This Article is About
bodyweight exercise
strength training program
strength exercises
aerobic exercises
push ups
strength endurance
interval training
moderate intensity
burpees
exercise time
pushup
maximum effort
Mma Strength Training: A Full - Body, Bodyweight Exercise Program You Can Do At Home
Join 1000's of Authors at StreetArticles Today!

Mma Strength Training: A Full  -  body, Bodyweight Exercise Program You Can Do at Home

Are you excited to finally meet all the strength, endurance, and cardio requirements that MMA competition demands in a single MMA Strength training program? Also excited that you can do it at home (or in a hotel, traveling), without any equipment, within less than 15 minutes (and that includes warm-up and cool down)? Well, than, this article might be the most important part of your training program.

First, you need to understand what a Tabata workout means. It means 20 seconds of all out, maximum effort exercise, followed by a 10 second rest, repeated 8 times. It is intense, feeling sick or totally exhausted at the end of 4 minutes is common. It is a good idea to add 5 minutes of warm up and 5 minutes of cool down, and that totals 14 minutes of total exercise time.

The benefit is that, you not only improve aerobic performance, but also anaerobic and fat loss performance, even more so than moderate intensity interval training.

And you can do this with any type of exercise. You can use aerobic exercises like running, riding a bike, climbing stairs, doing jumping jacks, etc. Or you can do push-ups, squats, burpees, and other strength exercises.

For MMA Strength training, I love to do tabata sets of pushups, squats, and burpees. If I had to choose one single exercise, I'd do burpees. It is like a pushup and a squat combined, so it really works the whole body. And when you do it in a Tabata set, boy, does it work your whole body to its limits! You could have a hard time getting up from the floor after you complete the last set of 20 seconds...

But of course, variation is the key to get consistent gains from your workouts. If you only do one single exercise, your body will adapt to it in 4-6 weeks, and after that, it is not as effective as before. Therefore you should regularly change your routine and the exercises you are doing to train your body in all kinds of different ways.

There are lots of different ways to incorporate bodyweight strength exercises to Tabata workouts. You can do pushups in 30 or more different ways. There are military pushups, hindu pushups, handstand pushups, single hand pushups, jumping and clapping pushups, inclined pushups, and even variations of those within themselves. And this is just the good old pushup. There are as much variations to squats, and most other bodyweight exercises.

All in all, my point is, the best way to get MMA strength training is mix some bodyweight strength training exercises in a tabata set. And change your routine every 4-6 weeks, to keep it fresh. You'll see lots of combined benefits from strength, to endurance, to aerobic capacity improvements within 14 minute workout routines, 3-4 times a week.


Street Talk

Nice Article - Just wondered if you were promoting any affiliate products as I don't see any links on your website - Colin

Reply
  about 7 years ago

Promoting an affiliate product will come a little later, after I build some backlinks, traffic, and followers. But I have a few products in mind.

Reply
  about 7 years ago
You May Also Like
3 Reasons Why Weight Training for Over 50 Year Old Men Makes Sense
Is weight training for over 50 year old men a good idea? There are many ways to exercise from walking, biking and swimming to golf, tennis and basketball. Gardening and yard work can be a good workout and so can playing with the kids. So why lift weights? You’ll probably…
By: Mark Fickler in  Health and Fitness  >  Exercise   Nov 10, 2012  
0
  Likes: 0

Can Bodyweight Exercises Make You Stronger?
Looking at the way the fitness industry tells people how they can get stronger they ignore the power of bodyweight exercises. Just look at any fitness magazine... You'll see routines, articles and pictures talking about why the X free weight move or the Y machine exercise will get you packing…
By: Luke Thomas in  Health and Fitness  >  Exercise   Oct 18, 2012  
0
  Likes: 1

Holiday Workout Plan - Alternatives To The Gym
Everyone needs a holiday, But if your trying to cut up or your worried you will lose your size gains while your away, I have the perfect solution..... If your only going away for a week I think its a waste reading this, sometimes a good week off training is…
By: Mark Holmes in  Health and Fitness  >  Build Muscle   Feb 23, 2012  
0
  Likes: 1

Upper Body Workouts Without Weights - How Good Are They?
Is it possible to have good upper body workouts without weights? Can you build muscle and burn fat just as well as you could using equipment in the gym? Is it possible to get a good physique using just your own bodyweight as resistance? Well let's get into it so…
By: Luke Thomas in  Health and Fitness  >  Exercise   Oct 16, 2012  
0
  Likes: 1

3 Keys to Starting A Successful Body Weight Training Program
How do you get a bodyweight training program started? What are the keys to success? The 3 keys to ensure success with body weight training are good planning, simple execution and good nutrition. Know what you are doing, write down what you did and eat well to ensure what you…
By: Mark Fickler in  Health and Fitness  >  Exercise   Aug 21, 2012  
0
  Likes: 0

To Hit Repeat Or To Go On With Something New: Those Are the Questions
A friend of mine has asked this question several times. " Aren't you done with that, yet?" By that, he means whatever exercise program I am doing at the moment. My answer is always no, I am not done with "that" yet. I never will be, either. I am a…
By: amie nogrady in  Health and Fitness  >  Exercise   Jan 23, 2013  
3
  Likes: 4

Spin Class: An Amazing Way to Train for Your First Triathlon
I was over at the gym the other day fretting about the training that I need for my upcoming triathlon. I know how important training is. I know that strength training for triathletes is especially important. But, I just wasn’t getting it done as I thought I should. And now…
By: Trainer Davey in  Health and Fitness  >  Exercise   May 09, 2012  
0
  Likes: 0

Tips for Losing Weight
I Need To Lose Weight Being overweight or obese is a huge and growing (pun intended) problem, especially in the U.S., the following are some facts and ideas to help in losing weight and gaining a healthier lifestyle. These ideas are aimed at a natural way to lose weight with…
By: joe witt in  Health and Fitness  >  Weight Loss   Jan 26, 2012  
0
  Likes: 4

The Benefits Of Exercise
Regular exercise and physical activity is extremely important and beneficial for long-term health and well-being. You've probably heard that exercise is good for you, but you may not know to what extent. Exercise can be done by anyone regardless of age, sex or physical ability and you can exercise nearly…
By: Thomas P. Hardin Jr in  Health and Fitness  >  Exercise   Dec 21, 2011  
0
  Likes: 0

Kettlebell Workout DVD For Women
So here we are again and today I am talking about a Kettlebell workout DVD for women. That sounds like a bit of a mouthful but don't worry, it is probably the hardest thing you will have to read today. If you are here reading this, chances are it is…
By: Dom Wells in  Health and Fitness  >  Exercise   Jan 23, 2013  
9
  Likes: 11

20 Minute Kettlebell Workouts
One of the reasons I have fallen in love with Kettlebells is their versatility. Whether you want a long one hour workout, or are just looking for a short 20 minute workout, you can do so knowing that you will be getting a decent exercise for your body regardless of…
By: Dom Wells in  Health and Fitness  >  Exercise   Dec 21, 2012  
8
  Likes: 9

How To Go About Getting Rid Of Belly Fat
Getting rid of belly fat is not easy at all if you set very unrealistic goals, to achieve within a short period of time and you strain yourself in order to achieve them. This however does not mean that you cannot lose your belly fat if you put your mind…
By: Charles4 in  Health and Fitness   Jun 13, 2011  
0
  Likes: 1

Ddpyoga - The Best Beginner Workout
For this post, I want to give a testimonial on the exercise program that kickstarted my journey from being a clumsy oaf to an aspiring dancer. That program is DDPYoga. When it comes to home workouts with no equipment, this is the best beginner workout program I can humanly imagine.…
By: Bobby13 in  Health and Fitness  >  Exercise   Jun 04, 2016  
0
  Likes: 0

3 Lessons From THE Biggest Loser
Everywhere throughout the world, after a long time, a great many individuals are bolted to their TV sets - however not to watch the most recent cleanser, or CSI. Not to watch Jay Leno or Sex in the City. Not to see who outmaneuvers, outlives and beats others in Survivor.…
By: Kat Li in  Health and Fitness  >  Exercise   Jun 02, 2016  
1
  Likes: 1

2 Steps To Six Pack Abs
For one thing, I need to specify that, for most people, getting well defined abs is not a simple undertaking. It requires devotion, however it is possible! The following is a general 2-stage control that, if took after religiously for 3 months, will deliver results. Step 1: Nutrition This is…
By: Kat Li in  Health and Fitness  >  Exercise   May 31, 2016  
0
  Likes: 1

Article Views: 2471    Report this Article