MMA fighters train all year long only taking a week or two of vacation or recovery time in-between fights. These training sessions can last anywhere between 2-4 hours a day and 5-6 days a week.
For more information on how to train like an MMA fighter, continue reading this article where we will be discussing the best forms of fighting and the exercises to take on an MMA opponent like a pro.
How Often Should You Train Like An MMA Fighter?
If you want to train like an MMA fighter you will need to set aside quite a bit of time at least 5-6 days a week.
On average Beginning MMA fighters will train for roughly 1-2 hours a day, gradually building stamina and strength and progressing up to as much as 3-4 hours a day when preparing for a fight.
Between matches, fighters will take a week or so off to rest up, then train an hour or two until the next fight is approaching, where they ramp their workouts up again.
Like any other professional sport, MMA training is part of the job and fighters will spend the day “working” towards improving their skills.
Breakdown Of Training For Each Martial Art
MMA or Mixed martial art is a very popular professional fighting style that combines multiple forms of fighting to outpower and outwit opponents, defeating them in a “street fight” type of match.
Although MMA fighting utilizes a wide variety of martial arts there are four core styles that are extremely helpful when training for the sport.
Brazilian Jiu-Jitsu
Brazilian Jiu-Jitsu is a great fighting style MMA professionals can look to for fighting skills and techniques to get their opponent to the ground swiftly, placing them into submissions without risking a strike to the face.
Jiu-Jitsu not only helps a fighter prepare for an upcoming match by making them physically stronger but also stronger mentally.
Brazilian Jiu-Jitsu utilizes weight lifting for strength training and other moves and fighting stances for flexibility and endurance.
Jiu-Jitsu exercises for MMA training:
- Bench press
- Deadlifts
- Barbell squats
- Mount ; Mount Escape
- Guillotine choke from standing (and escapes)
- Hip Thrust
Wrestling
Wresting is another great option when training for ground fighting. Using moves and skills provided through wrestling.
Wrestling teaches MMA fighters how to be aware and alert of their opponent and teaches them the art of grappling and joint locks to obtain submission holds.
Wrestling is one of the oldest forms of combat, training fighters for centuries and requiring ample physical and mental strength.
Wresting exercises for MMA training:
- Pull-ups
- Neck strengthening workouts
- Core workouts
- Push-ups
- Bodyweight squats
- Footwork
Karate
Karate does a fantastic job teaching MMA fighters the benefits of smooth and crisp moves. These moves involve open hand strikes and deliberate and powerful kicks.
Although MMA fighting may seem very chaotic and resemble more of a street fight aspect, it is actually well regulated and requires concentration as well as dedication, all that can be obtained through the practice of karate.
Karate exercises for MMA training:
- Plyo and jump training
- Squat jumps
- Speed squats
- Medicine ball throws
- Front and back kicks
Boxing
Bringing the art of boxing into your MMA training provides many benefits, including arm strengthening, improving footwork, and increasing response time.
When you are using boxing to train for an MMA match, you will learn how to perfect your punch and gain speed and agility to duck strikes from your opponent and avoid dangerous blows, keeping yourself on your feet.
Boxing exercises for MMA training:
- Practicing jabs, crosses, and hooks
- Slips
- Dodges
- Running
- Shuffles
Final Thoughts
Training like an MMA fighter is no easy task. It will take a lot of time, effort, energy, and mental and physical strength. These professional fighters spend a lot of time building endurance, speed, and skill and require a specific type of mindset and determination.
Logan
Hi, I've been an avid MMA fan all my life. I've been training in martial arts for the last 5 years and wanted to share some of the tips and tricks that I've picked up along the way to help to aspiring martial artists get started.
