This is one of the most popular and used MMA Workouts on the Web today with over 300,000 views on YouTube. I did while training at Tiger Muay Thai and MMA Academy in Phuket, Thailand.
I would usually go crazy and do this work out after my morning training sessions, just to exhaust myself to the fullest, or I would do this work out during the afternoon when it was hot..hot..hot!
This was a workout I did at Tiger Muay Thai and MMA Academy back in 2009 after one of my 1 on 1 Muay Thai session. (Imagine World Champion Muay Thai fighters holding pads and instructing you one on one for $600 baht ($16) per 1hr.)
I love this workout because it includes Plyometrics, Kettlebells, Bodyweight, Speed, Agility and Endurance. This is guaranteed to increase your strength, power, explosiveness and endurance; all needed for the typical MMA fighter, no matter what level you are at.
Both men and women can do this as well. I trained with a female and she even added in some crazy exercises of her own.
So try these workouts at your gym and start at the Beginner level and work your way to the championship circuit.
NOW IT’S YOUR TURN! GET IT DONE!
5 ROUNDS – 5 MINUTES EACH ROUND – 30 SECONDS PER EXERCISE – 2 MINUTE REST AFTER EACH ROUND
1. KB SNATCH R – 32 KGS
2. KB SNATCH L – 32 KGS
3. BENCH/BOX JUMPS
4. DOUBLE KB SQUATS – 24 KGS EACH
5. BENCH HOPS (BENCH SIDE TO SIDES)
6. PULL UPS
8. TIRE TUCK JUMPS
9. DUMBBELL PUNCHES – 10 POUNDS
10. SPINNING AS FAST AS YOU CAN WITH TENSION
3 ROUNDS – 3 MINUTES EACH – 30 SECONDS EACH EXERCISE – 2 MINUTE REST IN BETWEEN ROUNDS
1. TWO HANDED KB SWINGS 24 KGS (NOT SHOWN)
2. SIDE TO SIDE BENCH HOPS
3. PULL UPS
5. DUMBBELL PUNCHES – 10 LBS
6. SPINNING AS FAST AS YOU CAN WITH TENSION