Wicked MMA Conditioning Workout

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OK so the title is a bit grandoise of me, but I’ve gotta say that my NRG System Complex workouts blow any other conditioning circuits out of the water, because they properly train the energy systems for peak power endurance while including important movement patterns for MMA.

So if you haven’t tried one yet, give this one a shot…

I created this circuit for Joe, a fighter who’s getting ready for his first fight on April 23rd…

His fights are only one 3 minute round, so he doesn’t need a ton of gas in the tank but he’s gotta be able to maintain a super high pace for those 3 minutes…

Enough talk, watch the workout after the jump and try it out… If you do, leave me a report with your results!

Here are the workout details…

MB back toss, breakfall, flat body roll, retrieve x 2
Alternating inverted row x 6
Clap pushups x 6 – repeat the above for 2 TOTAL sets then…
MB side toss, lateral shuffle retrieve x 2
KB swings w/toss x 6
Kick pushups x 4 – repeat the above for 2 TOTAL sets, then…
1 set of Squat jumps x 6
1 set of high MB catch, front slam, sprawl x 4

And that’s all she wrote!!!

The key to making this work for you is knowing when to do it, how to progress it, how many times to do it per week and how to integrate it with strength training… You’ll learn all of this and more in my Ultimate MMA Strength and Conditioning Program:

http://www.UltimateMMAStrength.com

Eric

mma conditioning

Comments

25 responses to “Wicked MMA Conditioning Workout”

October 11, 2010

wrestler strength

This looks brutal Eric. I’m searching out some different conditioning circuits to start working in to my training for either a Nov 26 or Dec 4 amateur debut. I’m definitely going to work in some great, functional outdoors circuits like these!

Reply
April 27, 2010

Jose

But if I am doing your 8 week muscle building program, I shouldnt do any conditioning, right?

Reply
1. April 30, 2010
  
  Eric
  
  Right.
  
  Reply
April 18, 2010

Liz

While it seems mostly men are commenting, I’d like to say that this program works for women as well. I am not an MMA fighter, however I am a practicing Karate-ka currently training for my Nidan promotion. I gave birth to 2 children, one only a year ago. This training program is incredibly efficient – allowing me to train hard, in a short amount of time, sometimes with my children nearby. Obviously when throwing my medicine ball I have the kids quite a distance away, but my 3 year old throws one of his toy balls around to mimic what I’m doing. Both men and women in my Dojo have asked what I’m doing because they’ve noticed my conditioning is far above what they are capable of. Our karate system integrates grappling, although not to the extent that MMA does. The men I grapple with have commented on my “surprising” amount of strength, and their inability to get me to tap out. I need technique work on the ground, as currently I just defend and have trouble putting my opponents in traps and such. I’ve even caught my husband sneaking looks at the training program and changing his workouts. He’s a police officer and a martial artist as well. An added bonus to this workout – the baby weight is gone. It took me almost 2 years to lose not even all of the baby weight after my first child, only to get pregnant with number 2. On baby 2’s first birthday, I weighed less and was leaner than I was prior to that pregnancy. As a very busy mom of 2 very busy boys, your program has helped me get back into shape, still have time for my kids, train for a belt promotion, and caused me to be the envy of my dojo. Thanks!

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1. April 19, 2010
  
  Eric
  
  WOW – Liz – amazing results, congrats!
  
  Thank you so much for sharing… You made my day!! 🙂
  
  Reply
April 13, 2010

Bill

YEEE HAHHH !!!! 51 years old and this stuff is getting me back in fightin’ form !!! Let’s get ready to rumble !!!!

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April 8, 2010

Sue

Hey Eric that looks great! Can’t wait to try it, thanks!

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April 6, 2010

ROCK

love workouts that incorporate movement and intervals.
does the ulitmate mma offer of $57 do or have materilas / programs to follow like this one?
are there more you can offer to us?

Reply
1. April 6, 2010
  
  Eric
  
  Hey ROCK – yup, the Ultimate MMA guide definitely has stuff like this, but more importantly, it tells you when to use these these workouts, how many rounds to do, what type of strength training to do with them for MAX effect…
  
  Reply
April 6, 2010

Darryl

I can’t wait to give this a try Eric. I know for a fact that I’ll be bustin my ass to get through it. Keep up the great work, CHEERS!!!!!

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April 6, 2010

REVEN

As usual Eric, well done. Cant wait to try it.

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April 6, 2010

Jason The Ghost Ramos

Hey Eric great work out. I have been tuning in here recently and just watching and listening to the comments n i have tried quite a few of these workouts and they r all great thanx bro I’m definitly a beleiver now but I’m a 6ft145er n I wanna focus on my strenght n explosiveness any good pointers for starters ? I’m walkin around at 155-63 n I feel great there but not powerfull enough and xplosive after the cut to 45 n I’m gettin ready for a title shot in two months hopefully and I wanna be more than ready physically it’s 5-4 min rounds which my cardio has never been a factor just explosiveness and strength so I definitly feel like ur the best guy to ask thanx for your time bro

Reply
1. April 17, 2010
  
  Eric
  
  Hey Jason,
  
  Sorry for the late reply man…
  
  You need to focus on your strength for 4 weeks straight to build strength… if cardio has never been a factor, then 2-3 x/week of strength training using low reps of major exercises for 4 weeks, then the last 4 weeks use to peak your conditioning…
  
  My Ultimate MMA guide has exactly what you need bro, I can only say so much in a comment but if you want the whole deal don’t be afraid to pick it up:
  
  http://www.UltimateMMAStrength.com
  
  Reply
April 6, 2010

Fat Back

Thats a fun little workout. I have a great pushup variant similar to the kick pushups shown in the video but it hits the hip flexors and core a little harder. I will try and get a video because I am horrible at describing thing like this.

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April 6, 2010

Aquiles

Good workout
Trhank’s

Reply
April 6, 2010

George

Good stuff, Joe needs to work on his KB swing though else he will end up with a sore back.

Reply
1. April 6, 2010
  
  Eric
  
  He needs to work on a LOT of form…
  
  He knows how to properly do KB swings but has issues listening to coaching when he’s tired which is something we’re working on…
  
  Reply
  1. April 6, 2010
    
    Josh
    
    That was definately noticable..Didn’t seem like he wanted to be here. Come on man This stuff is fun!!
    
    Reply
    1. April 15, 2010
      
      Billy
      
      This is a pretty impressive workout. Joe looked like he was havin trouble pushing himself through it
      
      Reply
April 6, 2010

rocci

I have to say there are something about these workouts that really do it for me! I have been working through Eric Wing programs for a while in conjunction with Brian Cain materials and having the propper strength and conditioning has helped me with building a confidence that I have never felt, if your an up and coming fighter I strongly reccomend Erics’ advice and workouts the guy is an mma strength and conditioning Guru, he will give you the best start in mma, and that saying you cant teach an old dog new tricks! its rubbish, so if there are some fighters out there who know that they are lacking in the gas tank hook onto this guy asap – Eric is definately the answer to improving that part of the game!

Reply
1. April 6, 2010
  
  Eric
  
  Thanks for the props bro – everyone show Rocci some love – he’s got a fight this weekend!
  
  Reply
April 6, 2010

john

loooks pretty intense eric, im still trying to reach the 5th set of crazy 8’s awesome stuff thanks mate.

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April 6, 2010

mongkhon bangsaeng

Hi eric this work out looks fun. i have sent u an email before asking about ur ultimate program. have u read it? :s

Reply
1. April 6, 2010
  
  Eric
  
  Yes I’ve read it – but it’s LONG and will take me a bit to reply…
  
  Reply
  1. April 6, 2010
    
    mongkhon bangsaeng
    
    haha yeh, it was a bit of a rambling. no worries, will be waiting
    
    Reply