Workout - Circuit training for MMA fighters

- March 07, 2025

MMA Strength Training Circuit

🥋 Strength Training for MMA Fighters: Power, Explosiveness & Flexibility Circuit 💥

👊 Duration: 45-60 min

🔥 Goal: Develop strength, explosiveness, and flexibility to dominate in the octagon

🏋️‍♂️ Equipment: Dumbbells, kettlebell, pull-up bar, resistance band, body weight

⚡ Warm-up (10 min)

🔥 Mobility & Activation:

🦵 Cossack Squat (hip mobility) – 10 reps per side
🦵 Dynamic Kicks (front/back & lateral) – 10 reps per leg
💪 Shoulder & wrist circles – 30 sec
🏃 Shadow Boxing (with resistance bands) – 2 min

🔥 MAIN CIRCUIT: STRENGTH & EXPLOSIVENESS (5 ROUNDS)

⚠️ Perform exercises in sequence with 30 sec rest between each.

💀 Rest between rounds: 60 sec

1️⃣ Explosive Deadlift 🏋️‍♂️ – 5 reps
👉 Focus: Power transfer to hips and chest for strikes and takedowns
2️⃣ Plyometric Push-ups ✊ – 8 reps
👉 Develops arm speed and punching power
3️⃣ Kettlebell Jump Squats 🔥 – 8 reps
👉 Strengthens leg explosiveness for kicks and takedowns
4️⃣ Weighted or Explosive Pull-ups 💪 – 6 reps
👉 Essential for pulling strength in grappling
5️⃣ Battle Ropes (slams or waves) 🚀 – 30 sec
👉 Improves endurance and arm-shoulder coordination

🧘 COOL DOWN: FLEXIBILITY & MOBILITY (5 min)

1️⃣ Hip Stretch (deep lunge) – 30 sec per leg
2️⃣ Bridge Pose (improves back flexibility for grappling) – 30 sec
3️⃣ Pigeon Stretch (glute and hip stretch) – 30 sec per side
4️⃣ Dynamic Back & Shoulder Stretch – 30 sec

💥 This circuit is perfect for MMA fighters looking to enhance power, explosiveness, and mobility in a time-efficient way ⚡.

🔥 Try it out and feel the difference on the mat or in the octagon! 👊🥶

💬 Questions? Drop your feedback in the comments! ⬇️

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