MMA Training Workouts Exercises

MMA Training Workouts Exercises

MMA Training Workouts exercises

The fitness industry is well aware of the amazing bodies achieved by MMA fighters. Top MMA professional fighters such as Georges St-Pierre have super athletic, ripped and lean bodies and look terrific without the shirt on. But it’s not just about looking good for MMA fighters – it is about achieving super human strength, fitness, endurance and flexibility. That’s what they get from MMA training workouts exercises.

MMA training workouts exercises build agility and endurance and help a fighter survive a tough round during a fight when an opponent is mercilessly attacking them. These exercises build both aerobic and anaerobic systems and build a superior level of fitness. Let’s discuss how to take your fitness to the ultimate level with these amazing MMA training workouts exercises.


Every professional athlete, bodybuilder or fighter does pull-ups and MMA fighters are no different. Pull-ups not only strength the back, shouldersMMA Training Workouts Exercises and the arms, they also make the grip so much stronger. For an MMA fighter, a strong grip is crucial as well as a powerful back. Regular pull-ups give them the strength they seek so badly and are very easy to execute. You can perform pull-ups at home too by fixing a pull-up bar in the doorway.



MMA Training Workouts ExercisesPush-ups are the oldest exercise known to man. Even going as far back as the days of the Greek civilization, warriors were tested based on how many push-ups they could perform without breaking down. Push-ups are important for MMA fighters as they build tremendous strength in them and are a complete exercise that workout almost all parts of the body – core, glutes, shoulders, back, quads and arms. The best way to do push-ups is to be creative with them, do them on medicine balls, on bands or handstands.


Trap Bar Deadlifts

Trap bar deadlifts are so effective because of how the bar is aligned – the center of gravity of the bar is in line with the center of gravity of theMMA Training Workouts Exercises  athlete, which makes lifting heavier weights much easier, than in the case of a more common deadlift. Trap bar deadlifts help with optimal positioning and bracing which is so essential for strengthening of the core. They help with the quads and glutes as well, which helps during a fight.


MMA Training Workouts ExercisesStep-ups benefit both the upper and lower bodies. They offer much greater stability to the joints and superior strength to the core. Step-ups focus all the tension on the front foot by pulling the toe up on the trail foot. But you should be careful enough to decelerate in a controlled manner while returning back to the ground after each step-up.



Rope Climbing

Most of us have probably done rope climbing back in the high school gym. Rope climbing is quite simple – a rope is hung from the roof at thMMA Training Workouts Exercisese center of the gym and you are supposed to use all your strength and agility to climb to the top and then come back down. Do this repeatedly over months and feel the power rushing through your body, which serves you well during a fight.

Kettlebell Swings

MMA Training Workouts ExercisesKettlebell swings make the grip stronger, provide a more powerful hip extension – which is so important for a fighter and helps learn techniques for regulating breathing, which one needs during an intense fight.  Kettlebell swings are valuable additions to any MMA training workout program.



Power Rope Exercises

Power ropes help MMA fighters build enormous strength which is so useful when they are in non-advantageous positions, where their opponent has an edge over them. These MMA Training Workouts Exercisesexercises help athletes react faster and not to be restricted by the rigidity of their movements. They are always moving and flowing as they use the ropes, which is why power rope exercises are the most natural workouts out there.


I wish you all the best, and remember that if you have any questions or comments you can post them in the comments section at the bottom of any blog post. It’s great to hear from you.

Kind regards,

Founder of Mixed Martial Arts

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12 thoughts on “MMA Training Workouts Exercises

  1. I’ve been working out… lifting, cardio at least 4 times a week. I’m just now starting to think about this kind of training. I’m an over fifty gal in decent shape but have never been able to master the pull-up.Any tips?

    1. Hi Dsuter, well done, that´s the spirit. About the pull ups, you may want to try, to do only the maximum you can do to start, and when you are ready to the next level, you can try 3 sets of 15 pull-ups.
      Thanks for your comment.

  2. hi Emanuel
    this is a great set of exercises not only for MMA but also for everyone! I do MMA and do most of them, not really having realized the correlation between the exercises and the skills needed for MMA. I have not done rope climbing in forever but suspended push ups (on cables) are one of my favorite exercise. As well as kettle bell swings. I am not a fan of pull ups but do see the value in them. Thanks for the great suggestions!

    1. Hi Emily, I fully agree with you, this is a great set of exercises not only for MMA but also for everyone.
      I´m glad that you liked my website.
      Thanks for your comment.

      Best regards,

  3. Lynne

    Great article, thanks for sharing this info. I am interested in getting fit and toned so these exercises look like they might do the trick. I have tried doing push ups before and to be honest I have no strength at the moment! I suppose I should just start off slow and build up my strength instead of just avoiding doing them.

    1. Hi Lyne, this MMA training workouts exercises it will be a good choice for you to achieve a fit and toned body.
      About the push ups, you may only want to start doing, the maximum you can do, and when you feel that you are ready for the next level, you may try 3 sets of 15 push ups, to see how you feel!Don´t try to avoid them.
      Its a very important exercise.
      Thanks for your comment.

  4. Esteban

    I love working out and I do most of these exercises. I do want to try the rope exercise once and climbing up the rope as well. Unfortunately my gym doesn’t provide the ropes so I might have to improvise somehow.
    Any suggestions?
    Great site by the way!

    1. Hi Esteban, if you really want to do the Rope Climbing, the first thing you must do is,acquire a rope, and finding a place to practice, it can be at home, or asking at someone at the Gym, if you can practice there, or maybe a tree near you.
      I hope that I helped you.
      Thanks for your comment.

  5. Doug

    Great information. MMA is with out a doubt the most “in-shape” sport out there. In reading your post it seems as allot of the exercises revolve around core strengthening. I believe many people underestimate the importance of strengthening their core before jumping into more advanced exercise and weight training. A strong core will help minimize injury and optimize strength. You agree?

    1. Hi Doug, I fully agree with you when you say “A strong core will help minimize injury and optimize strength”.And yes, MMA is one of the most exigent sports out there.
      I´m glad that you liked my post.
      Thanks for your comment.

  6. Stephanie

    Hi Emanuel:

    This looks like a very useful article. I will have to show this to my spouse. I am sure he will learn much from it. My son used to do also do martial arts and really enjoyed it. Very useful tips. I like the power rope exercises.


    1. Hi Stephanie,
      I´m glad that you enjoyed my article.
      Thanks a lot for your comment.

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