Fans of The Ultimate Fighting Championship (UFC) or mixed martial arts, in general, are more than aware of the strict routine and training routine their favourite fighters must abide by. But what does it take to reach the athletic ability of your favourite UFC champion?

Speed, strength & conditioning are imperative to a successful martial artist career, but whether you are looking to become the next Conor McGregor or want to remain healthy, knowing the extensive hard work it entails can broaden your horizon to greatness.

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Cardio & Endurance Reign Supreme

The most crucial aspect of a martial artist’s skill set is their ability to compete for a more extended period than the opposition. A healthy cardiovascular system that can endure multiple rounds of fighting can make or break; with little time to rest between rounds, you can understand why stamina is the primary key to a fighter’s success.

Undertaking fifteen minutes of martial arts combat does not come easy, but to assist a fighter’s cardio, it’s common for bike rides, lengthy runs, and swimming activities help build endurance. Hill runs at altitude are now commonly known routines that championship calibre fighters take to prepare, mixing sprints between endurance runs to push their limits.

Competitors must include weight-cutting into their training during a professional fight camp, and extended cardiovascular activity is ideal for those training situations. With that said, these methods cannot emulate the violence and unpredictability that occurs inside a UFC octagon.

A fighter sustaining their power & strength after suffering an onslaught is one who’s focused on his power endurance training. Accomplished through explosive exercises like medicine ball throws or dynamic push-ups –30-second limits, with 30 seconds of rest, repeated for 3-5 rounds.

Plyometrics is a crucial factor too because the exercises are intending to increase power through exerting muscles at an intense force but in a short period. After warming up, the elite athletes of MMA will dive into plyo push-ups, lateral high hops, single-arm throws and jump squats. Plyometric exercise helps with the sudden switching of movement that martial artist’s experience in fights; they need to raise the ability to move direction whilst maintaining their fight ending weapons. 

Current UFC heavyweight Jonny ‘Bones’ Jones has highlighted the importance of regular interval training and share his go-to training session.

• Ten dumbbells jump squats.
• 25 walking dumbbell lunges
• Another set of 10 dumbbell jump squats.
• 30 seconds rest.
• Repeat x5. 

Gain Power, Train Strength

Cardio and endurance are useless in martial arts if you are powerless; building a robust core strength Is a great asset and a must to walk amongst the greatest.

The average Joe would assume large biceps and abdominal flexes represent strength, but fighting these methods is not practised. Larger muscles use more oxygen, resulting in a muscle-bound fighter losing their cardio too soon.

A mixture of core workouts is essential; some of the most common core exercises being traditional sit-ups and box jumps.

Experience, Practise & Dedication

Ongoing education is required in the world of martial arts simply because of its evolution rate. The sheer multitude of MMA styles and techniques are vast beyond belief. Understanding just one sole art-form such as boxing can take a professional decade to master, so imagine having to anticipate more than one.

Through time these practises are second nature, but a hunger to be the best version of you is required; the words ‘giving up’ are not welcomed on the MMA mats as it’s much preferred to watch somebody fall and get straight back up. Much like anything in life, the dedication will eventually change your life.