Most people train MMA like they train any other sport. They go to the gym, train hard for an hour or two, then leave. This is not how professional fighters train in any martial art! If you want to train in MMA like a pro fighter, you will need to dedicate your time and energy outside of the gym as well. In this post, we’ll discuss what it takes to be a professional mixed martial artist and some tips on training like one!
How do Professional MMA fighters train?
MMA fighters train differently than most other athletes in other combat sports. They typically train for about three to four hours per day, six days a week. However, this training is not just in the gym – it’s also outside of the gym! Fighters need to be extremely dedicated and disciplined when it comes to their training.
The reason for this is that MMA consists of many fighting styles. You need to learn grappling for ground fighting, boxing, and Muay Thai for your stand-up fighting and strikes, and wrestling for clinching, takedown defense, and offense.
To train like a professional fighter, you need to have a good understanding of the sport. You also need to be willing to put in the extra work outside of the gym. This includes things like cardio, power, and strength training, as well as practicing your techniques.
If you’re serious about training Mixed Martial Arts like a pro, here are some tips to help you get started:
Join a proper Mixed Martial Arts Gym
Finding a good martial arts gym is mandatory for future martial artists. Martial arts and especially MMA training can be very intense and dangerous, so you want to train in a controlled environment with experienced coaches. A good gym should have an emphasis on proper form, sparring partners that are at your level, strength conditioning equipment/exercises, weight room equipment/exercises for power building (don’t neglect this!), wrestling mats, or a grappling area, and a ring or cage.
Your MMA gym should also be equipped with all kinds of punching bags and a lot of free space for shadow boxing as you’ll spend a lot of time doing it while practicing your punches and elbow strikes.
Your new gym must have coaches for all sports that Mixed Martial Arts consists of. Muay Thai coach, grappling Coach, Boxing coach, and wrestling coach should be involved in your training to become a good all-around MMA athlete.
Also, if you’re serious about training MMA, your best bet is to find a martial arts gym in your area. You won’t lose time traveling to the gym tiring yourself up and you’ll be able to focus on your training. In the case your gym is near you you’ll be able to train more times a day because that’s what professionals do.
Find a good MMA Coach or Instructor to Guide you along the way
Finding a good MMA coach or instructor is also mandatory if you want to train like a professional fighter. A good coach will push you but also be able to guide you safely through the training sessions. They should have years of experience in martial arts and combat sports.
When you’re looking for a coach make sure to look at his previous coaching and students. If you see even one of his students that has big accomplishments in martial arts you know that coach is capable of making you a professional fighter.
A good coach is someone that you can learn a lot from, has your best interest at heart, and will help motivate you to achieve your goals.
Coaches can help with not just your physical development, but mental as well. They can guide you through the mental training and techniques that professional MMA fighters use to help them win their fights!
Choose your Core Combat Sport like Muay Thai, Wrestling, or Brazilian Jiu-Jitsu
Mixed martial arts consist of many sports combined into one and It’s hard to be a master of all of them. So, your mixed martial arts training should consist of many sports.
For example, if your goal is to fight as an MMA fighter then you should train in Muay Thai, Boxing, Brazilian Jiu-Jitsu, and Wrestling. This will give you the best chance of success in Mixed Martial Arts.
When you train in MMA, you need to pick one “core” sport that you will focus on and become proficient in. This should be the sport that you train for the most and what you plan on doing in competition.
Taking a core sport will decide your fighting style and game plan. Wrestling can give you a good ground and pound foundation and the ability to choose whether will fight to stay on the feet or go to the ground. Boxing gives you powerful punches and combinations, Muay Thai teaches kicks, knees, and elbows, and Brazilian Jiu-Jitsu will give you the best chance to submit and control someone on the ground.
Most professional athletes have the core sport they came from to MMA. So, if you’re new to Mixed Martial Arts, taking one sport like Wrestling, Muay Thai, or Brazilian Jiu-Jitsu to train outside of your MMA gym and invest more hours in it is the key.
Start Slow and Build Up
Professional MMA fighters don’t just start training hard and sparring from day one. They start slow, with basic techniques and moves, and work their way up to more advanced training. This is something that you should do as well if you want to train MMA like a pro.
Start by learning the different positions, how to do a basic punch or kick, and how to defend yourself. Once you have those down, start adding in more advanced techniques and moves. And finally, when you feel comfortable with all of that, start sparring!
Sparring is one of the most important aspects of MMA training. It allows you to test your skills against someone who is fighting back which is the closest thing to a real fight. Sparring should help you improve your striking, takedowns, and grappling skills. It also helps train your endurance for prolonged fights in an actual MMA match!
When you first start training MMA like a professional fighter, sparring might be scary at first because it’s harder than just practicing techniques by yourself. But with time and practice, sparring will become easier and you’ll be able to hold your own against other fighters!
Eat like a professional MMA fighter
What you put in your body is just as important as how you train. If you want to train MMA like a professional fighter, you’ll need to eat like one.
MMA fighters need to be in top physical condition, and part of that is fueled by a healthy diet. Fighters train and train and they need their bodies to respond quickly.
After a training session, it’s important not just to refuel your body with protein but to also help your muscles recover. Consuming a protein shake with some fast-digesting carbs (like dextrose or maltodextrin) will get nutrients to your muscles quickly for optimal recovery.
Some professional fighters train twice a day and need all the energy they can find! They consume a lot of protein and carbs to fuel their training sessions. You need to train your body so it can perform at the same level as a professional MMA fighter.
Eating like a pro-MMA fighter will not only help your training but will also improve your overall health!
So, you must find a good nutritionist or spend a lot of time studying diet and nutrition.
Train Hard, Rest harder
You have to train hard but train smart. You can train as much as you want but if you don’t rest enough or eat the right foods your body won’t be able to recover and you’ll end up getting sick or injured.
MMA training is very demanding so you must get enough rest. Most professional MMA fighters train for three to five hours a day and then take the rest of their time off focusing on getting better.
You also need to make sure that you train your entire body. MMA is a demanding sport and if one or two muscle groups are lagging behind it could affect how well you perform in a fight.
A good way to train your entire body is by using circuit training. This type of training involves performing several exercises one after the other with little or no rest in between. This will help train your entire body and improve your endurance.
Do MMA Workout
MMA workouts should train your entire body and train different elements like strength, power, endurance, flexibility, and of course technique. Your whole body needs to be prepared for intense training sessions.
For a good MMA workout training hard is not enough you need to train smart too! You can’t expect results if you train for hours every day with no plan or guidance. A professional trainer will help develop an individualized routine tailored specifically for your goals, abilities, and needs.
Strength and conditioning training is an important part of MMA training. You train your body to become strong, powerful, and able to endure training sessions.
In MMA training, it is important to train your entire body and focus on developing a strong core. MMA fighters need their abs for stability during the fighting but also want an aesthetically pleasing midsection.
You can train using free weights or machines at the gym or use more unconventional techniques like TRX suspension training, calisthenics exercises (bodyweight workouts), plyometrics, weightlifting circuits, medicine ball drills, kettlebell routines, etc…
It’s all about keeping things interesting so you don’t get bored of going to the gym every day! Remember that having fun while working out is not only good for motivation but will help with changing up your routine from time to time.
Having fun while doing cardio will keep you coming back for more. Try out different activities like running, biking, hiking, playing sports, etc…
Just be sure to mix things up so you don’t get bored and your body doesn’t get used to the same routine. This is important for any athlete as it will help prevent plateaus in your training.
If you train like a pro MMA fighter, it is important to train all aspects of your body and work on developing a strong core.
Strength training for MMA
Strength training is another important part of MMA training. Fighters need to be strong to push their opponents around the ring or cage and have the power to land effective strikes.
To train for MMA, you don’t need to spend hours in the weight room. A few basic exercises can give you great results. With MMA, it is important to train your entire body and focus on developing a strong core as well as training for strength and power.
You train your core with exercises like planks, leg raises, bridges, and ab wheel rollouts; these are low impact but high-intensity exercises that will help train your core muscles.
Your chest, back, and shoulders are also important for training MMA so exercises like bench presses, chin-ups, lat pulldowns, and shoulder presses are a must.
To train your legs for MMA you need to incorporate exercises like squats, lunges, leg press, deadlifts, and step-ups to train your lower body.
Sometimes it is just as important to train for strength rather than power. A strong fighter is less likely to get injured during a fight.
Try incorporating some of these exercises into your routine and see how you progress.
Conditioning for MMA
Conditioning is another important part of MMA training. Fighters need to be in top condition so they can last the entire fight.
To condition for MMA, you need to do a variety of different exercises that will train your entire body. Activities like running, biking, hiking, playing sports, and doing cardio intervals are all great exercises to help you get in shape for a fight.
Just be sure to mix things up so you don’t get bored and your body doesn’t get used to the same routine. This is important for any athlete as it will help prevent plateaus in your training.
Supplementation for MMA fighters is Important
Supplementation is key for any athlete looking to increase performance. When it comes to being a successful MMA fighter, supplementation becomes even more important as fighters have specific needs when it comes to their sport.
Supplementation is a huge part of a professional MMA fighter’s training. If you train like a pro-MMA fighter, it is important to supplement your diet with vitamins and supplements.
Some of the most important supplements for MMA fighters include:
Creatine – This helps with muscle growth, strength, energy, and endurance.
Beta-Alanine – This is a nonessential amino acid that helps improve physical performance, like strength and endurance.
Whey Protein – This helps your body to recover after training and builds lean muscle mass.
Glutamine – Helps with protein synthesis, immune system health, and muscle recovery.
BCAAs – This is branched-chain amino acids that help with protein synthesis, energy, and muscle recovery.
Multivitamin – This is a vitamin and mineral supplement that helps with overall health and well-being.
There are other supplements that can be beneficial for an MMA fighter to train like a professional, including pre-workout supplementation and protein supplements. So, you should do good research to figure out what is best for you and your specific needs.
Just as important as strength and conditioning training, supplementation is key for any MMA fighter looking to increase performance.
Train a few times a day
Training in MMA is a very intense and full-body workout. To train like a professional fighter, you need to be willing to put in the time and effort required. This means training a few times each day.
If you’re short on time, try splitting your training into two or three sessions throughout the day. This will help you get the most out of your training and avoid feeling overwhelmed.
Even if you’re an amateur fighter you’ll need to train twice a day at least sometimes because you need to fill in your strength and conditioning MMA workout
Remember, quality is more important than quantity. Make sure you’re focusing on proper technique and taking the time to rest and recover between sessions.
Train with a partner
Training with a partner can help improve your skills while also providing an intense workout. Not only will you be able to push each other to your limits, but you’ll also have someone there to help correct any mistakes.
Partner training can be done in a variety of ways, including sparring, drilling, and conditioning exercises. Be sure to mix things up so both you and your partner stay challenged.
Train Your Mind
Make sure you also train your mind. Part of being a successful MMA fighter is having the mental toughness to push through pain and fatigue.
Professional MMA fighters train their minds to be able to control pain and stress. They train until they reach that point of exhaustion, then rest just long enough to recover for their next training session.
You train your mind by pushing yourself through different scenarios and forcing your body not to quit. You train your mind to push through pain and fatigue.
You train your mind by putting yourself in uncomfortable situations, which will help you learn how to deal with different situations.
If you train your mind, it will help your body to perform at a high level and not give up when things get tough.
Schedule your MMA Training Like a Professional
Make a schedule for your training. This will help you stay on track and make sure you’re getting the most out of your training.
A professional MMA fighter’s schedule usually looks something like this:
Monday (Low Intensity)
- Technical/Drilling + 20 minutes MMA-specific cardiac output session
- Technical/Drilling/Flow Sparring (10-20 minute warm-up “prehab/robustness” exercises) session
- MMA specific or off-feet cardiac power or tempo intervals
Tuesday (High Intensity)
- Live Rolling/Grappling Session
- Heavy Pad/Bag Workout Session
- Strength/Power Workout Session
Wednesday (Low)
- Technical/Drilling + 20 minutes MMA-specific cardiac output session
- Technical/Drilling and MMA Specific Cardiac Output
Thursday (High)
- Session 1: Strength/Power Training
- Session 2: Heavy Striking/Grappling
Friday (Low)
- MMA specific cardiac output session
- Technical/Drilling + 20 minutes MMA Specific Cardiac Output Session
- Technical/Drilling/Flow Sparring (10-20 min warm-up “prehab/robustness” exercises)
Saturday (High)
- Session 1: MMA Sparring or Positional Scenarios
Have your own equipment
A professional Mixed Martial Arts fighter will always have their own training equipment that suits them best. Boxing gloves, MMA gloves, shin pads, and other equipment needs to fit you perfectly. Even having your own jumping rope and other gear for cardio exercises may help you train at home
Final Words
Let’s be honest. You’re not going to become a professional MMA fighter overnight, but that doesn’t mean you can’t train like one!
Training like a professional MMA fighter requires dedication and an understanding of the lifestyle that comes with it. It’s not just about sparring, weight training, or cardio sessions at your gym every day. A true MMA fighter needs to train their mind as well – something you can do by reading books on self-improvement or watching motivational videos before bedtime to remind yourself why you’re working so hard in the first place.
If this sounds too stressful for you right now, try some gentle introspective exercises instead – meditating each morning while drinking coffee is one way many fighters start their days! The more time you spend thinking about how much work goes into being successful in life, the less likely it will be for obstacles along the way to seem insurmountable.
MMA is a demanding sport, but the discipline and hard work you put in now will pay off down the line. Follow the tips in this article, and you’ll be on your way to becoming a well-rounded fighter in no time!
