Your Guide to Fitness Training in MMA

In general, MMA training can consist of drilling techniques, bag work, grappling and sparring. The training is normally done at a high intensity and usually lasts between 45-90 minutes in duration on average 3 times a week. A fit individual can work out longer, more vigorously and on a more regular basis.

MMA training normally fits in to a couple of categories.

Low to Moderate Impact MMA training – These include drilling techniques with your training partner, practicing punches and kicks on the punch bag or focus pads and doing lock flow drills with your grappling partner. Nearly anyone in reasonable health can engage in some low- to moderate-impact training.  Training at this intensity poses less risk for injury to muscle and bone and is suited to the average guy who wants to train 2-3 times a week for fun and fitness.

High-Impact MMA training – Activities that belong to this group include sparring with strikes, hard impact circuits, shin conditioning and hard grappling sparring. High-impact training should be performed on alternate days because it can be very taxing on your body. People who are overweight out of condition or have an injury or other medical problem should speak to the instructor before starting this type of training. High impact MMA training is for the type of person who’s competitive and wants to push their fitness to the limits.  This type of training is not for everyone. Being punched in the face with 4oz gloves can be very painful so think things through properly before attempting this type of training.

Here are some of the many MMA exercises you can do and because of the variety you have to choose from it can take the boredom out of doing it.

Circuit training is a popular form of MMA training because it requires little in terms of equipment or facilities. You can use body weight exercises like press ups and you can also add in fight specific exercises like shadow boxing or repetitions of high kicks. Circuit training is ideal for building strength, stamina and coordination.

Grappling can be a fun workout and also very fun. Grappling in MMA is wrestling and Jiu Jitsu based and is normally done wearing shorts and a rash guard. The rash guard helps prevent matt born diseases such as ring worm and it’s recommended that you wear one. With grappling training it can start by drilling techniques and then through the session get progressively harder and finishing with live sparring with your training partner.
         
Bag work and pad work involves using the punch bag and focus mitts. This can also be very fun and will give you an awesome workout. During your training on the bag or the mitts you will work on combinations of punches and working on punching power and speed of punches. This is also very good for hand eye coordination.

MMA training can be a fun and effective way to lose weight and get fit but you will need to train regularly and train smartly. Use your training wisely and on the days you’re not training rest and eat well  because this will help with your recovery from the hard sessions. Train hard fight easy!