This workout focuses on high-intensity intervals to improve cardiovascular fitness, power, and endurance – key components for success in Mixed Martial Arts (MMA).
Key Benefits:
Improved Cardiovascular Fitness: Develops the ability to work at high intensities for extended periods, crucial for handling the demands of MMA rounds.
Increased Power Output: Boosts explosive power and strength, essential for explosive movements like takedowns, strikes, and grappling exchanges.
Enhanced Endurance: Improves lactic acid tolerance, allowing you to maintain a high level of performance despite fatigue.
Improved Heart Rate Control: Develops the ability to quickly increase and decrease heart rate, crucial for adapting to the changing demands of an MMA fight.
Intensity:
Maintain high intensity throughout each exercise.
Workout Circuit (4-5 rounds): Choose between 3 to 5 movements
1. Shadow Boxing or Shadow Wrestling (1 minute): Focus on technique, speed, and agility.
2. Jump Rope (1 minute): High-intensity jump rope, aiming for speed and agility.
3. Bear Crawls (1 minute): Low-impact, full-body exercise that builds core strength and stability.
4. Ball Slams (1 minute): High-intensity, full-body exercise that builds core strength and explosiveness.
5. Airdyne Bike Sprints (1 minute): High-intensity sprints on a stationary Airdyne bike.
6. Rower Sprints (1 minute): High-intensity sprints on a stationary rower.
7. Sprints (1 minute): Short, explosive sprints (e.g., 40-yard sprints).
8. Static arm and lunging hold (1 minute): Full body low-impact endurance, Improves lactic acid tolerance,
Rest between rounds: 1 minute