MMA workouts consist of Brazilian Jiu Jitsu, No Holds Barred (NHB) Fighting, Boxing, Kickboxing, Thai Boxing, Wrestling, Weight Training, Etc.
This article is targeted to those looking to learn about MMA techniques, training, and tips. Read on, and prepare to become a fighter yourself.
Brazilian Jiu-Jitsu:
Often referred to as Gracie Jiu-Jitsu, this form of martial arts focuses on grappling, submissions, and ground fighting. In MMA competition, fighters look to gain a dominant position on their opponents, in order to lock in submissions, and/or strike their opponents. This is done with proper technique, and the correct use of ones arms, legs, and hips.
The Guard/Mount Positions:
Below are lists of the guard/mount positions that need to be practiced.
Top Guard Position
Click Image To Enlarge.(Coming Soon)
Top Guard Position.
On One Foot (Coming Soon)
Click Image To Enlarge.(Coming Soon)
On One Foot.
On Two Feet
Click Image To Enlarge.(Coming Soon)
On Two Feet.
Side Mount Position
Side Mount
Click Image To Enlarge.(Coming Soon)
Side Mount Position.
Head and Arm Control
Click Image To Enlarge.(Coming Soon)
Head and Arm Control.
Knee in Stomach
Click Image To Enlarge.(Coming Soon)
Knee in Stomach.
The Mount Position
Click Image To Enlarge.(Coming Soon)
The Mount Position.
High Mount
Click Image To Enlarge.(Coming Soon)
High Mount.
Side Mount
Grapevine
Click Image To Enlarge.(Coming Soon)
Grapevine.
Rear Mount Position
Click Image To Enlarge.(Coming Soon)
Rear Mount Position.
Grapevine
Click Image To Enlarge.(Coming Soon)
Grapevine.
Side Rear Mount
Opponent On Top Rear Mount
Click Image To Enlarge.(Coming Soon)
Opponent On Top Rear Mount.
Bottom Guard Position
Click Image To Enlarge.(Coming Soon)
Bottom Guard Position.
Closed Guard
Click Image To Enlarge.(Coming Soon)
Closed Guard.
Half Guard
Butterfly Guard
Open Guard
Click Image To Enlarge.(Coming Soon)
Open Guard.
The Clinch:
Below is a list of the clinches that need to be practiced.
Thai Clinch
Click Image To Enlarge.(Coming Soon)
Thai Clinch.
Video: Windows Media - MPEG(Coming Soon)
Collar and Arm Clinch
Click Image To Enlarge.(Coming Soon)
Collar And Arm Clinch.
Video: Windows Media - MPEG(Coming Soon)
Submissions:
Below is a list of submissions that need to be practiced.
Leg Triangle
Click Image To Enlarge.(Coming Soon)
Leg Triangle.
Video: Windows Media - MPEG(Coming Soon)
Arm Triangle
Click Image To Enlarge.(Coming Soon)
Arm Triangle.
Video: Windows Media - MPEG(Coming Soon)
Arm Bar
Click Image To Enlarge.(Coming Soon)
Arm Bar.
Video: Windows Media - MPEG(Coming Soon)
Knee Bar
Click Image To Enlarge.(Coming Soon)
Knee Bar.
Video: Windows Media - MPEG(Coming Soon)
Hammer Lock
Click Image To Enlarge.(Coming Soon)
Hammer Lock.
Key Lock
Click Image To Enlarge.(Coming Soon)
Key Lock.
Video: Windows Media - MPEG(Coming Soon)
Rear Naked Choke
Click Image To Enlarge.(Coming Soon)
Rear Naked Choke.
Video: Windows Media - MPEG(Coming Soon)
Boxing/Kickboxing/Thai Boxing:
Stance:
Below are instructions on a correct fighting stance:
Stand with your feet about shoulder width apart
Take a step forward with your left foot
Your right foot should be kept at a 45 degree angle
Shift your weight to the balls of your feet
To keep proper balance, distribute your weight equally between your feet
Keep your knees slightly bent
Tuck your elbows to your sides
Place your fists at cheekbone level
Place your chin down and look up
Roll your shoulders slightly forward
Note- the stance above is commonly used in MMA competitions, and is called the orthodox stance. However, there are many different variations that can be learned.
Click Image To Enlarge.(Coming Soon)
Stance & Footwork. Video: Windows Media MPEG(Coming Soon)
Punches:
Below are instructions on the punches that need to be practiced.
Jab:
Take a small step forward with the lead foot, slightly turn hips and shoulders in a clockwise direction, and straighten the lead hand.
Click Image To Enlarge.(Coming Soon)
Jab.
Video: Windows Media MPEG(Coming Soon)
Cross:
Take a small step forward with the lead foot, turn hips and shoulders in a counterclockwise direction, and straighten rear hand.
Click Image To Enlarge.(Coming Soon)
Cross.
Video: Windows Media MPEG(Coming Soon)
Hook:
Take a small step to the left with the rear leg, turn hips and shoulders in a counterclockwise direction, and slightly bend the knees. Then lift the left elbow up to shoulder level, and turn hips in a clockwise direction, to carry the fist into the side of the opponents head.
Click Image To Enlarge.(Coming Soon)
Hook.
Video: Windows Media MPEG(Coming Soon)
Uppercut:
Slightly bend the knees, drop the rear hand, then quickly snap the hips in a counterclockwise direction, to carry the fist under the opponents' chin.
Click Image To Enlarge.(Coming Soon)
Uppercut.
Video: Windows Media MPEG(Coming Soon)
Kicks:
Below are instructions on the kicks that need to be practiced.
Roundhouse Kick- take a small step forward with the lead foot, then push off the ground with the rear foot, to turn the hips in a counterclockwise direction. Pivot lower body on the ball of the lead foot, and let the rear leg whip, which sends your shin crashing into your opponents' lower thigh.
Click Image To Enlarge.(Coming Soon)
Roundhouse Kick.
Video: Windows Media - MPEG(Coming Soon)
Inside Leg Kick- take a small step forward with the rear foot, and snap hips in a clockwise direction, while spinning on the balls of the rear foot. This movement sends your lead leg's shin crashing into your opponents' inner thigh.
Click Image To Enlarge.(Coming Soon)
Inside Leg Kick.
Video: Windows Media - MPEG(Coming Soon)
Front Kick- snap left knee up to chest level, and push the ball of the lead foot into the opponents hips while slightly leaning back, to sustain balance.
Click Image To Enlarge.(Coming Soon)
Front Kick.
Video: Windows Media - MPEG(Coming Soon)
Other Kicks (Optional):
Side Kick
Click Image To Enlarge.(Coming Soon)
Side Kick.
Video: Windows Media - MPEG(Coming Soon)
Spinning Leg Kick
Click Image To Enlarge.(Coming Soon)
Spinning Leg Kick.
Video: Windows Media - MPEG(Coming Soon)
Knees/Elbows:
Below is a list of knees/elbows that need to be practiced.
Knee
Click Image To Enlarge.(Coming Soon)
Knee.
Video: Windows Media - MPEG(Coming Soon)
Running Flying Knee
Click Image To Enlarge.(Coming Soon)
Running Flying Knee.
Video: Windows Media - MPEG(Coming Soon)
Outside Knee
Click Image To Enlarge.(Coming Soon)
Outside Knee.
Video: Windows Media - MPEG(Coming Soon)
Inside Knee
Click Image To Enlarge.(Coming Soon)
Inside Knee.
Video: Windows Media - MPEG(Coming Soon)
Elbow
Click Image To Enlarge.(Coming Soon)
Elbow.
Video: Windows Media - MPEG(Coming Soon)
Note- all striking movement descriptions are explained using the orthodox stance.
Heavy Bag:
The heavy bag is a necessity in any MMA workout routine, and is used for practicing punches, kick, knees, and elbows. There are many benefits when using the heavy bag, and they are listed below:
Increase Endurance
Increase Punching/Kicking/Knee/Elbow Striking Power
Improve Coordination
Improve Technique
Use of the heavy bag will be divided into 3 five minute rounds.
Speed Bag:
The speed bag is used by MMA fighters to improve coordination, and punching speed. Use of the speed bag will be divided in 3 two minute rounds.
Shadow Boxing:
Shadow boxing is a great way to perfect all strikes, and is often used prior to the heavy bag. Perform it for 3 minutes, as a warm-up for the heavy bag.
Click Image To Enlarge.(Coming Soon)
Shadow Boxing.
Video: Windows Media - MPEG(Coming Soon)
Sparring:
Sparring is a vital component in MMA workouts, as it test trainees punching speed, power, and precision. Use of sparring will be divided into 3 five minute rounds.
Jumping Rope:
Jumping rope is a must for any MMA fighter, as it improves cardiovascular conditioning, coordination, and footwork. Jumping rope will be performed to 15 to 30 minutes.
There are several variations when jumping rope, but below are instructions on the three basic styles:
Running In Place:
Remain at the same spot, then lift the knees high with each turn of the rope.
Click Image To Enlarge.(Coming Soon)
Running In Place.
Video: Windows Media - MPEG(Coming Soon)
Double Unders:
Remain in the same spot, then lift the knees high with two turns of the rope for every one jump.
Click Image To Enlarge.(Coming Soon)
Double Unders.
Video: Windows Media - MPEG(Coming Soon)
Criss-Cross:
Remain in the same spot, cross the arms at the elbows on the descending swing of the rope, lift the knees high, and jump through the loop. Uncross the arms on the next descending swing, and repeat the movement.
Click Image To Enlarge.(Coming Soon)
Criss-Cross.
Video: Windows Media - MPEG(Coming Soon)
Wrestling:
Takedowns:
Below are instructions on the takedowns that need to be practiced.
Single-Leg Takedown:
Squat down, drive the lead leg forward, and shoot your body into your opponents lead leg. Grab the opponent's calf with your right hand, and grab their ankle with the left hand. Stand back up, and pull their ankle up while driving your shoulder in their thigh.
Click Image To Enlarge.(Coming Soon)
Single-Leg Takedown.
Video: Windows Media - MPEG(Coming Soon)
Double-Leg Takedown:
Squat down, drive forward with the lead leg, and drive your head in the opponent's stomach. Then wrap your left hand around the opponent's left hamstring, and as they drop, work into a mount position of your choice.
Click Image To Enlarge.(Coming Soon)
Double-Leg Takedown.
Video: Windows Media - MPEG(Coming Soon)
Ankle Pick Takedown:
Squat down, and dive forward with the lead leg. Then shoot your head to the outside of your opponent's left ankle, and wrap your right forearm against it, while pulling it to your chest, and driving your shoulder into their leg. As your opponent falls, keep holding their ankle, then transition into a mount position of your choice.
Click Image To Enlarge.(Coming Soon)
Ankle Pick Takedown.
Video: Windows Media - MPEG(Coming Soon)
Other Takedowns (Optional):
Leg Sweep
Click Image To Enlarge.(Coming Soon)
Leg Sweep.
Video: Windows Media - MPEG(Coming Soon)
Note- all takedown descriptions are explained using the orthodox stance.
Weight Training:
Exercises:
Flat Dumbbell Bench Press - View Exercise(Coming Soon)
Execution:
Grab the dumbbells, lie faceup on a flat bench, with back slightly arched, buttocks on the bench, and feet flat on the floor.
Inhale and lower the dumbbells to chest level, until elbows are parallel to the ground.
Extend the arms back up, and exhale at the end of the movement.
Muscles Worked:
Pectoralis Major
Pectoralis Minor
Anterior Deltoid
Triceps Brachii
Serratus Anterior
Lat Pulldown - View Exercise(Coming Soon)
Execution:
Sit facing the machine with thighs positioned under the pads, and grab the bar with an overhand grip.
Inhale and pull the bar down to chest level.
Exhale at the end of the movement.
Muscles Worked:
Latissimus Dorsi
Teres Major
Trapezius
Rhomboids
Biceps Brachii
Brachialis
Brachioradialis
Pectoralis Major
Dumbbell Lateral Raise - View Exercise(Coming Soon)
Execution:
Grab the dumbbells, and stand with a straight back.
Raise the arms to horizontal to about trapezius level, then lower the dumbbells back down.
Muscles Worked:
Medial Deltoid
Anterior Deltoid
Posterior Deltoid
Trapezius
Supraspinatus
Seated Cable Row - View Exercise(Coming Soon)
Execution:
Sit facing the machine, feet resting on the foot pad, and grab the handle.
Inhale, and pull the handle to sternum level by straightening the back, and pulling the elbows back.
Exhale at the end of the movement, and return the handle back to the starting position.
Muscles Worked:
Latissimus Dorsi
Teres Major
Rhomboids
Trapezius
Posterior Deltoid
Biceps Brachii
Brachialis
Brachioradialis
Erector Spinae
Dumbbell Curl - View Exercise(Coming Soon)
Execution:
Grab the dumbbells, and stand with a straight back.
Inhale, and curl the dumbbell, without moving the elbow.
Lower the dumbbell back down, and exhale at the end of the movement.
Muscles Worked:
Biceps Brachii
Brachialis
Brachioradialis
Anterior Deltoid
Lying EZ-Bar Triceps Extension - View Exercise(Coming Soon)
Execution:
Grab the EZ-Bar with an overhand grip, and lie on a flat bench.
Inhale, and lower the EZ-Bar to the forehead by bending the elbows.
Extend the bar back up, and exhale at the end of the movement.
Muscles Worked:
Triceps Brachii
Anconeus
Leg Press - View Exercise(Coming Soon)
Execution:
Position the back on the backrest of the machine, and place feet on the foot pad at a shoulder width apart distance.
Inhale, and bend the knees until the thighs touch the torso.
Extend the knees back up, and exhale at the end of the movement.
Muscles Worked:
Quadriceps
Hamstrings
Glutes
Adductors
Standing Leg Curl - View Exercise(Coming Soon)
Execution:
Position thigh on pad, and ankle on ankle roll, and stand with the back straight.
Inhale, and bend at the knee.
Exhale at the end of the movement.
Muscles Worked:
Hamstrings
Gastrocnemius
Standing Calf Raise - View Exercise(Coming Soon)
Execution:
Place the balls of the feet on the foot plate shoulders under the pads, and stand with the back straight.
Push up on toes, while keeping the knees straight, then lower back down.
Muscles Worked:
Gastrocnemius
Soleus
Crunch - View Exercise(Coming Soon)
Execution:
Lie on back, with thighs vertical, and knees bent.
Inhale, and raise the shoulders off the ground, and perform a crunching movement with the back rounded.
Exhale at the end of the movement.
Muscles Worked:
Rectus Abdominis
Obliques
Warm-up/Stretching/Flexibility:
To decrease the risk of injury, warm-up for 5 minutes before beginning your training routine. Below is a list of movements that should be done as part of your warm-up.
Jumping Jacks
Perform 250-500 jumping jacks.
Neck Circles - View Stretch(Coming Soon)
Stand up, and slowly lower your chin to your chest. Then roll your chin across your collarbone, and to your right shoulder. Inhale, then exhale rolling your chin slowly across your collarbone to your left shoulder, and repeat this movement five times.
Shoulder Circles - View Stretch(Coming Soon)
With your shoulders relaxed, and arms resting loosely at your sides, slowly roll your shoulders forward, up, back, and down, and then reverse the direction.
Arm Circles - View Stretch(Coming Soon)
Begin with your hands straight out by your sides. Then slowly make circles with each outstretched arm, about one foot in diameter, and continue the circular motion of the outstretched arms for ten seconds.
Elbow Circles - View Stretch (Coming Soon)
Stand with your feet slightly apart, and place your hands on your shoulders, with your elbows at about shoulder level, and pointing out. Slowly make a circle with your elbows, breathe out as you start the circle, then breathe in as you complete the circle.
Wrist Circles - View Stretch(Coming Soon)
Slowly move your hand in a circular motion, drawing a circle with you finger tips.
Knee Circles - View Stretch(Coming Soon)
Stand with your legs shoulder width apart, and move your knees in a circular motion. Maintain balance throughout the movement.
Ankle Circles - View Stretch(Coming Soon)
Rotate your ankle in a circular motion, and draw a circle in the air with your big toe.
Back Rolls
Sit on the floor, and roll on your back, until your toes touch the ground behind your head. Repeat this movement 10 times.
Click Image To Enlarge.(Coming Soon)
Back Rolls.
Video: Windows Media - MPEG(Coming Soon)
Stretching/Flexibility Movements:
Follow the warm-up with 5 minutes of stretching/flexibility movements, which are listed below.
Chin To Chest Stretch:
Place both hands at the back of your head, with your fingers interlocked, thumbs pointing down and elbows pointing straight ahead. Then slowly pull your head down to your chest, and hold for a few seconds.
Click Image To Enlarge.(Coming Soon)
Chin To Chest Stretch.
Video: Windows Media - MPEG(Coming Soon)
Side Neck Stretch - View Stretch(Coming Soon)
Begin with your shoulders relaxed, and gently tilt your head towards your shoulder. Assist the stretching movement with a gentle pull on the side of your head, and hold for a few seconds.
Lying Neck Pull Stretch - View Stretch(Coming Soon)
Lie on your back with both legs bent, then grab the back of your head with your fingers, and slowly pull your chin down toward your chest. Hold the stretch for a few seconds.
Elbows Back - View Exercise(Coming Soon)
Stand up straight, place both hands on your lower back, with your fingers pointing downward, and elbows out. Then pull your elbows back, aiming to touch them together.
Shoulder Stretch - View Exercise(Coming Soon)
Reach your left arm across your body, and hold it straight. With your right hand, grab your left elbow, pull it across your body towards your chest, and hold for a few seconds.
Upper Back Prayer - View Exercise(Coming Soon)
From a kneeling position, slide and extend both arms out in front of you. Ease your buttocks back, and your chest down until you feel a stretch in your upper back, and shoulders. Hold for a few seconds, then repeat 5 times.
Triceps Stretch - View Exercise(Coming Soon)
Reach your hand behind your head, grab your elbow, and gently push downwards, and hold for a few seconds.
Seated Butterfly Stretch - View Stretch(Coming Soon)
Sit up straight, and touch the soles of your feet together, with your feet six to eight inches in front of your hips. Rest your elbows on your inner thighs, incline your chest forward, and hold for a few seconds.
Seated Floor Hamstring Stretch - View Stretch(Coming Soon)
Sit on a ground with your right leg extended in front of you, and your left leg bent with your foot against your right inner thigh. Lean forward from your hips, and reach for your ankle until you feel a stretch in your hamstring. Hold for 15 seconds, then repeat on the other side.
Side Lunge - View Stretch(Coming Soon)
Stand straight with your feet shoulder width apart, and facing forward. Place your hands on your hips, and bend your right knee, while taking your body to the right side. Then switch to the other side.
Standing Toe Touches - View Stretch(Coming Soon)
Stand with some space in front and behind you, and bend at the waist, keeping your legs straight, until you can relax, and let your upper body hang down in front of you. Let your arms and hands hang down naturally, and begin to stretch out your arms, and try to touch your toes. Hold for a few seconds.
One Leg Over Stretch - View Stretch(Coming Soon)
Sit on the floor with one leg straight in front of you, cross your other leg over your straight knee, and place your foot flat on the floor. Then place your elbow and forearm of your opposite arm of your bent leg on the outside of your bent knee. Slowly pull your bent knee across your body, and hold for a few seconds.
For more warm-up, stretching, and flexibility movements, click here.(Coming Soon)
Equipment:
I recommend you buy the equipment listed below for use during training sessions, for your own safety.
Handwraps - To protect the bones in the hands.
Gloves - To protect the bones in the hands.
Mouthpiece - To protect teeth.
Headgear- To protect the head from getting cut.
Cups - To protect the groin area.
The Split:
Monday - Jiu-Jitsu, Wrestling
Tuesday - Weight Training, Endurance Training
Wednesday - Boxing/Kickboxing/Thai Boxing
Thursday - Jiu-Jitsu, Wrestling
Friday - Weight Training, Cardio
Saturday - Boxing/Kickboxing/Thai Boxing
Sunday - Rest Day
Monday - Jiu-Jitsu, Wrestling:
Practice Jiu-Jitsu mount positions, and submissions for 30 minutes.
Practice Wrestling takedowns for 30 minutes.
Click Here For A Printable Log Of Monday.(Coming Soon)
Tuesday - Weight Training, Cardio:
Repeat this circuit training 3 times, with no rest between sets.
Body Part Exercise Sets Reps
Pecs Flat Dumbbell Bench Press 1 12
Lats Lat Pulldown 1 12
Delts Dumbbell Lateral Raise 1 12
Middle Back Seated Cable Row 1 12
Biceps Dumbbell Curl 1 12
Triceps Lying EZ-Bar Triceps Extension 1 12
Quads Leg Press 1 12
Hamstring Standing Leg Curl 1 12
Calves Standing Calf Raise 1 12
Abs Crunch 1 25
Click Here For A Printable Log Of Tuesday.(Coming Soon)
Wednesday - Boxing/Kickboxing/Thai Boxing:
Shadow box for 3 minutes.
Practice your punches, kicks, knees, and elbows on the heavy bag for 3 five minute rounds.
Use the speed bag for 3 two minute rounds.
Spar for 3 five minute rounds.
Jump rope for 15-30 minutes.
Click Here For A Printable Log Of Wednesday.(Coming Soon)
Thursday - Jiu-Jitsu, Wrestling:
Practice Jiu-Jitsu mount positions, and submissions for 30 minutes.
Practice Wrestling takedowns for 30 minutes.
Click Here For A Printable Log Of Thursday.(Coming Soon)
Friday - Weight Training, Cardio:
Repeat this circuit training 3 times, with no rest between sets.
Body Part Exercise Sets Reps
Pecs Barbell Bench Press 1 12
Lats Lat Pulldown 1 12
Delts Dumbbell Lateral Raise 1 12
Middle Back Seated Cable Row 1 12
Biceps Dumbbell Curl 1 12
Triceps Lying EZ-Bar Triceps Extension 1 12
Quads Leg Press 1 12
Hamstrings Standing Leg Curl 1 12
Calves Standing Calf Raise 1 12
Abs Crunch 1 25
Click Here For A Printable Log Of Friday.(Coming Soon)
Saturday - Boxing/Kickboxing/Thai Boxing:
Shadow box for 3 minutes.
Practice your punches, kicks, knees, and elbows on the heavy bag for 3 five minute rounds.
Use the speed bag for 3 two minute rounds.
Spar for 3 five minute rounds.
Jump rope for 15-30 minutes.
Click Here For A Printable Log Of Saturday.(Coming Soon)
Sunday - Rest Day.
Benefits:
What Are Some Of The Benefits Of Following An MMA Routine?
Developing Self Defense
Increasing Speed and Quickness
Increasing Strength and Power
Increasing Agility
Improved Conditioning/Endurance
Improved Discipline
Gains In Confidence
Decreased Body Fat
Fun Workout
Train hard and have Fun!!
SGT Goynes
Brazilian Jiu-Jitsu:
Often referred to as Gracie Jiu-Jitsu, this form of martial arts focuses on grappling, submissions, and ground fighting. In MMA competition, fighters look to gain a dominant position on their opponents, in order to lock in submissions, and/or strike their opponents. This is done with proper technique, and the correct use of ones arms, legs, and hips.
The Guard/Mount Positions:
Below are lists of the guard/mount positions that need to be practiced.
Top Guard Position
Click Image To Enlarge.(Coming Soon)
Top Guard Position.
On One Foot (Coming Soon)
Click Image To Enlarge.(Coming Soon)
On One Foot.
On Two Feet
Click Image To Enlarge.(Coming Soon)
On Two Feet.
Side Mount Position
Side Mount
Click Image To Enlarge.(Coming Soon)
Side Mount Position.
Head and Arm Control
Click Image To Enlarge.(Coming Soon)
Head and Arm Control.
Knee in Stomach
Click Image To Enlarge.(Coming Soon)
Knee in Stomach.
The Mount Position
Click Image To Enlarge.(Coming Soon)
The Mount Position.
High Mount
Click Image To Enlarge.(Coming Soon)
High Mount.
Side Mount
Grapevine
Click Image To Enlarge.(Coming Soon)
Grapevine.
Rear Mount Position
Click Image To Enlarge.(Coming Soon)
Rear Mount Position.
Grapevine
Click Image To Enlarge.(Coming Soon)
Grapevine.
Side Rear Mount
Opponent On Top Rear Mount
Click Image To Enlarge.(Coming Soon)
Opponent On Top Rear Mount.
Bottom Guard Position
Click Image To Enlarge.(Coming Soon)
Bottom Guard Position.
Closed Guard
Click Image To Enlarge.(Coming Soon)
Closed Guard.
Half Guard
Butterfly Guard
Open Guard
Click Image To Enlarge.(Coming Soon)
Open Guard.
The Clinch:
Below is a list of the clinches that need to be practiced.
Thai Clinch
Click Image To Enlarge.(Coming Soon)
Thai Clinch.
Video: Windows Media - MPEG(Coming Soon)
Collar and Arm Clinch
Click Image To Enlarge.(Coming Soon)
Collar And Arm Clinch.
Video: Windows Media - MPEG(Coming Soon)
Submissions:
Below is a list of submissions that need to be practiced.
Leg Triangle
Click Image To Enlarge.(Coming Soon)
Leg Triangle.
Video: Windows Media - MPEG(Coming Soon)
Arm Triangle
Click Image To Enlarge.(Coming Soon)
Arm Triangle.
Video: Windows Media - MPEG(Coming Soon)
Arm Bar
Click Image To Enlarge.(Coming Soon)
Arm Bar.
Video: Windows Media - MPEG(Coming Soon)
Knee Bar
Click Image To Enlarge.(Coming Soon)
Knee Bar.
Video: Windows Media - MPEG(Coming Soon)
Hammer Lock
Click Image To Enlarge.(Coming Soon)
Hammer Lock.
Key Lock
Click Image To Enlarge.(Coming Soon)
Key Lock.
Video: Windows Media - MPEG(Coming Soon)
Rear Naked Choke
Click Image To Enlarge.(Coming Soon)
Rear Naked Choke.
Video: Windows Media - MPEG(Coming Soon)
Boxing/Kickboxing/Thai Boxing:
Stance:
Below are instructions on a correct fighting stance:
Stand with your feet about shoulder width apart
Take a step forward with your left foot
Your right foot should be kept at a 45 degree angle
Shift your weight to the balls of your feet
To keep proper balance, distribute your weight equally between your feet
Keep your knees slightly bent
Tuck your elbows to your sides
Place your fists at cheekbone level
Place your chin down and look up
Roll your shoulders slightly forward
Note- the stance above is commonly used in MMA competitions, and is called the orthodox stance. However, there are many different variations that can be learned.
Click Image To Enlarge.(Coming Soon)
Stance & Footwork. Video: Windows Media MPEG(Coming Soon)
Punches:
Below are instructions on the punches that need to be practiced.
Jab:
Take a small step forward with the lead foot, slightly turn hips and shoulders in a clockwise direction, and straighten the lead hand.
Click Image To Enlarge.(Coming Soon)
Jab.
Video: Windows Media MPEG(Coming Soon)
Cross:
Take a small step forward with the lead foot, turn hips and shoulders in a counterclockwise direction, and straighten rear hand.
Click Image To Enlarge.(Coming Soon)
Cross.
Video: Windows Media MPEG(Coming Soon)
Hook:
Take a small step to the left with the rear leg, turn hips and shoulders in a counterclockwise direction, and slightly bend the knees. Then lift the left elbow up to shoulder level, and turn hips in a clockwise direction, to carry the fist into the side of the opponents head.
Click Image To Enlarge.(Coming Soon)
Hook.
Video: Windows Media MPEG(Coming Soon)
Uppercut:
Slightly bend the knees, drop the rear hand, then quickly snap the hips in a counterclockwise direction, to carry the fist under the opponents' chin.
Click Image To Enlarge.(Coming Soon)
Uppercut.
Video: Windows Media MPEG(Coming Soon)
Kicks:
Below are instructions on the kicks that need to be practiced.
Roundhouse Kick- take a small step forward with the lead foot, then push off the ground with the rear foot, to turn the hips in a counterclockwise direction. Pivot lower body on the ball of the lead foot, and let the rear leg whip, which sends your shin crashing into your opponents' lower thigh.
Click Image To Enlarge.(Coming Soon)
Roundhouse Kick.
Video: Windows Media - MPEG(Coming Soon)
Inside Leg Kick- take a small step forward with the rear foot, and snap hips in a clockwise direction, while spinning on the balls of the rear foot. This movement sends your lead leg's shin crashing into your opponents' inner thigh.
Click Image To Enlarge.(Coming Soon)
Inside Leg Kick.
Video: Windows Media - MPEG(Coming Soon)
Front Kick- snap left knee up to chest level, and push the ball of the lead foot into the opponents hips while slightly leaning back, to sustain balance.
Click Image To Enlarge.(Coming Soon)
Front Kick.
Video: Windows Media - MPEG(Coming Soon)
Other Kicks (Optional):
Side Kick
Click Image To Enlarge.(Coming Soon)
Side Kick.
Video: Windows Media - MPEG(Coming Soon)
Spinning Leg Kick
Click Image To Enlarge.(Coming Soon)
Spinning Leg Kick.
Video: Windows Media - MPEG(Coming Soon)
Knees/Elbows:
Below is a list of knees/elbows that need to be practiced.
Knee
Click Image To Enlarge.(Coming Soon)
Knee.
Video: Windows Media - MPEG(Coming Soon)
Running Flying Knee
Click Image To Enlarge.(Coming Soon)
Running Flying Knee.
Video: Windows Media - MPEG(Coming Soon)
Outside Knee
Click Image To Enlarge.(Coming Soon)
Outside Knee.
Video: Windows Media - MPEG(Coming Soon)
Inside Knee
Click Image To Enlarge.(Coming Soon)
Inside Knee.
Video: Windows Media - MPEG(Coming Soon)
Elbow
Click Image To Enlarge.(Coming Soon)
Elbow.
Video: Windows Media - MPEG(Coming Soon)
Note- all striking movement descriptions are explained using the orthodox stance.
Heavy Bag:
The heavy bag is a necessity in any MMA workout routine, and is used for practicing punches, kick, knees, and elbows. There are many benefits when using the heavy bag, and they are listed below:
Increase Endurance
Increase Punching/Kicking/Knee/Elbow Striking Power
Improve Coordination
Improve Technique
Use of the heavy bag will be divided into 3 five minute rounds.
Speed Bag:
The speed bag is used by MMA fighters to improve coordination, and punching speed. Use of the speed bag will be divided in 3 two minute rounds.
Shadow Boxing:
Shadow boxing is a great way to perfect all strikes, and is often used prior to the heavy bag. Perform it for 3 minutes, as a warm-up for the heavy bag.
Click Image To Enlarge.(Coming Soon)
Shadow Boxing.
Video: Windows Media - MPEG(Coming Soon)
Sparring:
Sparring is a vital component in MMA workouts, as it test trainees punching speed, power, and precision. Use of sparring will be divided into 3 five minute rounds.
Jumping Rope:
Jumping rope is a must for any MMA fighter, as it improves cardiovascular conditioning, coordination, and footwork. Jumping rope will be performed to 15 to 30 minutes.
There are several variations when jumping rope, but below are instructions on the three basic styles:
Running In Place:
Remain at the same spot, then lift the knees high with each turn of the rope.
Click Image To Enlarge.(Coming Soon)
Running In Place.
Video: Windows Media - MPEG(Coming Soon)
Double Unders:
Remain in the same spot, then lift the knees high with two turns of the rope for every one jump.
Click Image To Enlarge.(Coming Soon)
Double Unders.
Video: Windows Media - MPEG(Coming Soon)
Criss-Cross:
Remain in the same spot, cross the arms at the elbows on the descending swing of the rope, lift the knees high, and jump through the loop. Uncross the arms on the next descending swing, and repeat the movement.
Click Image To Enlarge.(Coming Soon)
Criss-Cross.
Video: Windows Media - MPEG(Coming Soon)
Wrestling:
Takedowns:
Below are instructions on the takedowns that need to be practiced.
Single-Leg Takedown:
Squat down, drive the lead leg forward, and shoot your body into your opponents lead leg. Grab the opponent's calf with your right hand, and grab their ankle with the left hand. Stand back up, and pull their ankle up while driving your shoulder in their thigh.
Click Image To Enlarge.(Coming Soon)
Single-Leg Takedown.
Video: Windows Media - MPEG(Coming Soon)
Double-Leg Takedown:
Squat down, drive forward with the lead leg, and drive your head in the opponent's stomach. Then wrap your left hand around the opponent's left hamstring, and as they drop, work into a mount position of your choice.
Click Image To Enlarge.(Coming Soon)
Double-Leg Takedown.
Video: Windows Media - MPEG(Coming Soon)
Ankle Pick Takedown:
Squat down, and dive forward with the lead leg. Then shoot your head to the outside of your opponent's left ankle, and wrap your right forearm against it, while pulling it to your chest, and driving your shoulder into their leg. As your opponent falls, keep holding their ankle, then transition into a mount position of your choice.
Click Image To Enlarge.(Coming Soon)
Ankle Pick Takedown.
Video: Windows Media - MPEG(Coming Soon)
Other Takedowns (Optional):
Leg Sweep
Click Image To Enlarge.(Coming Soon)
Leg Sweep.
Video: Windows Media - MPEG(Coming Soon)
Note- all takedown descriptions are explained using the orthodox stance.
Weight Training:
Exercises:
Flat Dumbbell Bench Press - View Exercise(Coming Soon)
Execution:
Grab the dumbbells, lie faceup on a flat bench, with back slightly arched, buttocks on the bench, and feet flat on the floor.
Inhale and lower the dumbbells to chest level, until elbows are parallel to the ground.
Extend the arms back up, and exhale at the end of the movement.
Muscles Worked:
Pectoralis Major
Pectoralis Minor
Anterior Deltoid
Triceps Brachii
Serratus Anterior
Lat Pulldown - View Exercise(Coming Soon)
Execution:
Sit facing the machine with thighs positioned under the pads, and grab the bar with an overhand grip.
Inhale and pull the bar down to chest level.
Exhale at the end of the movement.
Muscles Worked:
Latissimus Dorsi
Teres Major
Trapezius
Rhomboids
Biceps Brachii
Brachialis
Brachioradialis
Pectoralis Major
Dumbbell Lateral Raise - View Exercise(Coming Soon)
Execution:
Grab the dumbbells, and stand with a straight back.
Raise the arms to horizontal to about trapezius level, then lower the dumbbells back down.
Muscles Worked:
Medial Deltoid
Anterior Deltoid
Posterior Deltoid
Trapezius
Supraspinatus
Seated Cable Row - View Exercise(Coming Soon)
Execution:
Sit facing the machine, feet resting on the foot pad, and grab the handle.
Inhale, and pull the handle to sternum level by straightening the back, and pulling the elbows back.
Exhale at the end of the movement, and return the handle back to the starting position.
Muscles Worked:
Latissimus Dorsi
Teres Major
Rhomboids
Trapezius
Posterior Deltoid
Biceps Brachii
Brachialis
Brachioradialis
Erector Spinae
Dumbbell Curl - View Exercise(Coming Soon)
Execution:
Grab the dumbbells, and stand with a straight back.
Inhale, and curl the dumbbell, without moving the elbow.
Lower the dumbbell back down, and exhale at the end of the movement.
Muscles Worked:
Biceps Brachii
Brachialis
Brachioradialis
Anterior Deltoid
Lying EZ-Bar Triceps Extension - View Exercise(Coming Soon)
Execution:
Grab the EZ-Bar with an overhand grip, and lie on a flat bench.
Inhale, and lower the EZ-Bar to the forehead by bending the elbows.
Extend the bar back up, and exhale at the end of the movement.
Muscles Worked:
Triceps Brachii
Anconeus
Leg Press - View Exercise(Coming Soon)
Execution:
Position the back on the backrest of the machine, and place feet on the foot pad at a shoulder width apart distance.
Inhale, and bend the knees until the thighs touch the torso.
Extend the knees back up, and exhale at the end of the movement.
Muscles Worked:
Quadriceps
Hamstrings
Glutes
Adductors
Standing Leg Curl - View Exercise(Coming Soon)
Execution:
Position thigh on pad, and ankle on ankle roll, and stand with the back straight.
Inhale, and bend at the knee.
Exhale at the end of the movement.
Muscles Worked:
Hamstrings
Gastrocnemius
Standing Calf Raise - View Exercise(Coming Soon)
Execution:
Place the balls of the feet on the foot plate shoulders under the pads, and stand with the back straight.
Push up on toes, while keeping the knees straight, then lower back down.
Muscles Worked:
Gastrocnemius
Soleus
Crunch - View Exercise(Coming Soon)
Execution:
Lie on back, with thighs vertical, and knees bent.
Inhale, and raise the shoulders off the ground, and perform a crunching movement with the back rounded.
Exhale at the end of the movement.
Muscles Worked:
Rectus Abdominis
Obliques
Warm-up/Stretching/Flexibility:
To decrease the risk of injury, warm-up for 5 minutes before beginning your training routine. Below is a list of movements that should be done as part of your warm-up.
Jumping Jacks
Perform 250-500 jumping jacks.
Neck Circles - View Stretch(Coming Soon)
Stand up, and slowly lower your chin to your chest. Then roll your chin across your collarbone, and to your right shoulder. Inhale, then exhale rolling your chin slowly across your collarbone to your left shoulder, and repeat this movement five times.
Shoulder Circles - View Stretch(Coming Soon)
With your shoulders relaxed, and arms resting loosely at your sides, slowly roll your shoulders forward, up, back, and down, and then reverse the direction.
Arm Circles - View Stretch(Coming Soon)
Begin with your hands straight out by your sides. Then slowly make circles with each outstretched arm, about one foot in diameter, and continue the circular motion of the outstretched arms for ten seconds.
Elbow Circles - View Stretch (Coming Soon)
Stand with your feet slightly apart, and place your hands on your shoulders, with your elbows at about shoulder level, and pointing out. Slowly make a circle with your elbows, breathe out as you start the circle, then breathe in as you complete the circle.
Wrist Circles - View Stretch(Coming Soon)
Slowly move your hand in a circular motion, drawing a circle with you finger tips.
Knee Circles - View Stretch(Coming Soon)
Stand with your legs shoulder width apart, and move your knees in a circular motion. Maintain balance throughout the movement.
Ankle Circles - View Stretch(Coming Soon)
Rotate your ankle in a circular motion, and draw a circle in the air with your big toe.
Back Rolls
Sit on the floor, and roll on your back, until your toes touch the ground behind your head. Repeat this movement 10 times.
Click Image To Enlarge.(Coming Soon)
Back Rolls.
Video: Windows Media - MPEG(Coming Soon)
Stretching/Flexibility Movements:
Follow the warm-up with 5 minutes of stretching/flexibility movements, which are listed below.
Chin To Chest Stretch:
Place both hands at the back of your head, with your fingers interlocked, thumbs pointing down and elbows pointing straight ahead. Then slowly pull your head down to your chest, and hold for a few seconds.
Click Image To Enlarge.(Coming Soon)
Chin To Chest Stretch.
Video: Windows Media - MPEG(Coming Soon)
Side Neck Stretch - View Stretch(Coming Soon)
Begin with your shoulders relaxed, and gently tilt your head towards your shoulder. Assist the stretching movement with a gentle pull on the side of your head, and hold for a few seconds.
Lying Neck Pull Stretch - View Stretch(Coming Soon)
Lie on your back with both legs bent, then grab the back of your head with your fingers, and slowly pull your chin down toward your chest. Hold the stretch for a few seconds.
Elbows Back - View Exercise(Coming Soon)
Stand up straight, place both hands on your lower back, with your fingers pointing downward, and elbows out. Then pull your elbows back, aiming to touch them together.
Shoulder Stretch - View Exercise(Coming Soon)
Reach your left arm across your body, and hold it straight. With your right hand, grab your left elbow, pull it across your body towards your chest, and hold for a few seconds.
Upper Back Prayer - View Exercise(Coming Soon)
From a kneeling position, slide and extend both arms out in front of you. Ease your buttocks back, and your chest down until you feel a stretch in your upper back, and shoulders. Hold for a few seconds, then repeat 5 times.
Triceps Stretch - View Exercise(Coming Soon)
Reach your hand behind your head, grab your elbow, and gently push downwards, and hold for a few seconds.
Seated Butterfly Stretch - View Stretch(Coming Soon)
Sit up straight, and touch the soles of your feet together, with your feet six to eight inches in front of your hips. Rest your elbows on your inner thighs, incline your chest forward, and hold for a few seconds.
Seated Floor Hamstring Stretch - View Stretch(Coming Soon)
Sit on a ground with your right leg extended in front of you, and your left leg bent with your foot against your right inner thigh. Lean forward from your hips, and reach for your ankle until you feel a stretch in your hamstring. Hold for 15 seconds, then repeat on the other side.
Side Lunge - View Stretch(Coming Soon)
Stand straight with your feet shoulder width apart, and facing forward. Place your hands on your hips, and bend your right knee, while taking your body to the right side. Then switch to the other side.
Standing Toe Touches - View Stretch(Coming Soon)
Stand with some space in front and behind you, and bend at the waist, keeping your legs straight, until you can relax, and let your upper body hang down in front of you. Let your arms and hands hang down naturally, and begin to stretch out your arms, and try to touch your toes. Hold for a few seconds.
One Leg Over Stretch - View Stretch(Coming Soon)
Sit on the floor with one leg straight in front of you, cross your other leg over your straight knee, and place your foot flat on the floor. Then place your elbow and forearm of your opposite arm of your bent leg on the outside of your bent knee. Slowly pull your bent knee across your body, and hold for a few seconds.
For more warm-up, stretching, and flexibility movements, click here.(Coming Soon)
Equipment:
I recommend you buy the equipment listed below for use during training sessions, for your own safety.
Handwraps - To protect the bones in the hands.
Gloves - To protect the bones in the hands.
Mouthpiece - To protect teeth.
Headgear- To protect the head from getting cut.
Cups - To protect the groin area.
The Split:
Monday - Jiu-Jitsu, Wrestling
Tuesday - Weight Training, Endurance Training
Wednesday - Boxing/Kickboxing/Thai Boxing
Thursday - Jiu-Jitsu, Wrestling
Friday - Weight Training, Cardio
Saturday - Boxing/Kickboxing/Thai Boxing
Sunday - Rest Day
Monday - Jiu-Jitsu, Wrestling:
Practice Jiu-Jitsu mount positions, and submissions for 30 minutes.
Practice Wrestling takedowns for 30 minutes.
Click Here For A Printable Log Of Monday.(Coming Soon)
Tuesday - Weight Training, Cardio:
Repeat this circuit training 3 times, with no rest between sets.
Body Part Exercise Sets Reps
Pecs Flat Dumbbell Bench Press 1 12
Lats Lat Pulldown 1 12
Delts Dumbbell Lateral Raise 1 12
Middle Back Seated Cable Row 1 12
Biceps Dumbbell Curl 1 12
Triceps Lying EZ-Bar Triceps Extension 1 12
Quads Leg Press 1 12
Hamstring Standing Leg Curl 1 12
Calves Standing Calf Raise 1 12
Abs Crunch 1 25
Click Here For A Printable Log Of Tuesday.(Coming Soon)
Wednesday - Boxing/Kickboxing/Thai Boxing:
Shadow box for 3 minutes.
Practice your punches, kicks, knees, and elbows on the heavy bag for 3 five minute rounds.
Use the speed bag for 3 two minute rounds.
Spar for 3 five minute rounds.
Jump rope for 15-30 minutes.
Click Here For A Printable Log Of Wednesday.(Coming Soon)
Thursday - Jiu-Jitsu, Wrestling:
Practice Jiu-Jitsu mount positions, and submissions for 30 minutes.
Practice Wrestling takedowns for 30 minutes.
Click Here For A Printable Log Of Thursday.(Coming Soon)
Friday - Weight Training, Cardio:
Repeat this circuit training 3 times, with no rest between sets.
Body Part Exercise Sets Reps
Pecs Barbell Bench Press 1 12
Lats Lat Pulldown 1 12
Delts Dumbbell Lateral Raise 1 12
Middle Back Seated Cable Row 1 12
Biceps Dumbbell Curl 1 12
Triceps Lying EZ-Bar Triceps Extension 1 12
Quads Leg Press 1 12
Hamstrings Standing Leg Curl 1 12
Calves Standing Calf Raise 1 12
Abs Crunch 1 25
Click Here For A Printable Log Of Friday.(Coming Soon)
Saturday - Boxing/Kickboxing/Thai Boxing:
Shadow box for 3 minutes.
Practice your punches, kicks, knees, and elbows on the heavy bag for 3 five minute rounds.
Use the speed bag for 3 two minute rounds.
Spar for 3 five minute rounds.
Jump rope for 15-30 minutes.
Click Here For A Printable Log Of Saturday.(Coming Soon)
Sunday - Rest Day.
Benefits:
What Are Some Of The Benefits Of Following An MMA Routine?
Developing Self Defense
Increasing Speed and Quickness
Increasing Strength and Power
Increasing Agility
Improved Conditioning/Endurance
Improved Discipline
Gains In Confidence
Decreased Body Fat
Fun Workout
Train hard and have Fun!!
SGT Goynes
posted by Eddie Goynes Jr at 9:46 PM
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