Muay Thai & MMA are very demanding sport. Technique is king in the realm of fighters, but conditioning is often what separates the chumps from the champs.
Muay Thaï & MMA Conditioning Workout
Simplicity is important when beginning a conditioning program. Confusing or highly technical exercises can negatively impact workout intensity, at least in the beginning. The intensity level must match your training experience, then grow increasingly more demanding over time. With that in mind, the following program is designed to produce a quality, effective full-body workout regardless of your individual training experience.
KEEP IT SIMPLE : THE BIG 100
- 100 Squats
- 100 Push-Ups
- 100 Hip Bridges
- 100 Fire Hydrants (50 reps per leg)
- 100 Pull-Ups
- 100 Crunches
Complete one full circuit of each exercise. Take a 60-second break. Then break the workout into three supersets (Squats and Push-Ups; Hip Bridges and Fire Hydrants; Pull-Ups and Crunches). During a three-minute round, complete one superset, then take a 60-second break. Move onto the next superset and take a break; then finish the last superset. For best results, use a clock to maintain precise work and rest intervals.
The goal during the first week is simply to complete the entire workout. Yes, the workout has a lot of repetitions, but this is intentional. Your first objective in becoming a highly conditioned competitor is to overcome the mental obstacle. The prospect of performing 1,200 reps of exercises may seem impossible. But once you have completed the workout, you will be amazed how much stronger you feel both mentally and physically. As you continue to perform this workout, your conditioning levels will increase greatly as well.