An MMA Workout That Doesn’t Require Any Equipment

How to design an MMA workout without expensive equipment

Do you want to get in great shape for mixed martial arts? Well, I’m here to show you that you don’t need a bunch of expensive equipment to get a fantastic MMA workout. While sometimes it’s nice to have some basic equipment to work with, it’s important to know that you can get started today without anything other than your own bodyweight. You certainly don’t need an expensive gym membership.

The idea that you need some piece of expensive equipment or access to a fully loaded gym to get in a hard core MMA workout is really just a bunch of B.S. I picked up an MMA training DVD a few weeks ago and laughed when the instructor started using a piece of training equipment I had never seen before. The thing was huge and Im guessing it would cost several $1000’s to get one myself. Thanks for showing me something I will never be able to use!

So lets forget about the ridiculous training equipment and pretend for a moment that you don’t have access to such things because, in reality, you probably don’t. What kind of MMA related workout can you do then? Well, there are a ton of terrific options. In fact, there are several ways to really get a kick butt conditioning workout with nothing but your creative mind and your bodyweight.

More Practical MMA Workout Options

There are several reasons why it’s important to have non-equipment MMA workout options. First of all, bodyweight exercises can be performed almost anytime and almost anywhere. You might be out of town on a business trip. Or maybe you’re on vacation and sleeping in hotel rooms every night.

This has actually been the case with many fighters before. Especially when so many fighters make a living by traveling around and giving seminars. Do you think they stop at the local Gold’s gym in-between trips to the airport? Or do they lug around their giant piece of training equipment? Nonsense! Why would they go through any of that when they can train with their own bodyweight.

But even if you aren’t out of town, what if you’re are at home? Bodyweight workouts are still one of the best ways to train for MMA. You can use bodyweight exercises in your garage, in your backyard or even in your bedroom. At any time. Forget about driving to the gym or only working out when the gym is open. When you’re working out with your own bodyweight, you’re in control of everything.

But maybe you’re not convinced that you can get world class, kick-butt, combat conditioning on a budget, at home, and without any equipment. Then here’s something that might change your mind.

Real life backyard MMA workouts…

Judo Olympian Rhadi Ferguson and former Pride champion Vanderlei Silva both train in their backyards. Rickson Gracie also trains in his backyard. Rich Franklin trains in his basement. If these Mixed martial artists and grapplers can workout at home, you can too.

If you have some equipment around that you want to use, then go for it. But if you don’t, here’s what you can do.

Pick several explosive bodyweight exercises like squat thrusts, box jumps, squat jumps, plyometric pushups, handstand pushups, v-ups, etc. And perform them in a circuit style fashion, performing each exercise for no more than 20 to 30 seconds. Immediately begin the next exercise without any rest in-between.

Then continue in this fashion for several minutes.

If you want your workout to be specific to MMA, then aim for five minutes total without stopping.

Rest for one minute, then repeat the same circuit or a different one.

You should try to hit your entire body during each circuit. In a mixed martial arts fight or a grappling match, you are constantly using your entire body. So during your MMA workouts, its makes sense for you to train that way as well.

Your no-equipment MMA workouts do not have to end there. If you’re at a park or a school yard, mix several sprint intervals into your circuit routine as well.

Who else does this? How about guys like former middleweight champion Rich Franklin, Diego Sanchez and Oscar De La Hoya.

If you’re at the beach, you can do what a countless number of world class fighters and grapplers do. Run sprints in the sand. If there’s a hill, then you’re doing hill sprints in the sand.

Or do like Sean Sherk does and find a set of stairs and sprint up them as fast as you can. Or you can do like Mark Kerr and put on a weighted vest while doing stair sprints. Of course that requires a little bit of equipment, but either way, you get the point.

The options are really endless. And we haven’t even started talking about shadow boxing circuits, sprawls, and a number of other conditioning drills that require absolutely no equipment.

Don’t be fooled into thinking that you need some expensive piece of equipment for your training to work. It’s just simply not true.

Now you have no excuse not to get in a killer MMA workout, no matter where you are or what training equipment you have with you.

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