You’re a beginner in MMA, eager to improve your strength and conditioning skills to become a formidable fighter. Whether you’re stepping into the ring for the first time or simply looking to level up your game, this article is here to guide you. Within it, we’ll explore a handful of the best strength and conditioning drills specifically designed for beginners in MMA, helping you build a solid foundation and take your skills to new heights. Get ready to sweat, push your limits, and start your journey towards becoming a master in the art of MMA.
Warm-up exercises
Jumping jacks
Jumping jacks are a popular warm-up exercise that gets your heart rate up and prepares your muscles for more intense physical activity. To perform a jumping jack, start by standing with your feet together and your arms by your sides. Then, jump your feet out to the sides while extending your arms overhead. As you jump, clap your hands together. Finally, jump your feet back together and lower your arms back to your sides. Repeat this movement for a certain number of reps or for a specific amount of time.
Skipping rope
Skipping rope is a fantastic warm-up exercise that improves coordination, agility, and cardiovascular fitness. All you need is a jump rope and enough space to skip. To begin, hold the jump rope handles in your hands and stand with your feet hip-width apart. Start swinging the rope over your head, then jump over it as it reaches your feet. Keep your jumps light and focus on using your ankles to generate the jump rather than relying solely on your calf muscles. Aim to perform a set number of skips or skip for a specific duration.
High knees
High knees are a great warm-up exercise that targets the quads, hamstrings, hip flexors, and core muscles. To do high knees, stand with your feet hip-width apart. Lift your right knee straight up towards your chest while keeping your left leg in a slightly bent position. As you lower your right leg, immediately lift your left knee in the same manner. Keep alternating between your right and left knees, bringing them up as high as possible. Engage your abs and maintain an upright posture throughout the exercise. Perform high knees for a certain number of reps or for a specific amount of time.
Butt kicks
Butt kicks are an effective warm-up exercise that engages the hamstrings, glutes, and calves. To perform butt kicks, start by standing tall with your feet hip-width apart. Begin jogging in place, lifting your right heel towards your glute as you move forward. As your right foot returns to the ground, quickly lift your left heel towards your glute. Continue alternating between your right and left legs, aiming to touch your glutes with your heels. Keep your core engaged and your upper body upright. Perform butt kicks for a set number of reps or for a specific duration.
Bodyweight exercises
Push-ups
Push-ups are a fundamental bodyweight exercise that targets the chest, shoulders, triceps, and core muscles. Begin in a high plank position with your hands slightly wider than shoulder-width apart and your toes touching the ground. Lower your body by bending your elbows and keeping them close to your sides. As you lower, maintain a straight line from your head to your heels. Once your chest reaches the ground, push yourself back up to the starting position. Perform push-ups for a certain number of reps or for a specific amount of time, gradually increasing as you get stronger.
Squats
Squats are a powerful lower body exercise that primarily targets the quadriceps, hamstrings, and glutes. Start by standing with your feet shoulder-width apart and your toes slightly turned out. Engage your core, push your hips back, and bend your knees to lower your body towards the ground. Keep your chest up and your heels firmly planted on the floor. Go as low as you can while maintaining proper form, then push through your heels to return to the starting position. Perform squats for a specific number of reps or for a certain duration, gradually increasing the intensity as you progress.
Burpees
Burpees are a full-body exercise that combines strength, cardio, and explosiveness. Begin in a standing position with your feet shoulder-width apart. Lower your body into a squat position and place your hands on the floor in front of you. Kick your feet back, landing in a high plank position. Perform a push-up, then quickly jump your feet back towards your hands. Explosively jump into the air, raising your hands overhead. Repeat this sequence for a set number of reps or for a specific amount of time. Burpees are a challenging exercise, but they offer great benefits in terms of strength, endurance, and calorie burn.
Plank
The plank is a core-strengthening exercise that targets the abdominal muscles, lower back, shoulders, and glutes. Start by lying face down on the ground. Place your forearms on the floor, parallel to each other, and position your elbows directly beneath your shoulders. Engage your core, tuck your toes, and lift your body off the ground, maintaining a straight line from your head to your heels. Keep your hips level, avoid sagging or lifting your buttocks, and hold the position for a specific amount of time. As you become more advanced, you can increase the duration of your planks to further challenge your core muscles.
Cardiovascular workouts
Running
Running is an effective cardiovascular exercise that improves endurance and burns calories. It can be done outdoors or on a treadmill, and it doesn’t require any special equipment. Start at a comfortable pace and gradually increase your speed or distance as you get fitter. Whether you’re a beginner or an experienced runner, it’s important to wear proper running shoes to protect your feet and joints. Consider varying your running routine by incorporating interval training or hill sprints to make it more challenging and engaging.
Cycling
Cycling is a low-impact cardio exercise that is gentle on the joints while providing a great workout for the lower body muscles. It can be done outdoors on a road bike or indoors on a stationary bike. Cycling not only improves cardiovascular fitness, but it also strengthens the quadriceps, hamstrings, glutes, and calves. You can adjust the intensity of your cycling sessions by increasing or decreasing the resistance on the bike or by adding intervals of increased speed or resistance.
Swimming
Swimming is a fantastic full-body workout that engages all major muscle groups while being easy on the joints. It improves cardiovascular fitness, builds muscular strength and endurance, and enhances flexibility. Whether it’s freestyle, breaststroke, backstroke, or butterfly, swimming provides a low-impact yet highly effective form of exercise. If you’re new to swimming, consider taking lessons to improve your technique and maximize your workout’s benefits. Additionally, swimming can be a refreshing and enjoyable activity, especially during hot summer months.
Rowing
Rowing is a total-body workout that engages multiple muscle groups, including the arms, back, shoulders, core, and legs. Whether you’re rowing on the water or on a rowing machine, this exercise provides an excellent cardiovascular workout while building strength and endurance. Rowing is a low-impact activity that puts little stress on the joints, making it suitable for people of all fitness levels. To get the most out of your rowing sessions, focus on maintaining proper form and technique, and gradually increase the intensity and duration of your workouts.
Plyometric exercises
Box jumps
Box jumps are plyometric exercises that strengthen the lower body muscles, improve explosiveness, and enhance vertical jumping ability. To perform a box jump, stand facing a sturdy box or platform with your feet shoulder-width apart. Lower your body into a quarter squat position, then explosively jump onto the box, using your arms for momentum. Land softly with your knees slightly bent, then step or jump back down to the starting position. Start with a lower box height and gradually increase the height as your strength and confidence improve.
Jump lunges
Jump lunges are dynamic plyometric exercises that target the quadriceps, hamstrings, glutes, and calves, while also improving balance and coordination. To do jump lunges, start in a lunge position with your right foot forward and your knee bent at a 90-degree angle. Lower your body into a lunge, then explosively jump into the air, switching your legs mid-air so that your left foot is now forward and your right foot is behind. Land softly and immediately descend into another lunge, repeating the movement in a fluid motion. Perform jump lunges for a set number of reps or for a specific amount of time.
Medicine ball slams
Medicine ball slams are a powerful plyometric exercise that engages the entire body, including the core, upper body, and lower body muscles. To perform medicine ball slams, start by standing with your feet hip-width apart, holding a medicine ball in both hands at chest level. Raise the ball overhead, then explosively slam it down to the ground in front of you. As you slam the ball, engage your core, hinge at the hips, and use your entire body to generate power. Catch the ball on the bounce and repeat the movement for a set number of reps or for a specific duration.
Tuck jumps
Tuck jumps are an advanced plyometric exercise that targets the lower body muscles, particularly the quadriceps, hamstrings, and glutes. To do a tuck jump, start in a standing position with your feet hip-width apart. Bend your knees and jump explosively into the air, bringing both knees towards your chest, and tucking your thighs against your abdomen. Extend your legs and land softly, immediately transitioning into the next rep. Tuck jumps are challenging and require a good level of lower body strength and coordination, so make sure to start with caution and gradually increase the intensity as you progress.
Agility drills
Ladder drills
Ladder drills are agility exercises that involve precise footwork and improve speed, coordination, and agility. You can perform ladder drills using a ladder placed on the ground or by creating a ladder pattern using tape or cones. Some common ladder drills include high knees, lateral shuffles, in-and-out footwork, and quick steps. Start by introducing basic ladder drills into your routine, then progress to more complex movements as you become more proficient. Ladder drills are not only fun but also challenge your mind-body connection and help you become more nimble and agile.
Cone drills
Cone drills are another form of agility exercise that enhance quickness, change of direction, and general agility. Set up cones in various patterns and distances and perform movements such as shuffling, backpedaling, figure eights, and zigzags around the cones. The key is to be quick and explosive while maintaining proper technique and control. Cone drills are a staple in most sports training programs and are particularly beneficial for athletes who need to quickly change direction during their sport, such as basketball players, soccer players, and tennis players.
Shuttle runs
Shuttle runs, also known as suicides, are a classic agility drill that improves speed, explosiveness, and endurance. Start by setting up cones or markers at different distances, such as 10 yards, 20 yards, and 30 yards. Begin at the starting line and sprint to the first cone, touch the ground, then sprint back to the starting line. Repeat the process, but this time sprint to the second cone and back, and continue until you’ve reached the final cone and returned. Shuttle runs are a challenging drill that will push your limits and improve your overall athleticism.
Quick feet
Quick feet drills focus on developing fast footwork, coordination, and agility. They involve rapid movements and changes of direction. One popular quick feet exercise is the ladder drill, where you perform high-speed movements through the rungs of a ladder. Another option is the dot drill, where you jump quickly from one marked dot or spot to another in various patterns. Quick feet exercises are excellent for enhancing foot speed, reaction time, and overall agility. As you progress, try combining different patterns and movements to continuously challenge yourself.
Resistance training
Dumbbell curls
Dumbbell curls are a classic resistance exercise that target the biceps and help build arm strength. Stand up straight with a dumbbell in each hand, palms facing forward, and arms fully extended. Keeping your elbows close to your sides, exhale as you curl the weights up towards your shoulder, contracting your biceps. Pause at the top and squeeze your biceps, then slowly lower the dumbbells back to the starting position. Perform dumbbell curls for a specific number of reps, gradually increasing the weight as you get stronger.
Resistance band exercises
Resistance band exercises are versatile and effective in targeting multiple muscle groups simultaneously. Bands provide constant tension throughout the movement, challenging your muscles in both the concentric and eccentric phases. They are portable, affordable, and suitable for all fitness levels. Some common resistance band exercises include banded squats, banded rows, lateral walks, and banded chest press. Incorporating resistance band exercises into your workout routine will help build muscular strength, improve stability, and enhance overall body composition.
Kettlebell swings
Kettlebell swings are a dynamic exercise that targets the posterior chain, including the glutes, hamstrings, and lower back. Begin by standing with your feet shoulder-width apart and the kettlebell between your feet. Hinge at your hips, maintaining a neutral spine, and grasp the kettlebell handle with both hands. Initiate the movement by forcefully extending your hips and swinging the kettlebell forward, bringing it up to shoulder height. As the kettlebell descends, hinge at the hips again and repeat the movement in a fluid motion. Kettlebell swings are a powerful exercise that builds strength, power, and cardiovascular endurance.
Barbell squats
Barbell squats are a compound resistance exercise that targets the lower body muscles, including the quadriceps, hamstrings, glutes, and calves. Start by standing with the barbell resting on your upper back, gripping it with an overhand grip slightly wider than shoulder-width apart. Step back and position your feet shoulder-width apart, toes slightly turned out. Keeping your chest up and your core engaged, push your hips back and bend your knees to lower your body into a squat. Go as low as you can while maintaining good form, then drive through your heels to return to the starting position. Barbell squats are a challenging exercise that deliver great results in muscle development and overall strength.
Core strengthening exercises
Russian twists
Russian twists are an effective core exercise that targets the obliques, rectus abdominis, and transverse abdominis. Begin by sitting on the ground with your knees bent and your feet elevated off the ground, balancing on your tailbone. Hold a medicine ball or a dumbbell in front of you, arms extended. Twist your torso to one side, bringing the weight towards the ground, then quickly rotate to the opposite side. Keep your core engaged throughout the movement and focus on controlled, fluid rotations. Perform Russian twists for a set number of reps or for a specific duration, gradually increasing as you build strength.
Leg raises
Leg raises are a challenging core exercise that primarily target the lower abdominal muscles and hip flexors. Lie flat on your back with your legs extended and your hands by your sides. Keeping your legs straight, lift them off the ground using only your lower abs. Slowly lower your legs back down without touching the ground, then repeat the movement. To make the exercise more challenging, you can lift your legs all the way up until they are perpendicular to the floor. Be sure to maintain control and avoid using momentum to perform the leg raises effectively.
Plank variations
Plank variations are fantastic exercises for overall core development, targeting not only the front abdominal muscles but also the back and obliques. The traditional plank is performed by assuming a high plank position with your forearms on the ground, elbows beneath your shoulders, and toes touching the floor. Engage your core, glutes, and legs, keeping your body in a straight line from head to heels. Hold this position for a specific amount of time, gradually increasing the duration as you progress. To challenge yourself further, you can try side planks, plank with leg lifts, or plank with arm reaches.
Bicycle crunches
Bicycle crunches are a dynamic core exercise that engages the abdominal muscles, obliques, and hip flexors. Start by lying on your back with your hands behind your head and your legs lifted, knees bent at a 90-degree angle. Bring your right knee towards your chest while simultaneously twisting your torso and bringing your left elbow towards your right knee. Straighten your right leg as you twist, then switch sides, bringing your left knee towards your chest and your right elbow towards your left knee. Pedal your legs in a controlled and continuous motion, alternating between right and left. Perform bicycle crunches for a set number of reps or for a specific amount of time.
Balance and stability exercises
Single-leg deadlifts
Single-leg deadlifts are great exercises that target the glutes, hamstrings, core, and lower back while improving balance and stability. Start by standing with your feet hip-width apart and your arms by your sides. Shift your weight onto your left foot and slightly lift your right leg off the ground. Hinge at the hips and slowly lower your torso towards the ground, extending your right leg behind you until your body forms a straight line from head to toe. Keep your core engaged, back flat, and your left knee slightly bent. Use your left glute and hamstring muscles to return to the starting position. Perform single-leg deadlifts for a set number of reps on each leg, gradually increasing the difficulty as you improve.
Bosu ball exercises
The Bosu ball is a versatile piece of equipment that challenges balance, stability, and strength. It consists of a rubber dome with a flat platform on one side and a semi-circular dome on the other. Exercises performed on the Bosu ball engage multiple muscle groups while activating the core for stability. Some Bosu ball exercises include squats, lunges, push-ups, planks, and single-leg balances. Start with basic exercises to familiarize yourself with the Bosu ball, then progress to more challenging movements as you develop your balance and stability.
Yoga poses
Yoga poses, such as tree pose, warrior poses, and balancing poses, are excellent for improving balance, stability, flexibility, and body awareness. Yoga requires both strength and control, and various poses challenge your balance by shifting your weight onto one leg or engaging smaller stabilizing muscles. Regular yoga practice not only enhances physical balance but also promotes mental focus, relaxation, and overall well-being. If you’re new to yoga, consider taking a beginner’s class or following an online tutorial to ensure proper alignment and technique.
Balance board workouts
Balance boards are valuable tools for improving overall balance, coordination, and core stability. They consist of a board placed on top of a fulcrum or a roller, creating an unstable surface that requires constant engagement of the muscles to maintain balance. By standing, sitting, or performing exercises on a balance board, you challenge your muscles and nervous system to work together for improved stability. Start with basic exercises, like standing on the board with both feet, then progress to more advanced movements, such as single-leg balances or squats on the board. Incorporating balance board workouts into your routine will enhance your body control and proprioception.
Endurance drills
Long-distance running
Long-distance running is an endurance drill that helps improve cardiovascular fitness, stamina, and mental resilience. Whether you’re training for a marathon or simply aiming to build your endurance, long-distance runs gradually increase your capacity to go the distance. Begin by establishing a comfortable pace and gradually increase your mileage over time. It’s important to listen to your body and incorporate rest days to avoid overtraining and reduce the risk of injury. As you progress, consider adding interval training or tempo runs to further challenge your cardiovascular system.
Circuit training
Circuit training is a form of endurance drill that combines cardiovascular exercises with strength exercises. It involves performing a series of exercises back-to-back with minimal rest in between. This form of training keeps your heart rate elevated throughout the circuit, improving cardiovascular fitness while building muscular strength and endurance. Design your circuit to include a mix of cardio exercises, such as jumping jacks or burpees, and strength exercises, such as push-ups or squats. Perform each exercise for a set amount of time or number of reps, then move on to the next one. Repeat the circuit for multiple rounds, gradually increasing the intensity as you progress.
HIIT workouts
High-intensity interval training (HIIT) workouts are an effective way to improve endurance, burn calories, and boost cardiovascular fitness in a short amount of time. HIIT alternates between short bursts of intense exercise and periods of rest or lower-intensity exercise. The high-intensity intervals spike your heart rate, while the recovery periods allow you to catch your breath and prepare for the next intense burst. Examples of HIIT exercises include sprints, jump squats, mountain climbers, and high knees. Perform each exercise at maximum effort for a specific duration, followed by a short rest period. Repeat the cycle for a set number of rounds, gradually increasing the duration or intensity as you become fitter.
Swimming intervals
Swimming intervals are an excellent way to improve cardiovascular fitness, muscular endurance, and overall stamina in the water. By incorporating high-intensity intervals into your swim routine, you can challenge your body and stimulate improvements in your cardiovascular system. Start by swimming at a comfortable pace, then increase your effort for a set distance or time. Once you’ve completed the interval, slow down to recover and repeat the process. Intervals can vary in duration and intensity, so you can tailor them to your fitness level and goals. Swimming intervals offer a low-impact and refreshing way to boost your endurance and promote overall cardiovascular health.
Flexibility exercises
Static stretching
Static stretching involves holding a stretch for a prolonged period to increase flexibility and improve joint range of motion. It helps lengthen muscles, reduce muscle tension, and improve overall flexibility. To perform a static stretch, slowly move into a position that elongates the target muscle group and hold the stretch without bouncing or jerking. Common static stretches include hamstring stretches, quad stretches, and shoulder stretches. Aim to hold each stretch for 20-30 seconds, focusing on deep breathing and allowing the muscles to relax and elongate.
Dynamic stretching
Dynamic stretching involves moving through a range of motion to warm up the muscles and increase flexibility while also improving balance and coordination. Unlike static stretching, dynamic stretching uses controlled movements that mimic the motions of the activity or exercise you’re about to perform. Examples of dynamic stretches include arm circles, leg swings, walking lunges, and high knees. Dynamic stretching is an excellent warm-up exercise that prepares your body for physical activity by increasing blood flow and activating the muscles.
Foam rolling
Foam rolling, also known as self-myofascial release, is a form of self-massage that helps release muscle tension, improve flexibility, and reduce muscle soreness. Using a foam roller, you can apply pressure to specific areas of your body to release tightness and knots in the muscles. Roll back and forth over the targeted muscle group, pausing on any tender spots or trigger points. Foam rolling is commonly used for the lower body, such as the IT bands, quadriceps, hamstrings, and calves, but can also be done on the upper back, shoulders, and arms. Incorporate foam rolling into your warm-up or post-workout routine to aid in muscle recovery and flexibility.
Yoga flows
Yoga flows, or vinyasa flows, are sequences of yoga poses that are linked together with smooth transitions, creating a continuous and dynamic movement. Yoga flows help improve flexibility, strength, balance, and overall body awareness. By practicing flowing sequences, you can flow seamlessly from one pose to another, allowing you to move with grace and ease. Yoga flows can range from gentle and beginner-friendly to more advanced and challenging, depending on your experience and fitness level. Consider joining a yoga class or following along with online video tutorials to develop a yoga flow routine that suits your needs and goals.
In conclusion, when it comes to strength and conditioning drills for beginners in MMA, there are numerous options to choose from. Whether you’re looking to warm up your body, work on bodyweight exercises, improve cardiovascular fitness, engage in plyometric drills, enhance agility, focus on resistance training, strengthen your core, challenge your balance and stability, boost endurance, or increase flexibility, incorporating a variety of exercises and drills into your routine is key. Remember to start at an appropriate level and gradually increase the intensity and duration as you progress. By consistently incorporating these exercises into your training program, you’ll improve your overall physical fitness and lay a solid foundation for your MMA journey.