6 Insane MMA Workouts To Build Muscle And Strength 

Kredy
UFC Featherweight Champion Conor McGregor Gym Day
MMA fighters are one of the toughest athletes in the world and their levels of strength, endurance and power are simply a step above the plebians

Along with their stupendous fighting skills, MMA fighters are one of the toughest athletes in the world and their levels of strength, endurance and power are simply a step above the plebians. To build your body like the MMA folks, you must tone your muscles with a high-intensity training program. Furthermore, have tremendous discipline and perform the workouts on a daily basis with unrelenting commitment levels.

Take a healthy diet that is low on fat and has tonnes of carbohydrates and lean protein. Additionally, ensure that you always have a targetted warm-up session as it improves blood circulation and flexes the muscles and thereby, reduces the risk of an injury.

Let us dive in deeper and look closer at the six MMA workouts that you could add to your training program to build muscle mass and improve the overall body strength.


#1 Plyometric Push-Up

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The plyometric push-up is an advanced variation of the push-up that targets the abs, chest and the arms with enhanced accuracy and bettered intensity. Additionally, this exercise is excellent for improving the overall quickness and the explosive power of the body.

Also, read 5 Explosive Push Up Workouts To Build A Strong And Muscular Chest.

Instructions:

Step 1: Lie on the floor in a prone position and rest your body on the palms and the toes. Ensure that the lower arms are perpendicular to the floor and the elbows are close to the body.

Step 2: Raise your upper body in an explosive fashion such that the hands are off the floor. Clap before returning to the floor.

Step 3: Pause for a second and position yourself for the start of the next rep.

Repeat the exercise for the recommended number of times.

Important tip: Rest your legs on a raised platform instead of resting them on the floor for added resistance and improved customisability.


#2 Medicine Ball Slam

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The medicine ball slam not only targets the core but also activates a host of other stabilisation muscles in the lower and upper body, making it a great total body exercise.

Instructions:

Step 1: Stand straight with your feet positioned shoulder-width apart and bent knees. Secure the medicine ball with a firm grip and hold it overhead with fully extended arms.

Step 2: Explosively slam the ball onto the floor and catch it as the ball bounces back.

Step 3: Pause for a moment before starting the next rep.

Repeat the exercise for the recommended number of repetitions.

Important tip: A harder slam ensures that the ball rebounds to greater heights, which ultimately makes it easier to secure the ball after the slam.

Next up: Standing Military Press

#3 Standing Military Press

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The military press targets the all the three heads of the deltoid muscles. The standing version of the exercise aids in toning a multitude of other muscles found in the lower body as well.

Also, read 5 Powerful Deltoid Exercises for Bigger Delts.

Instructions:

Step 1: Stand straight with feet positioned slightly wider than the distance between the shoulders. Grip the barbell with a pronated grip and position it just above the shoulders.

Step 2: Gradually raise the barbell overhead until the arms are in a fully extended position.

Step 3: Hold for a moment and return to the initial position. Ensure that the elbows are close to the body throughout the duration of the exercise.

Repeat the exercise for the recommended number of times.

Important tip: Perform the exercise using dumbbells for a more isolated targeting of the deltoids.

Next up: Handing Leg Raise

#4 Hanging Leg Raise

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Hanging leg raises activate almost all the major abdominal muscles along with toning the arms and the thighs.

Also, read 8 Best Ab Exercises To Get Those Perfectly Sculpted Six Packs.

Instructions:

Step 1: Hang yourself from a pull-up bar with a medium grip. Ensure that palms are facing away from the body throughout the duration of the exercise.

Step 2: Raise your legs such that they are parallel to the ground and perpendicular to the torso.

Step 3: Hold the position for one minute and return to the initial position.

Repeat the exercise for the recommended number of times.

Important tip: Vary the grip position to target different muscle groups.

Next up: Russian Twist

#5 Russian Twist

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This intermediate-level strength training exercise targets the entire abdomen region with a special focus on the obliques.

Instructions:

Step 1: Lie down on the floor and place your feet together with slightly bent knees. Ensure that the feet are held in position throughout the duration of the exercise. Raise your torso such that it forms a V-shape with the thighs.

Step 2: Secure the weight plate on the sides with both the hands. The arms should be fully extended while performing this exercise.

Step 3: Twist your torso to the left such that the bottom of the plate touches the floor.

Step 3: Pause for a moment and return to the starting position. Perform the same motion on the other side to complete one rep.

Repeat the exercise for the recommended number of times.

Important tip: Use a medicine ball or a dumbbell instead of a weight plate for enhanced customisability.

Next up: Bench Press

#6 Bench Press

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The bench press is a staple exercise for building all the regions of the pectoral muscles in the chest. Additionally, the exercise tones the biceps, shoulders and the forearms.

Also, read 5 Best Chest Workouts To Get Chiselled Chest.

Instructions:

Step 1: Lie on a flat bench in a supine position and grip the barbell with the palms facing towards the feet. Ensure that the arms are fully extended, and the distance between the palms is slightly greater than the width of the shoulders.

Step 2: Gradually lower the barbell until it is a couple of inches above the chest.

Step 3: Hold for a moment and return to the initial position. Keep in mind that the arms should follow a controlled path throughout the duration of the exercise.

Perform the exercise for the recommended number of repetitions.

Important tip: You could also perform the bench press while using dumbbells for variable resistance and improved customisability.


Did we miss out on any exercise from our list? Sound off your opinions in the comments section below!

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Edited by Alan John