first go through 1 or 2 cycles of my ultimate mma strength and conditioning program, then progress to advanced mma power. A sportsman at competition or a person at real selfdefense in the street must be able to be as quick as possible but also must have maximal power. Learn how to get in shape faster than ever before with methods used by more than 30 top level mma pros. Crossfit is particularly suited to athletes training for mixed martial arts, kickboxing, brazilian jiujitsu, and other combat sports. Organized lifting workouts and supervised running sessions begin during this period. Strength endurance if you are getting in the clinch position for most of the fight, especially in the later rounds, then youre going to need your strength endurance. Whether you are in boxing, taekwondo, muay thai, kickboxing.