So what does MMA training consist of really? The answer to that question is actually quite big. Because no MMA fighter trains the same as the other one. And everyone got their opinion on what’s the wrong way to train and what’s the right way to train.
I do however feel like there are some essentials that you need to work on to become good at MMA. With this article, I will inform you of these essentials and also some alternative ways to train for MMA based on my own experience and some research.
A Good Start
I believe the best way to start MMA is by first learning grappling. This will allow you and your body to get used to 1 on 1 combat without getting punched in the face and also build strength and endurance. And just like the stand-up part of MMA, there are multiple different martial arts to choose between when it comes to the ground game. Brazilian Jiu-jitsu, Russian Sambo, Submission wrestling, catch wrestling and Judo are some of them. I don’t think it really matters which one to train as they all prepare you for the same thing.
Conditioning:
Depending on ground fitness level I believe different forms of Strength and endurance training are recommended. Crossfit is a really good way of training your overall fitness and will make you strong and durable. Fighters generally do strength training 3-4 times a week. And even though I believe that working out with your own bodyweight is to prefer. It is great to switch it up sometimes with heavy weights.
Stand-up:
After around 6 months of grappling, it might be a good idea to switch it up with some stand-up. Muay Thai and boxing are 2 good disciplines to train. Start switching between the grappling, stand-up and the conditioning. From here on you will start to build up your style of MMA and notice what type of training you respond best to. And where you need more work and less work.
Combining the Elements
After some time you should start combining everything into MMA. This is great to do by sparring a lot. Combine takedowns, clinches and striking to create your game. As time pass you will notice how you naturally adapt your game to the type of fighting your body type and psyche can do most efficiently. Therefore there is no typical way of training MMA as everybody has their own preferable style.
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Professional Fighters
As fighters become professional they need to start putting in more work to their training routine. As the money is pretty bad in the beginning most of them will need to have a normal 8-4 work in the day. Leaving little time over for fun and games.
Some fighters will train more and some fighters will train less depending on what their body needs. But typically they will have at least 90 minutes of martial arts training a day. And at least 60 more minutes a day to work on their conditioning in various forms. Also, quite a bit of time to work on their mental strength is common.
Typical strength and conditioning:
A very common way to work on strength is to build a circuit. I will give an example of a circuit here.
- Sledgehammer on tire for 90 seconds. rest 30 seconds.
This exercise is easy to perform as you simply swing a sledgehammer as you would with an axe on a big truck tire.
- Sprint 2*40 meters. rest 30 seconds
Sprint 40 meters then turn around and sprint the same distance back.
- pull-ups 1 minute. rest 30 seconds
Do as many pull-ups you can for 1 minute.
- Throw medicine ball for 1 minute. 30 seconds rest.
Throw a medicine ball straight up then pick it up from the floor and to the same thing again for 1 minute.
- Squats 1 minute
Do squats for 1 minute straight with whatever weight you can handle.
- Rest for 3-5 minutes and do the same thing all over again for a total of 3-5 sets.
Martial Art Training
Depending on what type of fighters it is. They will focus their martial arts training based on the way they fight. For example, if the fighter is mainly looking to take their opponent down and submit them. They will probably spend much of their time practicing Jiu-jitsu. And if the fighter prefers to fight standing up he/she will probably spend much time practicing Muay Thai or whatever discipline they prefer. But everyone will need to switch it up from time to time to work on their non-preferable skills.
Recovery
This type of training takes a big toll on your body. Most fighters spend a lot of time on recovery. Like cryotherapy, massages and rest. This is a very important part of longevity.
Mental Training
It is getting more and more common for fighters to hire a mental coach. Because the pressure to always deliver can be a little bit overwhelming and become a huge disturbance for fighters. As I believe 90 percent of a fighter’s abilities sits in his head. I believe it should be just as much emphasis put on the mental part as on the physical part. Mindfulness is a good way to learn how to direct your thoughts. Many pro fighters do mindfulness for that very reason.