Top 3 MMA Exercises You Can Use In The Gym
MMA and combat athletes have some of the best physiques in the world. Better yet, they’re athletic as hell. Blending the perfect combination of aesthetics and athleticism, most people would love to look and perform like them. Here’s the good thing: it’s surprisingly easy. Well, “easy” as in using their exercises. Functional strength movements make up the core of their gym workouts and can be found in most gyms. We got some advice from the legendary MMA strength and conditioning coach Tony Ricci to come up with the Top 3 combat exercises anyone can use to train like a fighter.
How To Train Like An MMA Fighter
The needs for competing in MMA are unique. This makes training for combat sports quite different from bodybuilding or strength sports. Rather than training for aesthetics and maximum strength, combat fighters train for:¹
Athleticism
Power production
Muscle endurance
Conditioning
Dynamic strength and power
This combination of qualities makes this style of training very attractive, but you need the right exercises.
As there are so many exercises to choose from, I wanted to get some advice. I had the chance to talk with Tony Ricci, a legend in the world of strength and conditioning for fighters. I asked him a simple question;
“If you could pick the top 3 strength and conditioning exercises for fighters that anyone can use in the gym, what would they be?”
We wanted to choose MMA training exercises that anyone can do to improve their overall conditioning fitness needs.
Tony mentioned the importance of “training from the ground up” while hitting every training variable. Here’s what we (mostly Tony) came up with;
Kettlebell Step-ups and Jumps for stability, unilateral strength, and lower body explosiveness. This also has transfer to shots, get-ups, and jumping.
Landmine Punches for upper body explosiveness and rotational power. This improves core strength and has transferred to punching and the upper body.
Sandbag Dumps for total body power, improved triple extension, and anaerobic conditioning. It also replicates body throws.
1. Kettlebell Single Leg Step-Up/Jump
Much of a combat athlete’s activity occurs unilaterally and explosively. Examples are things like shots or stand-ups.
For this reason, unilateral strength and explosiveness in the lower body are crucial for MMA and combat athletes. This is why we’re choosing the kettlebell single-leg step-up/jump (it’s actually two exercises).
The Exercise
The kettlebell step-up is a unilateral exercise that has a fighter step on a box and lift their body with one leg. We are going to give two versions here;
Step-up – These are performed with the lead foot maintaining contact the entire movement. The elevated leg drives down into the box to pull the body up.
Step-up to Jump – The jump version is naturally a ballistic exercise that’s focused on creating maximum power. It’s performed by performing the step-up, but then propelling the body into the air.
For both these exercises, the box height can vary.
How To Perform:
Hold a kettlebell with both hands on your chest.
Stand tall, facing a sturdy box
Place one foot fully on the surface, heel planted and chest upright.
Engage your core and lean slightly forward to load the lead leg.
Drive through the heel of the lead foot, straightening the leg to lift your body up.
Let the trailing leg hang freely.
Control the descent and slowly lower the trailing leg back down to the floor.
Repeat all reps on one leg before switching sides.
Tip: Try to minimize pushing off with the trailing leg, especially with lighter loads.
(Jump Version)
Stand facing a sturdy box/bench (about shin-knee height).
Place one foot fully on the surface, heel down, chest tall.
Keep the other foot hovering slightly off the ground.
Engage your core and load the lead leg by leaning slightly forward.
Drive explosively through the heel of the lead foot, extending the hip and knee to launch upward.
As you rise, let the trailing knee drive upward like a sprinting motion.
Jump off the lead leg into the air, reaching full extension.
Land softly on the same lead leg back on the box, absorbing with a knee/hip bend.
Step down carefully and repeat for desired reps, then switch legs.
Tip: Perform this weight bodyweight until you develop the movement pattern.
How To Program
You can use various rep schemes to train different variables.
1. Strength (Step-Up)
Use your typical rep scheme and loading patterns. I.e., 3X8 with 70-75% 1RM
2. Explosion (Jump)
These jumps should be powerful with maximal effort. Keep loading and reps low; 3-5 reps with 40-60% 1RM
3, Conditioning (Step-Up)
You can perform these using multiple techniques. An easy one is completing a total amount of reps for time, i.e., 50 reps.
4. Conditioning (Jump)
For these, it’s up to you to use maximal effort. Using an EMOM-type scheme, perform 5 reps every 20-30 seconds. 5-10 rounds (1 round = both legs)
Check out these other kettlebell exercises to build muscle!
2. Landmine Punches (With Rotation)
We’ve talked quite a bit about landmine set-ups in the past. They’re one of the most effective and efficient set-ups in the gym – or even your house.
Once you have your barbell and weight, all you need is a $20 landmine attachment, and you have an entire training system. There are actually an array of exercises you can do, including:
Rows
Lunges
Squats
Wood Choppers
The Exercise
Landmine punches are distinct from single-arm presses (which are great as well).
A punch is ultimately a power exercise where a trainee will make a unilateral explosive punching movement while also incorporating rotational power.
How To Perform:
(Start Position)
Set up the landmine with an appropriate weight
Bring the barbell up to your chest
Angle towards the barbell so that you’ll need to rotate your shoulders to square up with the bar.
(Execution)
Brace your core and punch the bar upward
Simultaneously:
Pivot the rear foot (heel comes off the ground, toes turn inward)
Rotate your hips and torso toward the punching side
Keep the lead foot more stable, like an anchor
Extend the arm at the top of the movement
Your torso should now be slightly rotated, with hips driving the power.
Slowly bring the barbell back to your chest.
De-rotate hips and shoulders to return to the boxing stance.
Remember, these punches should be under control but snappy.
How It Improves Combat Performance
We want to make one thing clear: the landmine punch isn’t going to work on your actual punching form. It’s performed on a semi-fixed path in an upward motion.
However, this doesn’t mean it doesn’t improve your combat performance and overall fitness. The landmine punch offers several physiological benefits.
Increase power production in your upper body. This can transfer to your overall punching power.
Increase anaerobic endurance in your upper body. Performing the landmine punch with a metcon scheme or an EMOM will improve your body’s ability to maintain maximum force during repeated actions, i.e., punching.
Increases rotational power. Punching power comes from the hips and rotational power. Using the loaded landmine can stress this movement.
Improve overall conditioning. The landmine punch can definitely be used simply as a conditioning exercise. Performing high reps is tough!
How To Program
The landmine punch can be used to either increase overall force or as an anaerobic conditioning tool (there will be crossover to each). Here are some examples.
1. Power Production
5X3 using a load around 40-60% 1RM. You want it light enough to “pop” but not so light that it creates a jerky movement. Give yourself plenty of rest when switching arms. You want every set to be snappy.
2. Conditioning
10/8/6/4/2; 5 sets of descending reps and minimal rest as you rotate through arms. Start with 50% of your 1RM
For other landmine exercises, check out our favorite 11!
3. Sandbag Dumps
Sandbag dumps are yet another extremely basic exercise that you can train at the gym or at home.
Seen often in the world of Strongman, sandbags are an insanely versatile and effective training tool.² Having an awkward, uneven structure, they require a significant amount of stability and core strength.
This also makes them extremely challenging – a 100lb sandbag can feel like a 300 lb deadlift!
Better yet, they allow you to perform many unique exercises that you simply can’t do with weights – like the sandbag dump.
The Exercise
The movement starts with a loaded sandbag on the ground. A lifter then proceeds to pick the bag up off the floor, stand up with it, and throw it over their shoulder.
This movement uses every muscle in the body in addition to several essential movement patterns:
Squat
Hip Hinge
Triple Extension
How To Perform:
(Prep)
Choose a sandbag with a weight you need (medium for explosiveness, heavy for strength)
Place the sandbag on the floor in front of you.
Stand with feet outside of the bag. This can be awkward, but that’s the fun.
Squat down to grab the bag. If it has handles, you can use those. If not, you’ll need to reach your hands under the bag. We suggest not using handles, as this can replicate a person.
Try to get your chest up as much as possible. But again, depending on the handles, you may need to get down low.
(Execution)
Lift & Lap The Sandbag
Brace your core and get tight.
Drive through your heels and stand up with the sandbag. Focus on keeping your chest up.
Place the sandbag on your waist and squat down so it rests on your lap; this will help to grip the bag.
Hip Drive and Triple Extension
Try to pin the bag to your chest before you rise.
Dip slightly and then stand up explosively to perform triple extension.
Pop your hips and arch your back slightly to propel the sandbag over your shoulder.
Reset
Step forward if needed for balance.
The motion actually comes naturally to most people. It’s the same as if you’re lifting a heavy bag into the back of a truck.
How It Improves Your Combat Performance
It doesn’t take much imagination, but picking up a sandbag and throwing it over your shoulder replicates body throws. The awkward softness of sandbags replicates picking up an opponent as they fly over your shoulder.
In addition, it’s simply a powerful conditioning tool that uses literally every muscle in the body.³
How To Use The Sandbag In Your Program
The beauty of sandbag dumps is that you can use a variety of loads and rep schemes to train different physiological variables.
1. Maximal Load, i.e., 5X5.
This would train the sandbag just as you would a deadlift or any other strength movement.
2. EMOMs
Sandbag EMOMs are brutal. A few rep schemes you can try;
5-minute EMOM with 3 reps using 85% 1RM
10-minute EMOM with 5 reps using 75% 1RM
You likely won’t have an exact way to load, so just use some guesswork.
3. Medley
Medleys are a series of exercises you complete back-to-back until completion. They’re a bit like circuit training, but the exercises are generally bigger and you compete for time.
An awesome, brutal sandbag medley might look like this;
Sandbag to shoulder X 5
Sandbag pick-up to bearhug carry: 10-15m
Sandbag dumps X 5
Sandbag pick-up to bearhug carry: 10-15m
MMA Gym Training: Summary
If you want a taste of MMA conditioning, throw these exercises into your training routine where appropriate. All three are awesome and will benefit anyone trying to improve their athleticism and performance. Give them a shot and let us know what you think!
References
James, L.P., Haff, G.G., Kelly, V.G. et al. Towards a Determination of the Physiological Characteristics Distinguishing Successful Mixed Martial Arts Athletes: A Systematic Review of Combat Sport Literature. Sports Med 46, 1525–1551 (2016). https://doi.org/10.1007/s40279-016-0493-1
Hindle, B.R., Lorimer, A., Winwood, P. et al. The Biomechanics and Applications of Strongman Exercises: a Systematic Review. Sports Med – Open 5, 49 (2019). https://doi.org/10.1186/s40798-019-0222-z
Ratamess, Nicholas A.; et, al. Acute Cardiorespiratory and Metabolic Effects of a Sandbag Resistance Exercise Protocol. Journal of Strength and Conditioning Research 32(6):p 1491-1502, June 2018. | DOI: 10.1519/JSC.0000000000002415
