Circuit Training For Mixed Martial Artists
By admin on Sep 28, 2007 in Conditioning
Circuit training is a great form of exercise to acquaint yourself with if you plan to compete in mixed martial arts. It allows you to work on strength and cardio at the same time. In addition to that, circuit training has the potential to burn an amazing amount of calories, so if you are looking to drop some weight these are the exercises for you.
What is Circuit training?
Circuit training is a form of conditioning in which you string together a number of exercises completing one after another without rest or with minimal rest. The exercises that you string together form what is called the circuit.
How to do it.
There is a huge amount of room for creativity when it comes to creating a circuit. You can vary the overall length of time, the time spent on each exercise, the time in between exercises, what exercises you use, how much weight you use (if you are using weights), etc.
Let’s take a look at some of the things to consider when creating a circuit training program to improve performance in MMA.
- Time length - This one is pretty easy. You will usually want to try to mimic the length of time you will spend fighting and resting during a mma fight. For example, if you have a 3 round fight with each round lasting 5 minutes with 1 minute rest in between, then you would want to create a circuit that uses those times. Of course there are instances that you may not want to do it exactly that way. For instance you may want to increase the intensity of the workout beyond what you will experience in the fight e.g. less rest and longer periods of activity.
- Exercises - Well, I’m a big fan of exercises that use large muscle groups, since that is usually what you use in a fight. Think pull ups, push ups, bent over rows, and squats. Not exercises that isolate one part of the body like one arm bicep curls, calf extensions and tricep extensions. Also try to make the exercises as sport specific as you can. For instance, rather than doing squats, grab a partner and practice shooting in for a double leg, then pick him all the way off the ground, then repeat. You can replace wind sprints with an intense round of kicking the thai pads. That being said, you can pretty much use any exercise you want in your circuit providing it is safe and will push you in the direction of your goal.
- How often? - This is not an easy question to answer because it will vary from person to person. But it’s definitely an important one to ask so that you can prevent over or under training. Here are some questions you can ask yourself to get a better idea of how often you should be trying to fit this into your routine.
- Am I gearing up for a fight or just trying to maintain the fitness level I already have?
- How intense is the other training I am currently doing?
- Have I recently had a fight and need to recover?
- How intense is the circuit I created?
The answers to those questions will hopefully give you an idea of how often to implement circuit training into you conditioning program. Other than that, just make sure you listen to your coach, he is there to monitor your training and make sure you neither over nor under train.
No good article on circuit training would be complete without a demonstration. So I will turn it over to Randy “The Natural” Couture to give us a demo of a circuit.
Randy “The Natural” Couture Circuit Training
Conclusion
In mixed martial arts we usually see the more conditioned athlete with his or her hand raised at the end of the fight. Rarely do we see it the other way around. This being the case, if we want to be in the winners spot it’s our job to show up in the best shape we can. Circuit training gives us a great opportunity to improve both strength and cardio so that we can take not one, but two steps closer to being the more conditioned of the two athletes that step into the ring.
43 Comment(s)
By CDEI on Dec 12, 2007 | Reply
Would you please repost the Randy Couture video? I just watched it this morning, but didn’t get a chance to write down the routine. I want to incorporate it into my workouts.
Thanks.
By CDEI on Dec 12, 2007 | Reply
Strange! It’s back up. Thanks!
By Yavuz GÜLSOY on Dec 16, 2007 | Reply
To those who built this site,
Thank you very much for investing your time and energy on building such a useful and comprehensive web-site on MMA training. It seems that you have spend great effort to do this. I, a fan of MMA and an amateur practitioner of thsi wonderful ‘way of life,’ just wanted to say how much I appreciated this site. thanx again, and good luck!
By Need help on Dec 20, 2007 | Reply
Hey guys I need some help with the mma program. I’m 18, 5″6, and 128lbs. I don’t know what weight class I would be considered in, but I need some help. I trying to get started and stick with it. I have my own orginized sport just like the ufc, but mine is made out of water hose and landscaping timbers.
By Guy on Dec 22, 2007 | Reply
If you weigh 128 lbs. and you’re looking to compete in MMA, I suggest either looking at some of the lower weight classes (featherweight starts at 145 lbs. and bantamweight starts at 135 lbs.) but you’re better off going to a higher weight class like lightweight (155) or welterweight (170) since organizations that do anything below lightweight are much harder to come by. First, make sure you’re serious about competing and know who you’ll have as your trainers and when you’re ready to commit to a weight class, talk to a nutritionist about a diet plan to get you to that weight.
By Keith on Dec 23, 2007 | Reply
Need Help:
You would be considered a featherweight. I don’t know what the rest of your post means.
By Sam Sampsonite on Dec 28, 2007 | Reply
coooooooooooooooooooooooooooooooooool!
By Tamara Bell on Dec 30, 2007 | Reply
The video is great, however would he really do about 3 or 4 sets of that, with any rest in there? That kinda just seemed like it would be a bonus workout for him.
By Bama Black Belt on Dec 30, 2007 | Reply
Just wanted to thank ya’ll for posting the Randy video. We do this as part of our team workouts and have seen good results. thanks for all the help
By MMA Trainee on Dec 31, 2007 | Reply
Thanks alot for the video! Helps alot! Made me more mentally and phyically stonger
By Tweaker on Jan 1, 2008 | Reply
@Need help: Well, your most likely a Bantamweight right now. Biggest tip on the mma training program, create a program that emphasizes full-body work-out for now. From you body mass index, you might want to get at least up to 140+ lbs, so train hard! ^^
By BIG MIKE on Jan 4, 2008 | Reply
I have been using the couture workout for 2 months now and, it is incredible the changes in strength that i have.
By MMAISMYGAME on Jan 6, 2008 | Reply
how often do you do his routine?
By durty on Jan 7, 2008 | Reply
NUTRITION NUTRITION NUTRITION!!! If you didn’t get that the first 3 times…NUTRITION NUTRITION NUTRITION!!! If you don’t know, the most important part of NUTRITION is “U.”
Your best weapon in pursuit of MMA greatness (or greatness in any sport) is your nutrition. This all depends on you, of course. You must be willing to dedicate yourself to the measures it takes to be great in any sport in which you compete.
Conditioning is great and should never be overlooked. Strength training should never be overlooked. Nor should your time on the mat, in the ring or on the mat be overlooked.
You need to gain weight, no getting around that. Most fighters that compete at 135 are 155, most at 145 are 165, and so on. This should be a general guideline. You need to be strong enough to compete with natural strength. For this, concentrate on the main lifts, Bench, Squat and Dead. Also, cleans, lunges, and rows are equally essential.
Don’t forget those basic movements in all human activity, workout with tire-flips, rope climbs and pushups every chance you get.
In all, do everything you can to strengthen your entire body. But ensure your body is well fueled to handle the punishment you choose to dish out. Be a monster, and all is yours. Semper Fi.
By Brian on Jan 8, 2008 | Reply
Hey iam 18, iam 6′2 and weigh 172 lbs is this a good weight or decent size to compete at?, i am really interested in competing in MMA
By Brandon on Jan 17, 2008 | Reply
Watching the video I thought that wasn’t really a big deal. I’ve been training for about 6 months now and considered myself to be in (at least) decent shape. Holy mother of god… that kicked by ass
Appreciate the video guys.
By Guy on Jan 26, 2008 | Reply
That’s a good weight/height. Since you’re young, you have lots of time to train in whatever martial arts you want to incorporate into your style. 6′2″ is a good height, and at your weight you’d either be looking at fighting at Welterweight (170 lbs.) or, more probably, cutting weight before your fights at Lightweight (155 lbs.)
By Feared by All on Jan 31, 2008 | Reply
Ive discovered, while doing circuit training, get a good thick belt and wrap it around your chest just at nipple level. Tighten with yer lungs half full, than do yer workout. After about 2 months, youll notice u have alot more wind during fights… This is an old cambodian pradal serey trick.
By Brian on Feb 6, 2008 | Reply
i was wondering what a good mix would be for a starting up mma experience. I am 6′ 1″ 167 lbs and i have some experience in taekwondo, a little clinch and a little grappling experience, any tips?
By Brian on Feb 6, 2008 | Reply
and 17, sorry about that
By travis0103 on Feb 13, 2008 | Reply
i’m just starting back into everything and hope this will break me down and lift me backup, check me out in three weeks.
Thank guys
By craig on Feb 14, 2008 | Reply
don’t worry about what weight class you would fight at especially if you are new to mma training. It takes years to prepare yourself technically and your weight is likely to change throughout training. When and if you are eventually ready to fight, there will be a weight class suitable for you.
By Mario on Feb 29, 2008 | Reply
Hey! I’m 17, 5′22″ (170cm) and 141 lbs (64kg),
Last time I checked I had a fat % of 10,9.
I started practicing ultimate full contact (vale-tudo) 2 months now, after 5 years of karate, shotokan style.
I wonder if I should try to increase my weight? I thought that it would probably be good to raise it to 158 lbs. Any opinion? Thnks.
By David on Mar 3, 2008 | Reply
Hey,I’m a huge MMA fan and was interested on how to get started.I’m 19, 5′8 165 give or take a few beers.I played baseball all 4 years of high school and a year in college.I’ve been in a few street fights,but that is all my hands on experience so far.I’m mainly wanting to do this for self-defense and just believe it will be awesome to be able to do all of this.What are the first few steps should i take?
By Thomas on Mar 9, 2008 | Reply
He would have rests. Probably only a minute rest and five sets of those. Its an anaerobic workout and that means it’s pushing your body to the limit, letting it recover, and you do it again, and again.
By Richard on Mar 10, 2008 | Reply
i’m 18 5′6″ and when i started training 2 years ago i was 145 pounds with 10% body fat. i didn’t lift that much cause i wanted to stay around 145 and 150 but now i am 170 pounds with around the same body fat % does anyone have any tips on getting back down to a lower weight but still cutting the least amount of muscle as possible? thanks
By brian on Mar 26, 2008 | Reply
Any other circuit training videos?
By Owen on Apr 3, 2008 | Reply
Hey, here’s another placement question. I’m about 5′8″, 160 pounds (about 4% body fat) and I’ve been practicing this sport for about a year. What weight class would you say I’d be best suited to compete in?
By Ben on Apr 20, 2008 | Reply
I love this vid gonna start it this week. i will shoot for it twice this week with the 25’s along with cardio. im 6′0 260lbs i used to do the fake wrestling but the past month have learned a little on my own in the way of mma. also i live in indiana if anyone out there is close to the southeren half please let me know if you train and can assist me in my training as well as your own. by the way im 30 and can travel for sure occasions. later and thanks.-ben
By chris on Apr 23, 2008 | Reply
Richard. Most fighters cut about 10 to 15 pounds prior to a fight. Ever watch a fight and they say the guy is 170 pounds and your like,”Damn, that guy is big for 170.” That’s because he’s probably actually 185. That said, if you want to get drop down a weight class, cut back on the weights some. Your workouts should be more focused on things like plyometrics (just use your own body weight for resistance). Take a look at what your eating too. Cut 300-500 calories from your diet. You’ll lose some muscle, but with your low body fat percentage that is where most of your weight is.
By mormma on Apr 23, 2008 | Reply
i was wonderng if anyone here could eplain how to do a triangle from guard?
By Ben on Apr 27, 2008 | Reply
Hey,I’m 18 6′2 and weigh about 153.Idk my bodyfat percentage, butim trying to get into mma. I heard my body type was good for it b/c i weigh so little and am tall, allowing for a versatile kick.Anyway, i was wondering some exercises i could do to not gain weight, but gain strength. That weigh i could stay in lightweight. This video looked like a good idea, butdo u have anymore exercises/tips?
By Ryan on May 5, 2008 | Reply
Great article, guys.
By Mark on May 11, 2008 | Reply
Ben and anyone else looking to get into mma. Find a gym that trains mma in your area, and go there and train. They will tell you all you need to know. You won’t learn how to train or fight just by going online and looking up training vids and taking advice from people who post about various articles. Go and DO!
By frank on May 14, 2008 | Reply
i like the workout but i feel like it isn’t enough can anyone comment on whether it is or isn’t
By Jacob on May 21, 2008 | Reply
I hear all you guys talking about getting into mma and how to get into it go to your local mma gym or if you dont have one get some buddies togethere and get some focus mits and train on your own it works, but it is not the greatest.
By COREY on May 22, 2008 | Reply
Great video! I have a question if anyone is interested. I’m about 6′2 at 245 lb and 24 years old. I am in the process of dropping 40lb. i was turned on toWECout 6 months ago. Every since i watched my first bout i gained a strong intrest in the sport. I do not have any skills but i want to train and see about fighting MMA. My Qestion is, Is it to late for me to start now or am i waisting my time since i don’t have any skills so far?
By rob on May 28, 2008 | Reply
you just have to double click the play butten.lol
By chris on Jun 2, 2008 | Reply
damn, i’m 14 and i can’t find any organized fighting programs/organizations and such, know of any???????? . . . i guess i’ll just have to wait until i’m old like all you peeps.
By holpop on Jun 7, 2008 | Reply
im 6′3 187 pounds and regualy compeat in mma will this workout make me lose weight
By holpop on Jun 7, 2008 | Reply
oh im 14 by the way
By Chris on Jun 9, 2008 | Reply
This is great article I’ve been doing wrestling for a couple of,years and am just now getting into M.M.A. So I’ve been doing heavier training but noticed I wasn’t punching as fast as circuit trainers.
By mma on Jun 9, 2008 | Reply
Great article , The more you bleed in training the less you bleed in combat!