Combat Athlete Strength and Conditioning

Proper recovery is of paramount importance to your MMA conditioning. Use these tips to be able to train harder, longer.
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The first thing you want to do is design your MMA conditioning workout around your specific goals and needs. Pro fighters might have a different number of rounds and length than amateur. Grappler-specific athletes might want to train...
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Technique and conditioning training go hand in hand in MMA. The better your conditioning is, the longer you can perform crisp techniques. The better your technique, the less energy you waste, which can also help you...
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Wrestling great Karl Gotch once said, "Conditioning is the greatest hold." The meaning being that beyond technique and strategy, your conditioning will play the biggest part in your winning. Whether you're a grappler, striker or MMA fighter - the person that is in the best shape will always have the best chance to
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The simplest and the most effective way to organize your conditioning workout is to mimic the exact round length, rest periods, and number of rounds in the event for which you are training.

Usually you are fighting for three five-minute rounds, with one minute of rest between each round. Your conditioning routine would have a similar work-to-rest
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If you're a mixed martial artist, striker or grappler and you've been in a fight that's gone the distance or been in a tournament, then maybe you know the terrible feeling of having nothing left to give with 2 minutes left in a round. And maybe you've lost a match because your condition lagged. If so, use the 3 tips in this article
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One of the more vexing problems MMA athletes have to overcome they feel like they do not have time to lift weights (and when they do, they often do bodybuilding routines and focus on the wrong exercises like bench presses and biceps curls). The truth is that a good strength workout can be tremendously effective yet brief, just concentrating explosive exercises like dumbbell snatches, swings, and clean and jerks.
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Jens Pulver personifies the tenacious, tough fighter and his MMA workouts display that streak as well. Whether you're getting ready for an upcoming fight or tournament, simply getting into shape or just getting sick and tired of doing the same old routine, try this for variety. The workout is built upon five-minute rounds.
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What is the way to train for strength and conditioning? Bodyweight exercises? Barbells and dumbells? Kettlebells? Sandbags? Plyometrics? The truth is, there is no easy answer except, possibly, all of them.

By incorporating variety, you have many tools and systems available...
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Singles are a very effective strength training tool, but you have to work into them the right way. For most of us, jumping right into heavy singles is a mistake. You need to work into singles gradually with a regimen whereby you train heavier, with lower reps, in order to lay the foundation for a singles program.

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Fighters often ask the question, "What exercises will make me stronger for _______". That blank space might be pick up and slams, takedowns, clinch work, sprawls, etc.

While there is no magical exercise that will suddenly make you stronger in all areas of your game, exercise selection will play a vital role in how much strength you gain and how much cross over to the ring or cage there is.

Characteristics to look for in exercises, movements or when using implements to build functional strength are...
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If you're a competitive fighter (or just do it for the occasional grappling tourney) you need more than just "typical" conditioning. You need a program that will develop cardiovascular endurance that grinds your opponent into a sweat stain on the mat and strength endurance that keeps you strong at the end of the last round.
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Mixed Martial Arts, or MMA, is one of the toughest, most intense sports around, requiring combatants to be at their peak fitness level and must have all-around strength, agility, and skill in order to be competitive. So, how exactly does one design a quality MMA workout?
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The sheer amount of strength and conditioning information available to the average MMA enthusiast is staggering. Ironically, the variety only go further to confuse us rather than give us a clearer, easier path to follow when designing a MMA workout protocol. The answer lies in having a core set of exercises and mix and match to best fit the type of workout you are planning for the day.
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Taken from Wiggy's site.
Day 1:
-Barbell Clean and Press: 10 sets x 2 reps*
-Curl Grip Chins: 10 x 5*
-Medium Gip Bench Press: 8 x 1
-Deadlifts: 15 x 1
*alternate Clean and Press and Chins every set

30 secs burpees
30 secs jumping jacks
30 secs split jumps
30 secs burpees
30 secs jumping jacks
30 secs mountain climbers
30 sec rest
repeat entire "set" for total of 5 times.