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MMA – mixed martial arts – has quickly become one of the most popular style of fighting among both men and women. Training for any type of MMA competitions may seem like is a long and painful process. Because you are using many different types of techniques and working hard to get the best of your opponent you will need to dedicate a certain amount of hours every day of every week to training.

It is important to know that there are dozens of different methods to training for MMA – but this is one of the more painful and rewarding regimens that you can practice. This training style will help you to work out every part of your body and will include body building and cardio workouts.

Weight Training

To get the power you need from this workout lift weights that are low in reps. Perform high and fast reps with the weights. For example use 20 pound weights and do as many reps as you can within 40 seconds.


Running is a great way to build up your cardio – but it should not be your main focus. It is best to make a few long runs two or three times a week and do short walks during the other days. For a heavier workout you can use rubber bands while you sprint. These are very effective.

Olympic Lifts

During MMA competitions you will be moving around the whole time. In order to get a punch in or to take your opponent to the ground you will have to be quick. When doing Olympic lifting make sure not to use weights that are too heavy. Also make sure that a professional teaches you the proper way of doing them. Performing these in any wrong way can cause injury.


This type of exercise helps to mix cardio work outs with body weight exercises. Ensure that the circuit rounds are not less than the length of each round you will be fighting in. This exercise is also a great warm up.


It won’t do you any good to fight MMA if you do not know how to perform the different techniques and are unable to take any hits. The best way to learn is to find a partner or two that will spar with you and that knows how to fight MMA style. Remember during these sparring exercises to wear the proper MMA training gloves and mouthpiece to protect yourself from injuries.

One Response to “How To Train For MMA Competitions”

  1. Great info Naomi, the most important thing I can suggest is to get your cardio and muscle endurance in tip-top shape. The one in the best condition usually wins if it goes out of the first round.

    Posted by: Joe Hayes on on March 20th, 2009 at 12:26 pm.