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MMA Endurance Workout

Condition yourself to last five brutal rounds in the Octagon and beyond.
Jennifer Pottheiser

Having incredible endurance means being able to work hard for a long period—without punking out or puking. For mixed martial arts (MMA) fighters, it's the most important physical skill you can have (after the martial arts technique itself). For the rest of us, endurance training is the ideal way to become leaner, more durable, and mentally unflappable.

That's where this program comes in. It's the equivalent of what pro MMA athletes do to prepare for battles in the UFC. Survive these sessions, and you'll move faster, look better, and feel endlessly energetic. Best of all, you'll be able to apply those gains to other pursuits. That's important whether you're training for a fight in the UFC or just your regular weekly bout with those morons in the office.

 

Target Muscles:

Upper back and shoulders. Glutes and hamstrings. Calves

 

Why It Works:

Our program is designed so you'll move through exercises like a fighter through different attacks — fast and powerfully. Some exercises (particularly the isometric bench press and suspended inverted row) even mimic specific moments in fights, such as when you're holding an opponent and then must explode with a kick, punch, or throw despite being fatigued. Even if you never find yourself in a fight in real life, training your body to be powerful when tired will do a lot for your muscle gains and overall caloric expenditure (you'll get leaner), not to mention your mental toughness.

 

 

Workout Level:

Intermediate

 

 

Frequency:

Perform Workouts I, II and III once per week, resting at least a day between each session.

 

 

Time Needed:

30 minutes

 

 

Our Strategy:

If exercises are labeled with a number and a letter (1a, 1b, etc.) they should be performed in sequence, one after the other with no rest. Repeat that grouping until all the prescribed sets are complete. Workout 2 should be done as a circuit. Complete one set of each exercise, one after the other without rest and repeat as prescribed. For exercises that prescribe multiple reps (ex. 5, 3, 3), perform the first number on your first set, the second number on your second set, and so on. Repeat as directed.

 

Workouts

 

 

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