If you have ever seen as much as an ad for MMA fights, then you know that these fighters are well-ripped. They may appear like bodybuilders but their muscle mass is not only for show, as you need to have solid stamina and endurance as well to last in the octagon. Have you ever wondered how does an MMA fighter’s training look like and which exercises they perform? The full list is quite long and some exercising routines are insanely difficult to perform but there are other ones that common folk can use to get jacked fast.
Skipping the rope might be a popular children-s game but this exercise is far from child’s play in terms of professional fitness. All you need for skipping is a suitable rope that is long enough to go over your head as you skip it. The trick is to use your wrists and not your arms to control the rope and you are the one setting the pace. For starters, it is recommendable that you skip the rope for 3 minutes, then rest one minute, and repeat the same procedure two more times. This exercise is an excellent cardio workout and it will help your heart never skip a beat again, pun intended.
The next exercise on our list is aimed at improving your endurance levels. All you need is kettlebell with an elongate grip that you get in front of you. Then you lean forward to grab it and swing it in front of you using the whole body. However, be careful not to put too much strain on your back, as your feet should bear the brunt of the weight. If the exercise is either too difficult or too easy for you, adjust the weight of the kettlebell. It is enough to do one set of 30 or so reps in order to increase your stamina and endurance.
The deadlift is deemed by many athletes as a hard exercise but it doesn’t have to be so. Like with the kettlebell, you have the possibility to use a barbell that weighs as much as you can lift. This exercise is the pinnacle of strength training so use it if you are aiming to increase your muscle mass. Stand above the barbell, grab it with both of your hands, shoulders wide apart, and start lifting. Lift slowly until the barbell reaches the level of your thighs and you are fully upright. Hold this position for a couple of seconds before you slowly return to the initial position. Three sets of 5 reps should account for a good workout session.
Sparing with a punching bag
Boxing might only appear to be violent but in reality, it’s a sport where brawl meets the brain. MMA fighters know this best, as they spend hours preparing their strategy before each new opponent they take. You don’t have to worry about other people, because sparing with a punching bag is more than enough to work your upper body muscles and improve your coordination. Some 20 minutes of boxing is more than enough in the beginning, as you take on a simple bag. In order to spice things up, you can get one of those cool-looking water punching bags that are the latest hit in martial arts sportswear industry.
The power of a box
Any boxer, kickboxer or an MMA fighter will tell you about the importance of footwork. That is why they work their legs all the time and these exercises are much simpler than you might first imagine. A simple sturdy box is all the gear you need. Stand in front of it, get into a quarter squat and propel yourself forward and upward in an explosive jump. Try to land as softly as possible in order to relive your ankles from any unnecessary strain.
When you are ready to step down, perform this move one leg at a time, as jumping backwards can cause you to lose balance. Since this exercise is demanding, do a single set of 10 reps. A box jump will definitely increase your flair and explosiveness. If you cannot find a box of a suitable size, you can always use the stairs as an alternative.
Speaking of explosive power exercises, a clap press-up fits the bill perfectly and it’s interesting to watch as well. Set your body into a press-up position with the shoulders wide apart and straighten your back. Instead of lifting your body, go a bit down before you push up explosively into the air, clapping your hands once you reach the highest point. There is no rest between clap press-ups so don’t stop clapping until you have completed at least ten of them.
Getting jacked fast is the dream of anyone new to fitness. When conventional exercise routines fail, you can always refer to MMA fighters for extra help. The sport they are involved is a mixture of different skills that require endurance, power, and flair in order to reach octagon stardom.