HOW TO GET IN COMBAT SHAPE

Many people want to train like an MMA superstar but don’t know where to start. I have you covered. The base of training for combat sports isn’t too different from traditional bodybuilding/powerlifting. The name of the game is to be as strong/explosive as you can while having a great gas tank.

To train like an MMA/Combat Athlete you have to drop the “bodybuilding” style of thinking. They usually train 2-3x a week weight training. There will be more of a focus on the big lifts and supplementing in accessory exercises to build up weak points. Some of the big lifts include front squats, single leg squats, cleans, push press, deadlifts, dips, pull ups, plyometrics, grip strength, sled work, and neck work. 

Here is a sample routine to follow:

Monday (Upper Body) 
•Weighted Dips - 3x6-8
•Weighted Pull Ups - 3x6-8
•Upright Rows - 3x8-10
•Face Pulls - 3x15-20
•Rope Climbs - 3 sets

Wednesday (Lower Body) 
•Cleans - 2-3x2-4
•Front Squat - 2-3x6-8 SUPERSET with weighted box jumps 2-3x3
•GHR - 3x8-10
•Farmers Carry - 3 sets (Heavy) (carry for 30 yards total)
•(Choose 1 of the following options - Hanging Leg Raises or Barbell Windshield Wipers ) 3 sets till failure. 

Friday (Full Body)
•Push Press - 3x4-6
•Single Leg Squat - 3x6-8
•Pendlay Row - 3x6-8
•Back Extension - 3x10-15
•(Choose 1 of the following - Plate Holds or Plate Flips 3 sets total. For the plate holds, hold them as long as you can. I recommend using bumper plate since they’re thicker. For plate flips, flip for 10 reps.)

What about conditioning? 

Generally, the athlete will already be getting the bulk of their conditioning work from all the sparring rounds and drilling they’d be doing during practices. The extra conditioning they’d be doing has to match the intense pace of how the fight will be. I recommend hill sprints 1x a week. 10 hill sprints with 30 sec rest in between. Cool off with either a light jog or jump rope.

Later in the week, pick 3-4 exercises and perform them in a circuit. Each exercise lasting from 30sec-1min. Sled push/pull, kettle bell swings, dumbbell thruster, tire flips, sledge hammer swings to a tire, and battle rope are all great options to choose from. After the circuit is complete cool off with shadow boxing/stance and motion.

Neck Training for MMA

Neck training is crucial for all combat sports. Having a thick neck can prevent you from either getting KO’d, choked out, or suffering serious injury. Usually, neck curls, neck extensions, and side neck raises performed 1-2x a week would do the trick for the normal gym goer. But, for combat athletes I also recommend including rotational neck work. This will allow you to absorb more force in the octagon. You can either do your neck training after your workouts or the days that you’re not weight training. 

For more in-depth information on how to get in “fight” shape get my Berserker program!

Program Includes:
•Main Program 
•Nutritional Guide (cutting/bulking/maintenance) 
•Recovery Manual 
•BONUS Workout Routines
And MUCH MORE

This is the perfect program for someone trying to get in the best shape of their life improving strength, size, and athletic performance.

Click on the “TRAINING PROGRAMS” tab above to LEVEL UP!