There’s no question that strength, flexibility, power, and explosiveness are all important for mixed martial artists. However, they all take the back seat when it comes to conditioning. Your MMA workout must have a heavy emphasis on conditioning because once your gas tank is empty, your strength, flexibility, and power don’t mean a whole lot.
Try this workout before you train, on its own or end of a session with it. This workout is very labour intensive and requires a lot of energy expenditure. I would start with a 3-4 km run before starting this with a good stretch afterward.
HURDLE JUMPS TO SPRINTS – 10 Total Rounds
Purpose of this workout is to jump over 4 hurdles off two feet and immediately sprint for 45-50 yards
Plyometrics Hurdles followed by 40 yard Sprints (walk back to the hurdles and explode!!!!!)
Set up 4 hurdles (Lebert Equalizer) so that you have enough room in between to continuously jump over each one. You will jump over each hurdle one of three ways:
Beginner – Jump over the hurdle. Stabilize the body and then proceed to jump over the next hurdle.
Moderate – Jump over the hurdle then take one or two double hops and jump over the next hurdle.
Advance – Continuously jump over the hurdles…
Funk Tip – Make sure you use your arms to help you explode over the hurdles
Running plays a great part in MMA and Thai boxing training, however its benefits are gained though an array of different running methods in order to develop leg strength, speed, endurance, stamina and develop good cardiovascular health.
Sprints develop explosive speed; it produces fast twitch muscle, which is good for executing fast kicks and reflexes
When sprinting, your breathing pattern should be rapid and deep so getting large volumes of oxygen into the lungs and the carbon dioxide that causes the lactic acid to be produced, out.
Now you have a new dimension to add to your MMA workouts. Apply this workout to your regime and you can have tremendous explosive conditioning as your ally every time you step into the ring or on the mat.
Your Friend and Coach