MMA & Boxing Workouts: The Ultimate Guide for a Fighter

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MMA & Boxing Workouts: The Ultimate Guide for a Fighter

Being hefty and huge may make you look BIG but not necessarily strong! If you are a boxer or an MMA fighter, you would want to get ripped to even start to make an impression. Fighting every day as your fitness routine won't suffice if you are trying to muscle up; you need a workout plan that covers cardio, fight sessions and strength training to give you a holistic, wholesome and actually strong body.

Below is a workout routine designed for intermediate boxers and MMA fighters who are looking to get in shape. The exercises here are specifically chosen to help build strength and improve cardio fitness. So if that's what you're looking for, then keep reading!

Workout Summary

Main Goal

Build Muscle

Workout Type

Split

Training Level

Intermediate

Program Duration

16 Weeks

Days Per Week

6

Time Per Workout

70-90 Minutes

Equipment Required

Barbell, Bodyweight, Dumbbells, Machines

Target Gender

Male & Female

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Workout Description

In the past, weightlifting was a no-go area for boxers because heavy weight lifting can adversely affect punching ability and the speed factor required in boxing. These days, workout plans that are specially designed for boxers and MMA fighters are gaining support because, when done right, they can boost a fighter's performance.

The general rules of strength training are not applied when training as a fighter, especially Boxer or MMA specialist. You need to keep the weight low and intensity high to build agility, speed, endurance, and not just massive muscle. You are not supposed to be training like a hardcore bodybuilder, powerlifter , or a boxer.

These weightlifting categories are hooked to muscle hypertrophy (building muscle size), but they can be bad for boxers for the fatigue involved in the process. Boxers need to have enough energy in store to train for boxing and hit some excellent rounds of cardio as well.

Also, bodybuilding-style strength training builds Type I muscles fibers, aka slow-twitch fibers. Now, these muscle fibers are not the best type for boxing because they take longer to contract and do not give the quick, power burst required in boxing. Slow twitch muscles work perfect for marathon runners or in situations where one needs to endure for extended periods of time.

Owing to these reasons, this workout plan gives you a mixture of cardio, strength training and fight training as your ideal weekly gym routine. You reap the prime benefits of all types of training minus the adverse effects. The specially designed workout plan for boxers and MMA specialists aims to boost the speed and intensity factors by mixing cardio, fight training and targeted weightlifting.

Workout Frequency

This is a weekly routine in which you will be training for 6 days. One day is for rest and recovery. You will follow the plan for a good 16 weeks to achieve the goals you have set in mind before following it. It's a slightly demanding routine, so it is for intermediate-level fighters. Newcomers are encouraged to take a short basic plan before hopping onto this routine.

Exercise Routine

It will be a split-style workout where you will be training various muscle groups in different sessions. It's not going to be a full-body workout plan that engages all muscles in one go.

Mondays and Thursdays will be your strength training days and will be further split according to the muscles targeted with the exercises. For example, Mondays are for legs, back and grip strength, while Thursdays are for chest, shoulders and triceps.

Tuesdays and Fridays are focused on cardio and bad/pad training.

Wednesdays and Saturdays are for Martial Arts cardio training. This weekly routine keeps you busy throughout the week with changing patterns and ways of weight, cardio and fight training.

Exercises will be more focused on agility, thrust, and speed boost than intense loading and weightlifting.

Cardio training is essential for boxers and fighters because they have to learn to control their heart rate and increase endurance. They need to be able to stand their ground under intense conditions for as long as they can. If they do not train with cardio workouts, especially cardio boxing or shadowboxing, they are likely to give up much sooner as the mental stress and physical fatigue of the game will get the better of them.

Workout Schedule for Boxing & MMA Gloves

  • Monday: Weight Training
  • Tuesday: Cardio/Fighting Practice
  • Wednesday: Cardio/Fighting Practice
  • Thursday: Weight Training
  • Friday: Cardio/Fighting Practice
  • Saturday: Cardio/Fighting Practice
  • Sunday: Rest Day

Monday - Legs & Back

Leg

Exercise

Sets

Reps

Goblet Squats

4

15-20

Leg Press

4

15-20

Leg Curls

4

15-20

Calf Raises

5

15-20

Back

Exercise

Sets

Reps

Pull Ups

4

15-20

Lat Pull Down

4

15-20

Seated Cable Row

4

15-20

One Arm Dumbbell Row

4

15-20

Hyperextensions

4

15-20

Thursday - Chest, Shoulders & Triceps

Exercise

Sets

Reps

Chest

Bench Press

4

15-20

Incline Dumbbell Press

4

15-20

Shoulders

Exercise

Sets

Reps

Military Press

4

15-20

Seated Dumbbell Press

4

15-20

Wide Grip Upright Rows

4

15-20

Barbell Shrugs

4

15-20

Triceps

Exercise

Sets

Reps

Tricep Dips

4

15-20

Close Grip Bench Press

4

15-20

Tuesday & Friday - Cardio & Bag/Pad Training

  • 3 mins of Quick Jabs and Strikes
  • 1 min rest
  • 3 mins of Heavy Strikes
  • 1 min rest
  • 3 min freestyle combos

Wednesday & Saturday - Martial Arts Cardio

Fighting Practice 45 mins

Example for Martial Artists

  • Loosen Up by moving through the combinations of your preferred style (Karate = Kata)
  • 30 second rest
  • 3 mins Quick strikes on bag
  • 1 min rest
  • 3 mins of heavier strikes
  • 1 min rest
  • 3 mins freestyle combos

Conclusion

Boxing and MMA need a particular workout plan that includes strength training, cardio and fight training. These types are essential for a fighter to build agility, endurance and speed. This workout plan includes these three categories in a brilliant way that maximizes the benefits of all. You can expect apt strength training and cardio moves and enough fight/box training for a fighter in this plan.

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