MMA Bodyweight Workout (The Most Powerful Workout On The Planet)

Don’t get me wrong, I love training with weight. Kettlebells, Dumbbells, Barbells, TRX, Sandbag, Resistance Bands you name it, I’ll use it!

Then I discovered the power of bodyweight training. It really started for me when I was training for my Muay Thai fight in Thailand in 2011.

At the start of my training camp, I was about 200lbs and my Kru (that’s a Muay Thai trainer) told me that I had to stop working out with weights because I was fighting at 175lbs. The last time I’d been 175lbs was 20 years earlier.

Needless to say I was a little reluctant but the task at hand was Muay Thai and the goal was set. So I started implementing metabolic bodyweight workouts to help with endurance, fat burn while keeping my muscle.

Sprint training for improve cardio and improve my anaerobic system and a ton of abs and core work. After just over 6 months of bodyweight training, along with Muay Thai, I could not believe how quickly I was able to get down to 175lbs but more shocking was I was stronger than before.

I actually gained lean muscle and improved my overall strength. When you have a moment check out this video I shot just after I won my fight in Thailand where I was pressing 100lbs dumbbells, which I was barely doing before I started bodyweight workouts.

So I am living testament to how powerful bodyweight training can be for combat and martial arts fighters, sports athletes and people that just want to burn fat while building lean muscle

Bodyweight training is not only great for burning fat and building lean muscle but it a real and legitimate way to get strong.

The practice of MMA and other combat sports involves multiple joint and muscular movements. As a simple example let’s look at the motion of throwing a punch. The fighter starts with legs using the rear foot to push up then thrusting the read hip forward, as this will generate the most power.

The energy from the thrust travels through your tight upper torso to your shoulder, your biceps and triceps, through your forearm and eventually to the intended target. Just consider for a moment all the movements required for one single punch. No imagine doing that over and over again.

That however is just one skill. What about shooting for takedowns or defending one movement around the ring/mat? We haven’t discussed what muscles are needed for continuous grappling on the ground or the cardiovascular endurance you need to strengthen so you don’t gas out.

The conditioning that you get throughout your technique and skill session is not nearly enough to develop the muscles, joints strength, cardio, endurance, power and explosiveness required to fulfill the requirements for a strong fight or tournament.

Plus your cardiovascular system lacks the vigorous drills it needs just to train at maximum effort let alone prepare for a fight. There are many deficiencies in the rudimentary exercises for your cardiovascular system, which will limit your energy level impacting your ability to really train.

Furthermore, it can lead to nagging injuries and can really slowdown or perhaps even halt you on your quest of becoming a better fighter. You become a better fighter by training hard, with passion. You need to train to be explosive and powerful, increase your cardiovascular fitness, muscular endurance and core strength.

Bodyweight training should be the foundation of all training. Bodyweight exercises have been proven to be highly effective. When you can master your bodyweight training then you will have more control over your body.

There is so much published information on the increase of “functional strength” as well as mobility, which is brought about by this type of training. They are fundamentally different from most weight training exercises because they engage muscle groups, which are often ignored in the gym, and transfer into more functional combat training.

Bodyweight training also teaches you how to use your body as a ‘single kinetic chain’, which translates to your combat sport. The movements in most martial arts involve multiple muscles and motions at the same time. You will also build much better pound for pound strength, real world functional strength, improved flexibility/range of motion and joints that are as strong as your muscles.

Bodyweight exercises are an invaluable tool for improving your neuromuscular coordination and conditioning. I will always incorporate some essential bodyweight exercises into my fighter programs. Your body is truly your greatest “piece of equipment,” and there is no membership fee required to use it. \

Whether you are fighting, just training or want to look like a fighter, the principles of bodyweight training can help you reach the condition and physical peak you have always dreamed of.

Here are some awesome Bodyweight only workouts specifically created for fighters to get into shape.

MMA Bodyweight Workout

Perform each exercise for 60 seconds of work followed by 15 seconds rest one after the other.
Rest for 60 seconds and repeat for 3 rounds
1. Knee Slap Burpees – 1:27
2. Grass Hopper (kick thru) Push Ups – 1:56
3. Reverse Lunge to Explosive Jump – 2:26
4. Abs Spring Ups – 2:58
5. Sprint and Press – 3:26
6. Table Top Hip Thrusts 3:53
7. Bear Crawls – 4:26
8. Double Low Squat Jumps – 4:48
9. Plank Builds – 5:18
10. Side to Side Shuffle Sprawls 5:42

Metabolic Bodyweight Workout for Fighters (Tiger Muay Thai)

Perform each exercise for 60 seconds of work followed by 15 seconds rest one after the other.
After you complete all 10 exercises, rest for 2 minutes and repeat for 3 rounds.
1. Bunny Hop Burpees
2. Abs Spring Ups
3. Low Explosive Lunges Explosive
4. MMA Push Ups
5. Stationary Sprints
6. Kick Outs
7. Kick Ups
8. Jump Squats
9. Plank Around the World
10. Combo Sprawls

Fighter Bodyweight Circuit

Perform as many reps of each exercise for 45 seconds of work followed by 15 seconds rest one after the other with no rest in between. After you complete all 10 exercises, rest for 90 seconds and repeat for 3 rounds

Exercise List
1. Mountain Climber Burpees
2. Abs Spring Ups
3. Reverse Lunge to Knee Strike
4. Spiderman Push Ups
5. Run and Punch
6. Sit Thrus
7. Bear Crawls
8. Jump Squats
9. Rotational Side Planks
10. Combo Sprawls

Do You Need A Bodyweight Program For Fighters To Help you Improve Your Cardio and Conditioning – CLICK HERE