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Home MMA Workout and Training

Updated on May 25, 2014

Why People Workout for MMA from Home

Finding a good training camp for MMA can be difficult, but it's even harder to pay for one once you find it. An average MMA gym will charge you somewhere between $80 and $200 a month, depending on how large their facilities are and how many disciplines they teach. Since you can't get specialized training anywhere else, you will need to attend a gym if you want to excel in the sport of MMA.

The main problem with many of these gyms is that they don't have a weight training area. That is, you'll need to pay additional money to attend a weight training gym if you want to improve your strength and conditioning. Enrollment at a traditional gym can run you somewhere between $30 and $60 a month. As you can see, this can all add up. Don't forget about the gloves and gear you'll also need to buy.

Because of the high prices of training at MMA gyms, many people are looking for home MMA workouts. There are several exercises you can do and several pieces of equipment that you can utilize to help improve your home MMA workout. While some of the equipment is expensive, there are always ways to reduce price and improvise.

Bodyweight Exercises

Bodyweight exercises are superior to freeweights in many instances.  Push ups, for example, require a more natural and functional range of motion than the bench press, but aren't used much because it can be difficult to add weight to them.

The most important muscles to strengthen when training for MMA are your core muscles.  Because of this, I recommend doing several types of crunches.  If you can do them on an incline, then that's even better.  Incline crunches and bicycle crunches will ensure that you have powerful abdominals that'll stabilize and strength your body and core.

Another good exercise to do from home is the pull up.  You may need to purchase a pull up bar for this, but that should only run you about $20.  Pull ups are a fantastic exercise that'll strength your back and shoulders.  These are great for increasing your ability to grapple and your grip strength.  If you have a pull up bar, you can also do power straights.  These will increase power in your core in addition to your back and shoulders.

Home Sandbag Workouts

Sandbags are a fantastic tool for working out with if you can't afford or don't want to spend the money on gym equipment.  There are many exercises that you can do with them, including squats and deadlifts.

Sandbags are unique in that they are hard to grip and the weight is not uniformly distributed.  Because of this, you'll want to watch your knees and back because they do make you slightly more prone to injury.  With that in mind, they will also increase the strength of your stabilizer muscles and will help you adapt to uneven weights - something you'll need to be ready for in MMA.

Heavybag Workouts

Training on an heavybag is important whether you're at the gym or not. Utilizing the bag will help increase your aerobic capacity and will improve your striking technique. When you're setting up a heavybag at home, make sure you mount it on a sturdy beam or it might fall out.

When you're training with a heavy bag, you'll want to make sure that you wrap your wrists and put gloves on. This will prevent injury and will help simulate what it'll be like in a fight. You should begin by opening up with a 1-2 and then increasing your combinations and footwork from there.

When you're using the heavy bag make sure that you're constantly working. And by that, I mean don't take any breaks for longer than a minute or so and only in three or five minute intervals. This will help get you ready for a stand up war in the cage.


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    • captainchris profile image


      8 years ago

      I love practical solutions to sometimes monumental problems.

    • profile image

      Sensie Kim 

      8 years ago

      Good read. I love the BOB XL. I think he is a great training tool for accuracy and real life striking.

    • TheMMAZone profile image


      8 years ago from Kansas

      Seeing that picture of your kicking dummy reminded me of the old slam man... remember them? I think I was the only one in america that I think bought one.. good hug.

    • Truth From Truth profile image

      Truth From Truth 

      9 years ago from Michigan

      good read


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