MMA WorkoutsFighter demonstrating a roundhouse kick during an MMA training session

Explore our recommended MMA workouts used for MMA, Krav Maga, Muay Thai, and general conditioning at Bristol Titans.

Goal Setting

Achieving small, manageable goals can lead to significant progress. Here are some examples of goals you might consider:

  • Eat fruit and vegetables daily
  • Exercise at least four times a week
  • Limit news consumption
  • Take your vitamins regularly
  • Call a different friend each day to check in
  • Incorporate stretching into your routine
  • Practice meditation

Training Frequency

Aim to train at least 2 to 3 times a week if you’re just starting. For general health, 3 to 4 times a week is ideal, while experienced athletes may train up to 6 days a week. These workouts will focus on core strength, endurance, explosiveness, and skill development.

MMA Workouts

MMA Workout #1: High-Intensity Burner

This workout requires full power and speed. Reset into a good stance between each kick and twist your hips on every punch. Use Thai pads in class or a heavy bag when training alone.

  • 10 right kicks
  • 10 left kicks
  • 30 seconds sandbag burpees

Repeat for 10 rounds.

MMA Workout #2: Bodyweight Blast

This bodyweight workout increases your lactate threshold and explosive power.

  • Set 1: 10 burpees (chest to floor with a clap), 10 mountain climbers (full range), 10 tuck jumps (knees to chest)
  • Set 2: 25 reps of each exercise
  • Set 3: Back to 10 reps of each

Total reps: 90 burpees, 90 mountain climbers, and 90 tuck jumps.

MMA Workout #3: Kicking Power

This workout improves your kicking power and provides a solid core workout.

  • 10 right kicks
  • 10 left kicks
  • Rest for 30 seconds

Repeat for 10 rounds.

MMA Workout #4: Fighter’s Conditioning Circuit

5-minute round: Perform each station for a full minute at full power, with 60 seconds of rest between rounds.

  • Jab Cross Combinations (power shots)
  • Jab Cross Sprawl Knee
  • Thai Sit-ups (optional head strike)
  • Mountain Climbers
  • Thai Kicks (alternate in threes)

Complete 3 to 5 rounds.

MMA Workout #5: Running for Self-Defense

“It is better to avoid than to run, better to run than to de-escalate, better to de-escalate than to fight, and better to fight than to die.”

This workout incorporates running, an essential self-defense skill.

Round 1:

  • 25 burpees (chest to floor)
  • 400m run
  • 50 squats
  • 400m run

Repeat for a total of 3 rounds.

25 Metabolic Conditioning Workouts

Explore other workouts you may like:

Disclaimer

Consult a Professional: Before starting any new exercise program or workout routine, consult a qualified fitness professional or medical provider, especially if you have pre-existing health conditions or concerns. The workouts provided are for educational purposes only, and Bristol Titans assumes no liability for injuries or damages that may occur from following these workouts.

Note on Scaling Workouts

Scale According to Your Ability: Adjust the workouts to match your fitness level to avoid injury and ensure effective training. Beginners should reduce the number of repetitions or modify exercises as needed. As you progress, gradually increase the intensity and volume of your workouts.