MMA Workouts

Here are some of our recommended MMA Workouts used for MMA, Krav Maga, Muay Thai and general conditioning by the Bristol Titans.

Goal setting:

Small goals add up. These don’t necessarily need to be fitness or training driven goals but other goals can be useful too: 

  • Eating fruit and veg every day
  • Making sure you exercise at least 4 times a week 
  • Cutting down on reading the news
  • Take your vitamins
  • Phoning a (different) friend once a day to check up on them
  • Stretching
  • Meditation
  • Heavy Bag training

Training Frequency

I would aim to train at least 2 to 3 times a week if you’re starting out.  3 – 4 times a week for general health and if you’re a beast (and know what you’re doing) then you can go for 6 days. These workouts will vary in toughness. There will be a good focus on core strength, endurance, explosiveness and of course skill. 

MMA Workout #1

This one is a real burner, you need to go full power and full speed on everything. Make sure to reset into a good stance between each kick and twist your hips on every punch. You can do this as a quick metabolic workout in your class using thai pads or as a finisher to a workout on your own using a heavy bag.

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

repeat for 10 rounds

MMA Workout #2

A pure bodyweight workout focusing on increasing your lactate threshold and explosive power.

  • 10 burpees – chest to floor and with a clap above your head
  • 10 mountain climbers – using full range of movement, stretch those legs out
  • 10 tuck jumps – jump up and hit your chest with your knees

Thats your first set. Your second set is the same set of exercises but now do 25 reps of each.

Third set is back down to 10 reps of each.

Then repeat.

So in total your reps will look like this: 10 / 25 / 10 / 10 / 25 / 10

Totals are 90 burpees, 90 mountain climbers and 90 tuck jumps.

MMA Workout #3

This will improve your kicking power as well as giving you a good core workout and improving your speed and power.

  • 10 right kicks
  • 10 left kicks
  • rest 30 seconds

repeat for 10 rounds

MMA Workout #4

Fighters Conditioning Circuit :

5 minute round:

Perform each station for a full minute at full power before moving on to the next

  • Jab Cross Combinations (power shots)
  • Jab Cross Sprawl Knee
  • Thai Sit ups – Head Strike Optional
  • Mountain Climbers
  • Thai Kicks – alternate in 3’s

60 secs per station, no rest between stations. 60 seconds rest between rounds. 3 – 5 rounds.

MMA Workout #5

A well known quote in self defence and martial arts circles (certainly in Krav Maga)  is that:

“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”

In that case workout 5 will include some running, running is a great form of self defence if you are on your own and able to make an escape then running is a good option. Make sure you practice it though!

Round 1

  • 25 burpees (chest to floor)
  • 400m run
  • 50 squats
  • 400m run
  • repeat for a total of 3 rounds.

25 Metabolic Conditioning Workouts

Other Workouts you may like: 

Kettlebell Workouts

Boxing Workouts

Krav Maga Workouts