With the huge variety of training methods that go into training for mixed martial arts –grappling, submission wrestling, muay thai and other combat activities – you may be wondering how to organize your training and conditioning into a weekly MMA workout plan. Well, in order to figure this out, you have to find out what already works for successful professional fighters and to essentially copy what you can from them and then tweak it to fit your own personal MMA training schedule and goals.

1. With the huge variety of training
methods that go into training for
mixed martial arts –grappling,
submission wrestling, muay thai
and other combat activities – you
may be wondering how to
organize your training and
conditioning into a weekly MMA
workout plan. Well, in order to figure this out, you have to find
out what already works for successful professional fighters and to
essentially copy what you can from them and then tweak it to fit
your own personal MMA training schedule and goals.
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Here are two examples of workout schedules that MMA fighters
use or have used in the past. First is Mario Sperry’s MMA workout
routine which goes like this: jiu jitsu training during the day from
Monday to Friday, muay thai training in the evening from Monday
to Friday, conditioning training three times per week, and
wrestling on Tuesdays and Thursdays.
Next is Rich Franklin’s MMA workout routine which goes like this:
running twenty to twenty-five minutes first thing in the morning
five times per week, a 45-minute circuit routine using ten
exercises with free weights and machines three times per week,
running thirty-second sprints three to ten times on the treadmill,
and using sledgehammer training and sprints while pulling a tire.
Remember that your weekly MMA workout routine will almost
never be static, but rather dynamic. It will always change
depending on what stage you are in training. But then again, the
same basic underlying principles will always apply. These basic
principles will help you in determining how to organize your
workouts on a week to week basis.

2. Similarly, there is more than one way to organize your training.
In fact, it often happens that your workout schedule is
secondarily built around your other training goals and plans. You
will realize that there are a number of ideas to keep in mind when
developing your MMA workout plan.
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