Workout - Circuit training for MMA fighters

💥 MMA Strength Training Circuit – Build Power, Explosiveness & Flexibility (45-60 min)

Looking to improve your strength, explosiveness, and mobility for MMA or combat sports? This full-body circuit is designed specifically for MMA fighters who want to dominate in the octagon with powerful strikes, fast takedowns, and flexible movements.

🕒 Workout Duration: 45 to 60 minutes

🥅 Main Goal: Develop Strength, Explosiveness, and Flexibility

🏋️‍♂️ Equipment Needed:

• Dumbbells

• Kettlebell

• Pull-up bar

• Resistance band

• Bodyweight only

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🔥 Warm-Up (10 minutes) – Mobility & Activation

Prepare your body for high-intensity effort and prevent injuries.

• Cossack Squats (hip mobility): 10 reps per side

• Dynamic Kicks (front/back & lateral): 10 per leg

• Shoulder & Wrist Circles: 30 seconds

• Shadow Boxing with Resistance Bands: 2 minutes

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💪 Main Circuit: Strength & Explosiveness (5 Rounds)

Perform the following exercises in sequence, with 30 seconds rest between each.
Take 60 seconds rest between rounds.

1. Explosive Deadlifts (5 reps)
   → Develop hip power and core strength for strikes and takedowns.

2. Plyometric Push-ups (8 reps)
   → Boost arm speed and punching explosiveness.

3. Kettlebell Jump Squats (8 reps)
   → Build lower-body power for kicks and level changes.

4. Explosive Pull-ups or Weighted Pull-ups (6 reps)
   → Improve upper-body pulling strength for grappling.

5. Battle Rope Slams or Waves (30 sec)
   → Increase muscular endurance and coordination.

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🧘 Cool-Down (5 minutes) – Flexibility & Recovery

End your session with mobility work to recover faster and improve flexibility.

• Deep Lunge Hip Stretch: 30 seconds per leg

• Bridge Pose: 30 seconds – Opens the back and hips.

• Pigeon Pose Stretch: 30 seconds per side – Targets glutes and hip rotators.

• Dynamic Back & Shoulder Stretch: 30 seconds

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🥋 Why This Circuit Works for MMA Fighters

This training session targets the key physical qualities required for MMA:
✅ Power for striking and takedowns
✅ Explosiveness for quick movements
✅ Mobility for grappling transitions and injury prevention

Perfect for fighters who want a time-efficient workout that delivers results in the cage.

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🔥 Try this MMA workout today and boost your performance on the mat and in the octagon!
💬 Got questions or feedback? Drop a comment below – I’d love to hear your thoughts!