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MMA Maximum Medicine Ball Conditioning Workout

MMA Maximum Medicine Ball Conditioning Workout

Written by
August 18, 2016
Updated January 30, 2019

Medicine Ball Workout Summary

Medicine balls have been used to develop strength, power, conditioning and athleticism for many decades.

They provide a unique resistance and offer a wide variety of exercises.

The MMA Maximum Medicine Ball Conditioning Workout is an endurance workout that is great for MMA and combat fighters.

This MMA conditioning workout will incorporate all three planes of motion and have you ready for any opponent.

Workout Instructions

Rest 10 seconds after each Medicine Ball round with no extra rest between sets. Total workout time of 20 minutes.

A1: Alternating Medicine Ball Floor Cross – 10 rounds of 20 seconds.

B1: Medicine Ball Same Side Jump Knee – 10 rounds of 20 seconds.

C1: Alternating Medicine Ball Knee Ride – 10 rounds of 20 seconds.

D1: Medicine Ball Half Deck Squat – 10 rounds of 20 seconds.

Other Workout Details

Workout Created By: John Wolf
Workout Demonstrated By: Jim Romig
Equipment Used: Onnit Medicine Ball

Power Up Your Medicine Ball Workouts with the New Ballistic Medicine Ball

Onnit Ballistic Medicine Balls

John Wolf is Onnit's Chief Fitness Officer, and an expert in unconventional training methods such as kettlebell, steel club, and suspension training. With 15-plus years of experience in the fitness industry, he has worked with rehab clients and athletes of all levels. He moves like Spider Man and can deadlift more than 500 pounds any day of the week.
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