1. Sprawl – Squat – Jump
You can think of this like a Burpee done well. From standing, bend down and shift your hips back, moving to a MMA sprawl movement. Quickly bring yourself back to a deep squat and then jump as high as you can. Repeat this for 1 minute.
2. Bear Crawl
Crawl (either on palms or fists) up the length of the room and sprint back. Repeat this for 1 minute.
3. Forward / Backward Tumbles
Think BJJ rolls. Tumble (safely, with good technique) up and down the length of the mat for 1 minute. This form of rolling should be over the shoulder, not the head.
4. Goanna Crawl – Leap Jump
This type of crawl is with the hips lower to the ground. Crawl up the length of the mat and then leap jump down the length of the mat for 1 minute.
5. Sit-Outs
Start on your hands and toes and then pick up your same-side hand and foot to flip your torso up, ending in a tabletop positon. Reverse to start again and repeat on the other side. Continue for 1 minute.
6. Stomach – Jump – Sprint
Start on your stomach, quickly jump up and sprint down the length of the mat. Repeat for 1 minute.
When you’ve done all six exercises, you have 1 minute rest before starting again for another 3-4 sets.
MMA conditioning offers a holistic approach to fitness that transcends the boundaries of traditional gym routines. Its emphasis on primal movements, simplicity, and functionality resonates with the essence of combat sports, pushing individuals to reach their physical and mental limits. By embracing MMA conditioning, individuals can not only enhance their overall fitness levels but also cultivate a deeper connection with their bodies and the primal instincts that drive them. Whether you’re a seasoned athlete or someone new to fitness, incorporating elements of MMA conditioning into your workout regimen can yield transformative results, empowering you to unleash your full potential both inside and outside the gym.