Those who are serious about mixed martial arts (and want to get involved in competitions) need to be sure that their training and technique are solid. Many fitness fiends consider mixed martial arts (MMA) to be the ultimate athletic challenge because it requires physical strength, mental toughness, and the ability to think and react quickly.
Training for MMA is an extreme physical challenge and is for advanced exercisers. You will need to work on strength, speed, flexibility, endurance and power.
Although there are a variety of exercises and martial arts training tips that you can do to improve all these areas, MMA conditioning and weight training go hand-in-hand, and these two key moves should be part of your MMA training plan:
For the upper body, do the bench press: Lie flat on a bench and keep your feet flat on the floor and your back flat on the bench. Lift the bar above your body, slowly lower it toward the middle of your chest (without letting it touch the chest). Then push the bar straight up until your arms are straight and lock your elbows. Lower the bar slowly. Repeat as desired.
For the lower body, do the lunge: Place a barbell across your upper back and look straight ahead. Step one leg forward in a long stride, then slowly bend your front knee so it forms a 90-degree angle and lower your back knee to the floor, curling your back toes under. Pause, then slowly straighten your legs and return to the starting position. Repeat as desired with each leg.