With the huge variety of training methods that go into training for mixed martial arts, grappling, submission wrestling, muay thai and other combat activities, you may be wondering how to organize your training and conditioning into a weekly MMA workout routine.
Probably the best way to figure it out is by finding what already works for successful professional fighters and essentially copying what you can from them and then tweaking it to fit your own personal MMA training schedule and goals.
First off, you should realize that your weekly MMA workout routine will almost never be static. It will always change depending upon what stage you are in training. You simply cannot blast yourself week in and week out all the time. Sometimes you will just be on a maintenance workout routine. Other times you’ll be increasing the intensity of your workouts so your conditioning peaks right before a competition, fight or grappling tournament.
There are other times when you’ll want to gain muscle or lose fat. The point is that as your fight strategy changes, so do your conditioning workouts.
No matter what is going on, your weekly MMA workout schedule will be dynamic. However, the same same basic underlying priciples will always apply. Understand these basics will help you determine how to organize your workouts on a week to week basis.
One last thing to understand is that there is no special MMA workout schedule that will work like magic for you. There is more than one way to organize your training, and often times your workout schedule is secondarily built around your other training goals and plans.
There are some small subtle adjustments you can make that can pay huge dividends. For example, you can plan your hardest and most intense workouts towards the end of the week.
Why is this helpful?
Well, let’s say that you have a really hard week of training coming up where you’re wrestling and doing a lot of jiu jitsu technique work. If you do your most intense workout at the very beginning of the week, you’re going to find that you’re sore and exhausted for the rest of the week. Your most intense workout then interferes with the rest of your training, in this case your technical training.
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You would be better off doing your most intense workout, a hill sprint workout for example, at the end of the week, when you have a day or two of rest to recover.
This is one of many things to consider when you’re determing your weekly MMA workout routine.
Let’s just look at a couple MMA fighters and some sample workout schedules that they use or have used in the past. These schedules may not be exact, but they represent a close approximation of how these athletes train. Again remember that these training and workout schedules change.
Mario Sperry’s MMA Workout Routine:
Monday through Friday - Jiu Jitsu training during the day. Muay Thai training in the evening.
Conditioning Training 3x per week
Tuesday and Thursday wrestling.
Rich Franklin’s MMA Workout Routine
5x per week - Runs 20 to 25 minutes first thing in the morning
3x per week - 45 minute circuit routine using 10 exercises, both free weights and machines
Runs 30 second sprints three to ten times on the treadmill. Rests until fully recovered.
Uses sledgehammer training and sprints while pulling a tire
Now you get an idea of how two highly successful mixed martial artists organize their weekly MMA workouts into different routines throughout the week. You’ll notice that both of them do some form of circuit training two to three times per week and then do other conditioning workouts throughout the week. Hopefully this helps you understand how you might organize your workouts as well.
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