Sport Specific Conditioning Circuit...

While it is great to do your general physical preparedness training you should be spending most of your time focusing on drills and exercises that are more sport specific (or specific to actual fighting). The following circuit covers all aspects of combat: striking, takedowns, ground and pound, and takedown defense/recovery. Give it a try for a cycle you'll love it.

MMA Workout:

1. Heavybag - 2 minutes (keep moving, focus on conditioning)
2. Penetration Step Drill - 10-20 reps each side (visualize your opponent)
3. Sandbag or Grappling Dummy Clean and Slam - 10-15 reps
4. Burpees - 10-20 reps (Start in a fighting stance, drop fast and in to a pushup position as though trying to avoid a takedown. Do a pushup and get back up quickly ready to fight)

This is a great conditioning workout to use after your skill training or sparring for the day. While doing this workout imagine yourself in a fight. Visualize yourself dominating your opponent. Each time you do this workout strive to work harder and harder.

Train Hard,
Josh Skinner