After the outbreak of the COVID-19 Pandemic, everybody is interested in shaping at home with an MMA workout. But the question is that how much you can do if you want to train MMA at home. Although Mixed Martial Arts is an individual sport, you need to follow the workout design by any professional fighter, as it will motivate you to keep exercising. But keep this thing in mind that true mixed martial art has no surrounding impact on training or spirit. We will try to provide you get a good MMA workout at home! Here is an MMA home training program.
One can follow many of the techniques along with conditioning exercises by using MMA training at home. We will mention here that there are three main components in MMA to cover: endurance, Grappling, and Fight Style. We will try to understand with our extractions which workout is best for you and what you need to focus on your choices. A comprehensive overview will help with tips and MMA equipment you need at home. To know more about MMA equipment, check out StarPro Combat gear.
The Benefits of MMA Training
Mixed Martial Arts training can improve overall health and reduce anxiety. Moreover, it will boost your immunity, better sleep, improve your body image and lower the risk of erectile dysfunction. Along with the improvement of cardiovascular health, it strengthens the brain and helps to lose weight. Some additional benefits are an increase in self-confidence, ability to focus with improved coordination.
A comprehensive guide to train MMA at Home
One of the main components of training MMA at home is finding a comfortable and well-aired space. You need a spacious space as you need some pretty dynamic and explosive movements to pull off fighting combos. If you work out in any small or confined area, there are many risks, so a good size area is needed. Most recommended is outdoor as MMA is a combo of extremely demanding physical activities.
Decide your Goals
First of all, go for some core strengthening exercises and resistance training exercises before starting MMA workout drills. Always focus on strengthening physical and mental muscles and make a strategy of workout accordingly.
Focus on whether you are looking for a full-body workout that is easily achieved at home.
If you are looking to build muscle, then go for an MMA strength training workout.
Or instead of all, you want to reduce stress and improve flexibility, strength, agility, or capacity.
Analyze your diet
All the food you feed your body plays a vital role in the performance of your body. Therefore, we suggest you go for smaller meals several times a day with energy-boosting foods and try to avoid sweets and refined carbs.
One can follow various diet plans according to your body’s demand and try to build your top form.
The Warm-Up
Before any Physically demanding activity, must go under warm-up routine. And before any intense MMA Training workout, it is essential to warm up correctly. So make a routine of warm-up and stretching exercises.
Pre-Workout Stretching
Stretching maintains the elasticity in the ligaments and muscles and prepares your body to deal with unusual situations. In addition, it will help to make your body ready for a full range of movement.
Jumping Rope
Jumping Rope is the best all-around exercise and warms up the entire body as it is an excellent way to raise your heart rate. So, it helps to combine cardiovascular exercise with speed and coordination. You can work on a series of different types of skip and jump combinations.
- 3 minutes with medium pace
- 30 second’s rest
- Five times Reps
Shadow Boxing
Shadow Boxing is all about the positioning and punching techniques sparring with an imaginary partner. For the practice of Sparring, one can use MMA sparring gloves that ensure comfort and safety. In addition, one can get into incorporate footwork, jabs, and hooks from this routine.
- 5 minutes shadowboxing at a faster pace
- 1-minute rest
- 3-time Reps
Your shadowboxing is set up in rounds; with non-stop shadow boxing, one can establish a good pace like a real fighting situation. Many of the practitioners like to wear hand wraps while shadowboxing to end up training longer. They feel like a ritual and routine.
Heavy Bag Work
One can do heavy bag work alone or with a partner; it focuses on three things punching, kicking, and core strengthening. Rest, it depends on how you mix up the order or kicks and punches or ab work. Here is what we recommend:
- Five minutes of kicking around, fast pace.
- 1-minute rest
- 5 minutes of punching round
- 1-minute rest
- Three minutes of mixed work that includes punch kick combos and is fast-paced.
What MMA equipment is required for home training?
MMA strength and conditioning training, one can do at home that is entirely possible to learn different combinations. It depends on how much you want to expand your MMA fighting abilities, even if you can arrange a punching bag at home. Punching Bags will help to increase your speed, punching power, accuracy to execute techniques and combinations. Depending on your budget and space, you can choose the best MMA coaching equipment by StarPro Combat. An essential part of MMA equipment is MMA Training Gloves to make training necessary and strict.
