Bodyweight MMA Strength and Conditioning Workout
December 1, 2014 Updated April 13, 2018
It’s late and you’ve been sparring and hitting pads for what seems like an eternity. The problem is you still have hit your strength session. The only way you’re going to improve as a fighter is if you build skill and conditioning in the ring and strength in the gym. The Bodyweight MMA Strength and Conditioning Workout will destroy your grip, build gorilla pulling power, and only requires a pull up bar and your bodyweight.
Perform all exercises in group A in a continuous circuit fashion. Move through this circuit as quickly as possible, once finished rest between 60-90 seconds and repeat for a total of 5 rounds.
A1: Bodyweight Archer Pull up – 5 rounds x 30 secs
A2: Bodyweight 1-Leg Deck Squat To Push Up – 5 rounds x 30 secs (each side)
A3: Bodyweight Ice Cream Maker – 5 rounds x 20 secs
A4: Bodyweight 1-Arm Leg Raise – 5 rounds x 20 secs (each side)
Other Workout Details
Workout Created By: Marcus Martinez
Workout Demonstrated By: Marcus Martinez
Equipment Used: N/A
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