Online Gym

Look at the average mixed martial artist and UFC fighter and you will see a well oiled fighting machine capable of striking, wrestling and submitting an opponent into defeat. With all the skills in the world there is one thing that really separates a good fight from a great fighter – conditioning. UFC competitors are known for their explosive power, blazing speed and non-stop endurance, just take a look at famous UFC fighters like Randy Couture, Sean Sherk, Anderson Silva and Rich Franklin and you will see that these guys train their conditioning to the maximum.

To get optimal results from this workout, you will need to give it your all remembering to do this workout 3 times a week on top of your training and cardio session. This workout will give you the conditioning to win your next fight, here it is:

Warm Up – 5 minutes light jog, 5 minutes moving all your body parts, focusing on your joints, especially shoulders, hips, knees, wrists and ankles.

Exercise Set #1 – BodyWeight Workout – 10 minutes

Minute 1 – Burpees
Minute 2 – Close Grip Pushups
Minute 3 – Jump Squats
Minute 4 – Jumping Jacks
Minute 5 – Mountain Climbers
Minute 6 – Burpees
Minute 7 – Wide Grip Pushups
Minute 8 – BJJ Get up drill (lay down on back and stand up quickly then go back)
Minute 9 – Standing Knee Raises (do this as quick as you can holding your neck)
Minute 10 – burpees

Rest for 3 minutes

Exercise Set #2 – Equipment Workout – Free Weights, Swiss Ball, Medicine Ball – 10 minutes

Minute 1 – Barbell Squats
Minute 2 – Barbell Deadlifts
Minute 3 – Swiss Ball Pushups
Minute 4 – Medicine Ball Smashes (raise over head and throw onto ground as hard as you can)
Minute 5 – Barbell Clean and Presses
Minute 6 – Dumbbell Punches (Punch with Dumbbells into the air, focus on technique)
Minute 7 – Swiss Ball Dumbbell Flyes (keep feet together)
Minute 8 – Barbell Lunges
Minute 9 – Dumbbell Turkish Getup
Minute 10 – Burpees with Dumbbells

Rest for 3 minutes

Exercise Set #3 – Cardio Training – Skipping Rope, Treadmill – 10 Minutes

Minute 1 – Speed Skipping
Minute 2 – Treadmill Sprint Flat Incline
Minute 3 – Jumping Jacks
Minute 4 – Treadmill Sprint Full Incline
Minute 5 – Speed Skipping
Minute 6 – Treadmill Sprint Full Incline
Minute 7 – Mountain Climbers
Minute 8 – Speed Skipping
Minute 9 – Treadmill Sprint Full Incline
Minute 10 – Burpees

After finishing this extremely hard MMA workout you will need to cool down, go to a treadmill or jog outside for 10 minutes lightly, after you have finished you should stretch for 15 minutes as to help increase flexibility. This workout is really hard and an advanced workout even for the fittest of MMA athletes.

You will need to eat a good meal after this workout containing protein, carbs and vegetables as to help you recover as your body is going to be beat and will need the nutrients to get back to form again. This workout is made for serious MMA competitors as a quick conditioning workout that will get a fighter ready for the cage or ring.

If you want to be a serious MMA competitor, gain power and cardio, as well as get into MMA shape, then you should try this workout as it will get you into UFC shape and give you the gift of MMA fitness.