Develop strength, conditioning, and flexibility with these MMA-inspired fitness routines. The efficient, effective, total-body workouts can be done at home with minimal equipment.
Train Like an MMA Athlete
Beat the boredom by moving through the four main training focuses of a UFC athlete: Striking, Grappling, MMA, and Strength & Conditioning.
Striking
Grappling
MMA
Strength & Conditioning
MEET YOUR COACH
Mike Dolce is known for training some of the best MMA athletes, working with the likes of Ronda Rousey, Thiago Alves and Carlos Condit. He was voted World MMA Trainer of the Year four times.
WHAT YOU NEED
Minimal equipment needed. Ideally have two sets of dumbbells, a light set (3-8 lbs.) and a heavy set (5-15 lbs.), plus a mat and water bottle.
Focus on the complementary pushing muscles of the upper and lower body through the use of compound, multi-joint movements. Includes direct training of the core muscles and encourages cardiovascular pace.
Focus on the complementary pushing muscles of the upper and lower body. Similar to Power Punch, but more advanced with longer rounds. The cardiovascular demand continues to increase.
Incorporate kickboxing techniques that work the entire body and get the heart pumping. Exercises are performed at a medium, aerobic pace, combining body-shaping movements with technically sound elements of striking techniques.
Focus on the opposing, pulling muscles of the upper and lower body through multi-joint, compound movements in a series of challenging circuits. This workout complements the structure of Striker Strength.
Focus on the pulling muscles of the upper and lower body, complementing the opposing exercises trained in Power Punch. Core training is incorporated. Maintain a motivated cardiovascular pace.
Dedicated focus on strengthening and shaping the muscles surrounding the core and glutes. Mild stretching is paired with low-intensity, strength-training exercises.
Perform muscle-building, fat-burning exercises designed to push your entire body to its limits. Fast-paced, high-intensity action-packed workouts mimic the pace of a UFC competition and include familiar movements used in the Octagon ™.
This workout was inspired by the “shark tank rounds” in UFC training camps where a fighter fends off a new training partner every 60 seconds during a five-minute round. Move through five full-body exercises per round for 60 seconds each. Perform three rounds with a one-minute break between each round.
Perform muscle-building, fat-burning exercises designed to push your entire body to its limits. Fast-paced, high-intensity action-packed workouts mimic the pace of a UFC competition and include familiar movements used in the Octagon ™.
The focus is on explosive, full-body movements combining strength, speed, agility, and endurance. The pace is kept high and the body is kept moving in all directions. The goal is tax the muscles and keep adding reps.
This low intensity workout allows the body and mind to recover from more intense workouts. Move through familiar stretching and relaxation techniques utilized in yoga studios and Olympic training Centers.
Focus on high-intensity, cardiovascular, full-body exercises. With less intense exercises than Plyo Shred, the pace is kept faster. Elevate your heart rate for up to 45 minutes while intensely working all muscle groups.
