Physical preparation for MMA: the complete guide!

Quick summary of the article

Objective	Recommended exercises	Duration per week	Key tips
Strengthening muscles	Squats, deadlifts, push-ups	2-3 sessions	Prioritising technique and the quality of rehearsals
Cardiovascular endurance	Running, cycling, skipping rope	3-4 sessions	Mixing high intensity and endurance to optimise cardio capacity
Flexibility and mobility	Dynamic stretching, yoga, joint mobility	2-3 sessions	Concentrate on your range of movement
Explosiveness and power	Sprints, burpees, box jumps	2 sessions	Respect rest periods to maximise recovery between exercises
Exercises specific to MMA	Sparring, shadow boxinggrappling	3 sessions	Include intensive sessions at the end of the cycle to simulate combat

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What exercises should I do to prepare for MMA?

To perform well in MMA, it's essential to combine different types of physical training. It's not just about building muscle, it's also about building endurance, flexibility and power. Here's a guide to the essential exercises to prepare your body for this demanding sport and also a guide on how to buy an MMA cage .

Muscle strengthening exercises

Muscular strengthening is the basis of good physical preparation for MMA. It involves working on raw strength and muscular endurance. Exercises such as squats, deadlifts, push-ups and pull-ups are particularly effective. These movements help to develop the muscles of the legs, back, shoulders and trunk - crucial areas for generating strength and withstanding impact.

Stabilising muscles are also essential, especially in the trunk. Use exercises such as sheathing or rotations with elastic bands to strengthen your posture and balance, which are essential if you are to avoid injury.

Cardiovascular endurance exercises

An MMA fighter needs to be able to go several rounds without faltering. Cardiovascular endurance therefore plays a key role. To achieve this, cardiovascular training needs to be varied and include sessions of running, cycling or skipping rope. By alternating endurance sessions (such as long runs at a moderate pace) with high-intensity training (such as split sprints), you optimise your ability to perform over time.

Depending on your level, you can adapt the intensity of each session. HIIT (High-Intensity Interval Training) type circuits are particularly beneficial for MMA, as they increase aerobic capacity and rapid recovery.

Flexibility and mobility exercises

Flexibility and mobility are essential to avoid injury and improve the quality of your movements. They also enable you to reach advantageous positions, for example for floor submissions. To work on this aspect, include dynamic stretching at the start of the session and static stretching at the end.

Yoga or joint mobility exercises are also good options for developing overall body flexibility. In addition, specific exercises for the shoulders, hips and ankles will help to reduce the risk of injury and improve your range of movement.

Explosive and power exercises

In MMA, the ability to generate explosive power is crucial. This ability makes it possible to deliver fast, hard punches, as well as to make quick movements when holding or changing position. Explosive exercises include sprints, burpees, box jumps and push presses.

For good power development, it's important to respect the rest periods between sets and to maintain a high level of intensity. These exercises use up a lot of energy in a short space of time, so leave yourself enough time to recover for maximum benefit.

Exercises specific to MMA

Finally, let's not forget the exercises specifically geared towards MMA. Shadow boxing, grappling sessions and sparring are crucial for applying physical skills in a real combat context. By practising sparring and shadow boxing, you train your precision, speed and ability to anticipate your opponent's movements.

Working at punching bag or with pads is also very useful for perfecting your stroke and combination techniques. These exercises not only help you develop the strength and speed of your strokes, but also work on your timing and coordination.

What cycle should I follow for physical preparation before an MMA fight?

Physical preparation for an MMA fight generally takes place over several weeks, organised into cycles. These cycles enable you to concentrate on different aspects of your physical condition so that you're in tip-top shape on the day of the fight.

Phase 1: The base (6-8 weeks before the fight)

The first phase aims to build a solid base. The aim here is to strengthen muscles, improve cardiovascular endurance and increase flexibility. During this phase, priority should be given to muscle-strengthening and endurance exercises. This fundamental work forms the basis of your physical fitness.

Phase 2: Intensification (4-6 weeks before the fight)

In the second phase, the intensity increases. The basic exercises are retained, but explosiveness and power sessions are added. The aim of this phase is to prepare your body for the intense and rapid efforts required during a fight. Training becomes more intense, and exercises are performed with a heavier load, or at a faster pace.

Phase 3: Pre-competition (2-3 weeks before the fight)

At this stage, preparation moves closer to the actual configuration of a fight. Sparring and MMA-specific training sessions become more frequent. You can also incorporate combat simulation exercises to get your body used to combat situations. The aim is to maximise strength, speed and precision of movement. It's also important to find out about theMMA equipment .

Phase 4: Lightening (1 week before the fight)

Finally, the last phase consists of a gradual reduction in training intensity. During this week, the aim is to keep fit without exhausting the body. Mobility sessions and light technical training are recommended to keep the muscles active while giving them time to recover.

Physical preparation for MMA is a structured and demanding process, but by following these steps and remaining disciplined, you'll arrive in excellent shape on fight day.

Sources : some advice from the team