By Chris Golv, NASM Certified Personal Trainer, Strongfirst L1 Kettlebell Instructor, A.S. Personal Training

Mixed Martial Arts (MMA) continues to grow in popularity throughout the world. It’s no surprise that more and more people are using the same training strategies of these athletes to lose weight and get in great shape. Having competed in MMA, as well as trained alongside former and current UFC fighters, I want to share with you five exercises inspired by the training of these athletes to help ramp up your program.

JUMP ROPE

The thought of jumping rope might make “Eye of the Tiger” start playing in your head, but it’s a serious cardio workout! Jumping rope can be a great alternative to hitting the cardio machines during the winter months. This is a great way to do some cardio if you are short on time too. It offers a short, but intense boost to your cardio and metabolism! Start slow and with a little practice, you will be looking like a pro in no time.

CABLE TWIST

The cable twist hits the core in an unconventional way by working in the transverse, or rotational plain, something that is often left out of traditional resistance training programs. Fighters use this to build rotational power for throwing a punch or completing a wrestling move. The cable twist is a great way for you to build rotational strength through the core to help with your everyday life. 

SANDBAG CLEAN

MMA fighters are all about functional movement. Sandbags help fighters adapt to loads that are uneven and hard to control. The Sandbag clean is great for building power in the hips and legs for hitting a takedown or throwing a kick. This move can help you break through a plateau or mix things up to get a new, interesting workout.

LUNGE TO HIGH KNEE

The lunge to high knee is an awesome leg workout. This killer move combines a lot of elements like strength, balance, and power all wrapped into one move. Fighters need to be able to transition from the ground back to standing quickly, and the lunge to high knee offers that with a sport specific movement at the top. This can benefit you with an added balance and power element compared to a regular lunge. 

KETTLEBELL SWINGS

Developing explosive power is a major priority for MMA fighters to increase punching power. The Kettlebell swing offers a great mix of muscular endurance while also building explosive hips. Swings can build strong glutes and hamstrings, increase core stability, and are excellent for burning fat! Use a heavier bell and lower reps to build strength, or a lighter weight and higher reps for some metabolic conditioning to finish your workout.

Give these five MMA inspired movements a try in your resistance training program to help you get fighter fit for life’s daily challenges!